1, detoxification and weight loss exercise
Prepare a bottle of warm and light salt water (slightly salty) 3 liters. (about 12 large cup, 20 small cups, you can use beverage bottles as measuring tools).
Process:
First, drink 2-3 cups (about 200-300ml) of light salt water quickly, and then do the following five forms with exercise, 6 times each.
First of all, skyscraper style
Legs are shoulder width apart, fingers are crossed and turned up, arms are held high above your head, heels are raised when inhaling, eyes are on the back of your hand, and heels land after exhaling for a few seconds.
Second, the wind blows trees.
Legs together, fingers crossed and turned up, arms raised above the head, heels raised, upper body slowly bent to the right for a few seconds, and then bent to the left for a few seconds. (One group is left and right, and six groups are * * *). And then go back to the middle to restore. Breathe naturally.
If it is difficult to lift the heel, landing the heel will not have much effect.
Third, the waist rotation type
Keep your feet apart, turn your fingers across your palms, raise your arms and inhale. When you exhale, bend your body 90 degrees forward, keep your eyes on your hands, turn your body to the right when you inhale, and turn your body to the left when you exhale. * * * Group 6, restore in the middle of the road.
Fourth, cobra twist
Lie prone, put palms on both sides of your chest, slowly support your upper body, push your toes to the ground, slowly twist your head to the right, keep your eyes on your left foot for a few seconds, turn to the other side, and return to the middle to recover.
Note: hold up the upper body, backache. You can put your hands in front of your body.
Action 5: Abdominal massage.
Get down and put your hands on your knees. Bend your left knee and put it on the ground. Turn right when inhaling, and put your chin on your shoulder and look behind you when exhaling. Inhale and return to the squat position. Exhale, bend your right knee and do the same on the other side.
Reminder:
This method can be used once a month, at most twice, because toxins don't accumulate so quickly. I suggest you try it on weekends when you are in a good mood and have more leisure, but if you are a patient with acute and chronic diseases such as gastric ulcer and duodenal ulcer, don't try this activity.
2. Effective ways to lose weight through exercise
One. Quadrilateral operation
Four objects form a quadrilateral, and the distance between adjacent objects is 15m. Run quickly from the left corner of the baseline to the left corner. Run sideways to the right corner, cross your left leg in front of your right leg, and repeat this action with the other leg. Run backward to the right corner of the baseline, and then quickly run back to the left corner of the baseline. Rest for 30 seconds and repeat 4 times.
2. Inclined hard drawing
Find a heavy stone or try to fill your backpack with water bottles. Put it on your left foot. Stretch gluteus maximus and bend your right knee. Lift this heavy object to arm's height with both hands, and then lower it to the right. 7 times on each side, and then rest 1 min.
Step 3: Squat on one leg.
Lift the right leg so that the knee is straight, perpendicular to the abdomen, and supported by the bench. Bend your left knee until your thigh is close to the ground. Stop for a minute, then straighten your knees and do 10 times on each leg, then rest for 45 seconds.
Step 4 pull up the railing
Find a waist-high fence or fence. Hang with a straight arm and shoulder width grip. Your body should be on a diagonal line, and your center of gravity should fall on your heel. Pull your chest toward the beam and keep your body tight. After the chest touches the beam, lower your body. Do 12 times, and then rest 1 minute.
Step 5: the pendulum swings
Lie on your back, arms apart, legs together, and lift your legs until your feet are directly above your hips. A semi-curled abdomen supported by the head and shoulders. Slowly swing your legs to the left. Stop for a minute, then go back to the middle and repeat this action on the right. Do it 8 times on each side.
Step 6: Push-ups
Do push-ups When you retract to the initial position, your right arm will wrap around, so that it is perpendicular to the ground. Stop for a minute, lower your body and repeat on the other side. Do it 7 times on each side and rest for 30 seconds.
7. Triceps push-ups
Put your hands together on the edge of the bench and your body is at a 45-degree angle with the ground. Keep your arms straight, but don't straighten your elbows. Lower your body close to the stool and then return to the initial position. Do 12 times, and then do push-ups around the contralateral muscles.
Eight. Lift your heels.
Stand on the edge of the step with the tip of your right foot, and the step should be at least 15cm high. The left foot wraps around the right knee. Bend your ankle, lower your heel, and be careful not to touch the ground. Then lift your body and return to your original position. Do 10 times on each leg and rest for 45 seconds.
9. Take a towel
Wrap a towel on your right foot and hold a corner of the towel in your right hand. Palm facing the body. Bend the towel to the shoulder with constant tension, keep each arm in this position for 30 seconds, and then rest for 30 seconds.
10. March down
Make a mark of 20 meters. Lift your toes, always exert force with your toes, move your left leg forward to the right side of your body 1 m, and lower your body until your left leg is bent at 90 degrees. Repeat this action with the other leg until you reach the 20-meter mark. Then lift your heels and do contralateral muscle exercises.
Although exercise is very tiring, it is the healthiest and most effective way to lose weight. Persistence takes time and energy. As long as you make up your mind, the weight loss plan will get twice the result with half the effort.