1. Sit on the ground with your feet slightly wider than your shoulders, put your hands on your chest, straighten your back and bend your knees.

2. lean back about 45 degrees to make yourself look like a C-shape, with your abdomen contracted and your eyes on your navel. Feel the abdomen flatten, shoulders and thighs relax, focus on the abdomen, breathe naturally, pause for about 10 seconds, and then return to the action 1.

Times: once 10 second, five times.

Tip: Imagine that this action can help you dig out the fat in your abdomen, just like digging ice cream.

Function: This action can not only test the endurance of muscles, but also eliminate abdominal fat and strengthen core muscles.

Note: Don't tighten your shoulders and legs, just focus on your abdomen.

Difficulty: ★☆☆☆

Sit-ups and thin stomachs

1, prone position, legs naturally bent shoulder-width, hands crossed over your head, imagine that the ceiling is the sky, inhale, and fingers extend infinitely to the sky.

2. when exhaling, the ribs contract, and the scapula is driven off the ground with the strength of the abdomen, and the hands are extended to the knees.

3. Inhale, return to the action 1 and do it 6 times.

Tip: When the scapula leaves the ground, you feel that the fat in the upper abdomen is being decomposed. Pull it away from the infinite front with your fingertips, and your body becomes lighter!

Function: Eliminate upper abdominal fat, exercise intercostal muscles and strengthen respiratory system function.

Note: when doing action 2, please keep your eyes on the navel, but remember that your lower back is close to the ground and don't lift it.

Difficulty: ★☆☆☆

The first step to quickly lose belly fat:

Sit with your legs together, your knees slightly bent, the angle between your thighs and calves is greater than 90 degrees, your feet are on the ground, your upper body is straight and backward, your arms are bent backward, and your body is supported by your forearm.

Quickly lose belly fat Step 2:

Keep your upper body posture, keep your knees straight, lift your calves up off the ground, keep your legs straight, and exert your strength at the same time, but be careful not to fall back and forth.

Quickly lose abdominal fat Step 3:

Keep your upper body propped up, lift your legs straight, and open your legs as far as possible while inhaling.

Quickly lose abdominal fat Step 4:

Then exhale slowly, with your legs close to the center, crossing your knees, your right leg on top and your left leg on the bottom. At this time, the muscles inside the left and right thighs should be tightened.

Quickly lose belly fat Step 5:

After exhaling, breathe in slowly, spread your legs apart, then exhale and cross your legs in the air, exchange positions between your left and right legs, and do it back and forth 15.

The fat on the belly has always been a headache for sisters. What is the most effective way to reduce your stomach? Today, Bian Xiao will share five daily tips to help you lose weight, teach you how to lose weight most effectively, and start with daily habits, diet and exercise to help you get rid of belly fat.

Secret 1 "3 ~ 6 pm" has the highest body temperature and the warmest muscles, which is the prime time for doing exercises!

The most suitable time for exercise in a day is from 3 pm to 6 pm, because at this time, the circadian rhythm buried in the hypothalamus is in command, the body temperature is at the highest point, the muscles are the warmest and most elastic, the response is the fastest, the strength is the greatest, people are also the most awake, not easy to get hurt, and the pulse rate and blood pressure are the lowest.

But most people have to work and have classes in the afternoon, so they can also choose to do exercises in the morning or evening. On the contrary, because every night 1 1 to morning 1 is the time to detoxify the liver, you should get enough sleep at this time to avoid accumulating fatigue and toxins and regain your vitality the next day!

Tip 2: Integrate exercise into your "daily life" so that you won't get fat after daily maintenance.

According to the statistics of American sports population, most people who integrate sports into their daily lives feel healthier and have less psychological stress. I suggest that everyone, especially busy office workers, wives and women, divide the day's work and rest into different periods: getting up, commuting, taking a lunch break, staying at home, taking a shower, sleeping and so on. And naturally integrate exercise into the daily routine, effectively shape the body, eliminate fatigue, and will not burden the regular work.

Tip 3: Eat the right "combustion-supporting nutrients" to help you eat fat!

