Diet and exercise
Lean meat and meat worship are not only through exercise, but also through diet. A pair of slender and beautiful arms is also a necessary condition for a beautiful woman. Especially in summer, the requirements for arms are quite high. Therefore, to lose weight, we must not forget the place with the highest exposure. In addition to exercise, lean meat worship can also rely on diet therapy, so what should be paid attention to in the process of lean meat worship:
Eliminate edema
Eating habits that lead to the deterioration of body fluid circulation due to excessive intake of cold food are most likely to cause water retention in the body and form hydrops and edema. Therefore, in the diet should pay attention to the following points:
1. Drink as much water as possible and drink less cold drinks.
2. Eat less food with strong taste.
3. Eat more vegetables and fruits.
In addition, eat more foods that promote blood circulation, such as tomatoes and red peppers, and fruits such as strawberries, apples, pineapples, bananas, plums, kiwis and lemons.
Reduce meat fat
If you want to lose weight completely, you need to cooperate with your whole body, otherwise the effect will not be too good. Because the fat in the upper body can never just accumulate on the arm. People who worship meat generally have loose muscles in their shoulders, upper back and chest, so they want to have strong arms. For those foods with high calories and high fat, because meat worship is not accumulated in a day, to eliminate the long-term accumulated fat, in addition to exercise and diet, fiber fat-reducing foods can be three-pronged.
Bai Shou meat maintenance
Maybe after losing your arm for a while, you don't need to stay away from sleeveless new clothes in summer. But it is easier to lose weight and rebound, especially meat worship. Therefore, good eating habits must be maintained.
Simple lean meat worship action
Action 1: One-arm stretching exercise
This action can exercise the shoulder muscles and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks, thighs and calves.
Press your arms on the pillow on the floor and straighten your legs back to make your body in a straight line. Stretch your right arm and lift it on the floor. After a short pause, put down your arm and return to the initial position, trying to keep your body in a straight line during the whole process. Lift the arm forward parallel to the floor, then lift it up and return to the initial action. Switch arms in 30 seconds and do it for another 30 seconds. Then take a deep breath for 30 seconds and relax.
Action 2: Load-bearing swing arm movement
This action can exercise shoulder muscles, biceps brachii and triceps brachii, as well as abdominal and back muscles.
Stand up straight with a certain weight of books in both hands. Put the book on your chest and tighten your elbows so that they are close to your sides. Swing your arms down to your thighs, then lift them up to shoulder height and bend your arms inward. Then go back to the standing position. Repeat this action for 30 seconds, and then reverse the action order for 30 seconds. Then take a deep breath for 30 seconds and relax.
Action 3: palm cross movement
This action can exercise the shoulder muscles, biceps brachii and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks and thighs.
From standing to squatting, then put your palms in front of your feet and press down on the floor shoulder width. Then cross your hands forward, just like walking, until you form a push-up posture. Pause and stand back. After 30 seconds, take another 30 seconds to relax and adjust your breathing.
Action 4: Back support and leg lift.
This action can exercise the shoulder muscles and triceps brachii, as well as the muscles on the abdomen, back, buttocks, thighs and calves.
Sit on the floor with palms back, fingers back to face, knees bent and feet flat. Then lift your hips and left leg and pay attention to your toes. Then bend your elbows slightly while your hips sink. After a short stay, push your back up and keep your leg posture unchanged. Change legs after 30 seconds and repeat the above actions. Finally take a deep breath for 30 seconds and relax.
Simple lean meat food
Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.
Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect.
Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.
Plant fiber: a variety of natural plant extracts can promote the production of metabolic lipase in the body, metabolize fat independently, and metabolize fat in the fat layer between skin and muscle well, which is one of the choices for thin arms.
Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.
The principle of lean meat worship is to strengthen blood circulation and promote metabolism, thus improving the problem of arm edema. In addition to diet, it is also very effective to often combine some massage and stretching actions.
sports
Step 1: Tighten the abdomen.
Step 1: Sit in a chair, sit still, put your hands behind your back, keep your body balanced, put your feet together on your toes, tuck in your abdomen and hold out your chest. Step 2: Bend your elbows, pinch your legs and lift your thighs to your chest. Pay attention to your body and the chair at an angle of about 60 degrees. Pay attention to keep breathing at a constant speed.
Step3: Keep the upper body still, straighten your legs outwards forcibly, feel the tension of abdominal muscles and thigh muscles, and return to the initial posture after 5 seconds. Action frequency: 6 groups/day
The purpose of this group of movements: effectively exercise abdominal muscles, train abdominal muscles by lines, and bid farewell to the belly that is common among office girls.
Step 2: Stretch your legs.
Step 1: legs open, slightly wider than shoulders, toes abduction, arms straight, palms of hands corresponding. Abdomen, chest, knees and squats, feeling tight muscles in thighs, calves and buttocks.
Step2: Push your thighs, clamp your hips, stretch your arms from front to top, and face your palms. Adjust your breathing and hold it for 10 second.
Step3: Keep the upper body posture still, legs together, waist and hips straight, knees hard, feeling big, calf muscles stretched.
Step4: Kneel down and roll your right leg near the upper thigh of the support leg. Beginners can hold their knees and ankles with their hands to keep their balance. Hold for 5- 10 seconds, then lower your right leg, change your left leg and repeat the action, and then return to the initial position.
Step 5: difficulty version-after mastering step 4, you can try to place your legs, slowly lift the sides of your outstretched hands upward, and meet your palms relative to your head.
Action frequency: 4 groups/day, do what you can and keep your body balanced.
The purpose of this group of actions is to effectively relieve varicose veins in the legs caused by sitting for a long time, exercise the muscles of thighs, calves and buttocks, reduce the size of thighs, and make the muscles of calves reach perfect linearity.
Step 3: Beautiful neck
Step 1: find a strong chair, sit down, lift your heels slightly, inhale and hold out your chest, adjust your breathing, open your hands at your side, and pay attention to your abdomen and straight back.
Step 2: Inhale, with arms from outside to inside and abdomen upward. When in front of your chest, the back of your hand is opposite.
Step 3: Keep your arms up, open them at the top of your head, hold your head high, stretch your neck as long as possible, and always lift your heels slightly.
Step 4: Inhale, put down your arms, stretch backward, always keep your head up, tighten your abdomen, and return to the initial position after 5 seconds to complete this group of actions.
Action frequency: 5 groups/day
The purpose of this group of movements is to stretch the neck, chest and shoulder muscles, exercise the back and arms, and help relax the stiff shoulder and neck after sitting all morning.
Step 4: Strengthen the chest.
Step 1: put your hands together, put pressure on your chest, open your feet slightly wider than your shoulders, adjust your breathing, and tuck in your abdomen and chest.
Step2: Stand upright at the waist, inhale, slowly close your hands and elbows, and feel the pectoralis major tighten in the middle. Pay attention to keep the back arm level with the ground and the front arm vertical with the ground.
Step 3: put your elbows together, exhale, slowly rotate your body about 45 degrees, feel the waist muscles tighten, inhale, and adjust your breathing for 5- 10 seconds.
Step 4: Turn slowly to the other side, pay attention to keep breathing at a constant speed, and always try to get close to the elbow.
Action frequency: 10 group/day
The purpose of this group of movements is to effectively exercise the muscles of the chest, arms and waist, keep the chest firm and the muscles of the waist have a sense of lines, and at the same time exercise the spine to alleviate the hunchback caused by sitting at the desk for a long time.