To achieve the effect of slimming and body shaping, we need to "exercise diet control" from two aspects. In particular, to really reduce the accumulated fat, it must be "consuming calories >; Eating calories ",reducing 1kg requires 7700 calories; If you only do exercise or diet, you will never catch up with the role of fat accumulation and aging metabolic rate. It is very important to suggest that you choose more foods containing "combustion-supporting fat". For example, the following four ingredients "high fiber, lipophilic, high fermentation and warm body" are all helpful to lose weight.

Tip 4 Keep exercising for 30 minutes.

It usually takes 30 minutes of continuous exercise to start burning old accumulated fat. Fortunately, according to the Danish research report, "after exercise, you can burn fat for 6 hours." So, don't underestimate the amount of exercise for a few minutes to 30 minutes every day.

Secret 5: Steal a cup of tea in your busy schedule, reduce fat and refresh yourself, and develop a lean and carefree physique.

No matter how busy you are, remember to replenish water for yourself. Take a break and have a cup of ancient prescription.

Step 1. Straighten your legs and stride from left to right. The stride interval is 3 times the shoulder width, and the included angle between your legs is about 45 degrees. Keep your feet as far apart as possible, stand up straight on your upper body, tuck in your abdomen and hold out your chest, bend your elbows and swing upward, and fold your forearms. Hold your elbow with your palm and fix it tightly with the back of your head.

Step 2: Keep your arms interlocked, bend your left knee outward, further stretch your right leg, move your center of gravity to the right, slightly sink your hips, and keep your upper body straight. Don't lean forward or backward.

Step 3: Bend your knees further and sink your hips, so that the included angle between your thighs and calves is gradually reduced, slowly gathered and completely crouched. Stretch your right leg to the point where your hips are implanted, and lean forward.

Step 4: Bend your left leg, sit with your right leg completely straight, lean forward as far as possible until your upper body is straight, and stretch your interlocking arms as far as possible to make your whole body straight. Hold for a few seconds, then slowly lean forward.

Step 5: When the upper body leans outward, use the strength of the waist and abdomen to slowly pull the body upward, so that the sitting hips are lifted up and the legs are pulled up to leave the bed surface.

Step 6: Slowly straighten your left leg, move your center of gravity to the right, until it falls on the key point between your feet, restore your legs to stand straight, face your upper body straight ahead, return to your original posture, and then press your right leg down in the same way.

For example, summer diet.

One: auricularia auricula powder and jujube powder

Materials: Auricularia auricula powder 5g, jujube powder 20g.

Practice: Wash auricularia auricula powder and jujube powder with appropriate amount of boiling water.

Efficacy: The colloid in Auricularia auricula can adsorb impurities and wastes remaining in the digestive tract and excrete them. In addition, the nucleic acid-like substances contained in Auricularia auricula can reduce the contents of cholesterol and triglycerides in blood, and can play a role in slimming and breast enhancement if eaten continuously for a week.

Auricularia auricula powder is rich in cellulose and a special kind of plant collagen, which can promote gastrointestinal peristalsis, promote the excretion of fatty food in the intestine, and reduce the absorption of fat in food, thus preventing obesity. At the same time, because these two substances can promote gastrointestinal peristalsis and prevent constipation, it is beneficial to the timely removal and discharge of toxic substances in feces, thus playing a role in preventing digestive system cancers such as rectal cancer. Therefore, the elderly, especially those with constipation habits, insist on eating black fungus and often eat black fungus powder, which has a good effect on preventing various elderly diseases, anticancer, cancer prevention and delaying aging.

Two: brown rice flour

Practice: brown rice flour 70g, salt 4g, mixed with boiling water into paste. If you can persist, you will usually discharge a lot of stool on the fourth day, and the effect is very obvious. In Japan, many people are using this method to improve their health. Its main function is to quickly expel toxins from the human body, purify the body and mind, and successfully achieve the goal of losing weight.

Three: cinnamon powder

Cinnamon powder+honey

Every day 30 minutes before breakfast and before going to bed, soak a cup of boiled water with two spoonfuls of honey and one spoonful of cinnamon powder and drink it.

Tip: Drinking regularly, even if you eat high-calorie food, will not make your body accumulate fat.

Cinnamon powder tea

Hawthorn 15g+ cinnamon powder 3g+ ginger 15g+6 bowls of water.

It is forbidden to drink slimming tea on an empty stomach.

Summer is the best time to lose weight and show off your figure. Many white-collar workers in the workplace use slimming tea to control their weight in order to correct their figure and prevent obesity.

Tea is basically a familiar drink. Everyone basically knows that tea can't be drunk immediately after meals, and it's better to drink it half an hour later. But many people often don't notice that tea should not be drunk on an empty stomach. That's what the ancients said, "Don't drink hollow tea". Because tea contains caffeine and other alkaloids, drinking tea on an empty stomach is easy to make the intestine absorb too much caffeine, which is easy to cause gastrointestinal discomfort and loss of appetite.

At present, the best-selling slimming tea products on the market emphasize the concept of tea conditioning, and the main components are extracted from natural tea, which is also not suitable for drinking on an empty stomach. Moreover, the relevant person in charge of a well-known brand of slimming tea in China introduced that the correct drinking method will also make slimming tea play a better role. One of the most important things is to drink after meals, and avoid fasting.

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1 straighten your legs and keep your feet at a certain distance from the ground. Straighten your toes and keep this position for 5 seconds.

2. Keep your toes straight and your feet at a 90-degree angle, so that the tendons of the heel and calf can be stretched out for 5 seconds.

3. jump rope! Highly recommended.

4, often licking your feet, your feet will become thinner and your calves will become thinner.

After getting up every day, you can do five groups of leg lifts in the living room or room, each group lasts for one minute, and you can have a rest after each group.

6. It's best to wash standing when taking a bath, which can consume calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of stovepipe.

There are many ways to stovepipe, and the most important thing is perseverance and persistence!

I wish you success in stovepipe! Entry props: a bottle of mineral water.

Practice area: Any basic movement:

(1) Hold a small bottle of mineral water in one hand, straighten it forward, then lift it up and stick it to your ear, and swing your arm backwards as far as possible for 4-5 times.

(2) Put it down slowly and repeat this action 15 times.

(3) Do it about 45 times a day. Can be done at different times.

Introduce a ~ ~ who has experienced leverage.

Always jump rope on tiptoe!

Will make the calf thinner and barefoot thinner. Thigh is thin; When walking with your toes slightly outward, or when climbing stairs, let your toes slightly outward and let your toes land first, so as not to let your legs grow rough radish. In addition, don't walk too fast, and try to lift heavy objects as little as possible, so as not to increase the burden on leg muscles and make the situation worse.

When going up the stairs, lift your heels and bear the weight with your legs, which will eliminate the fat on the inner thighs and buttocks.

Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post. Thin belly:

(1) Kneeling push-ups. Kneel on a mat or towel. Put your arms in front and support yourself with your hands. Tighten the lower abdomen while lifting the upper body and take a deep breath. Repeat 10 times.

(2) Lie on your back and lift your legs. Lie on your back on the mat with your hands on your sides or under your hips. Legs up, hips off the ground. Repeat 10 times.

(3) lift your hips. Lie on your back on the mat, put your hands at your sides, bend your knees and land your feet. Lift your hips so that only your shoulders and feet touch the ground. Repeat 10 times. This action can also exercise your hip muscles. )

(4) Sit-ups by bike. Lie on your back on the mat with your hands behind your head. Stretch one leg, bend the other leg, lift it to the chest, and touch the bent knee with the opposite elbow. Repeat the same action with the other pair of arms and legs 10 times.

Repeat the whole set of abdominal movements twice. In order to avoid injury, you should do some stretching exercises in advance to relax your muscles.

sit-up

Drink five glasses of water every day.

Get up early in the morning: light salt water, drink a large glass of light salt water before a hearty breakfast, which will help intestinal peristalsis and help clean up the stomach. Of course, there will be no bulging!

Lemonade and citric acid can help detoxify the stomach and accelerate metabolism in the body. The taste of lemon can also soothe the nerves and improve your work efficiency, which can be described as killing two birds with one stone.

Bitter gourd becomes beautiful (highly recommended)

This is what I have been using, and it is also a way to make the skin thinner and better. The method is to eat 2 to 3 bitter melons raw every day. On the fourth day, it was very effective and my body felt much more relaxed. And the acne on my face is getting less and less, so I have been eating it every day, so I have been keeping it at about 85 to 90 pounds. Moreover, I heard that bitter gourd can treat many diseases, and some diet pills are made of the essence of bitter gourd.