1, how to change the pear shape
The first type: sitting on the ground, feet straight, back leaning, elbow support, hands akimbo. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise. This action can not only abdomen, but also stovepipe.
The second type: pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs. This action can wipe out the fat in the abdomen, waist, buttocks and legs.
The third type: open your legs 45 degrees outward, the distance between your feet is wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10. This action is good for losing weight in the abdomen and legs.
The fourth type: feet apart, shoulder width apart, lift two dumbbells weighing 5- 15 Jin, put them on the shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times. In addition to the lower body, the upper body has also been exercised.
Fifth: feet apart, shoulder width apart, hands on the side. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot and let it lunge forward. Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg. This action can not only exercise the abdomen and legs, but also thin the arms.
Type 6: Hold two 5- 15-pound dumbbells at the hip position, put your right foot on the steps and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, and squat for 2 seconds. Stand up and go back to where you started. Repeat the exercise on the other leg, and each leg does the action of 10- 12. This action can thin legs and abdomen.
Type 7: Lie prone on the bench with your legs hanging on the edge of the bench. Push your abdomen and lift your legs until your body is in line. Hold for 5 seconds, then slowly lower your legs. Do 10- 15 times. This action can exercise the waist, hips and legs. If you insist on doing it 2-3 times a week in discontinuous days, combined with a reasonable diet, the lower body will slim down, and it is no problem to wear tight pants. Success belongs to the persevering. You might as well try.
2. Pay attention to the small details of 10
TIPS 1: Keep your hands away from snacks.
Instead of Ge You slumping in front of the TV and eating snacks on weekends, go out for a manicure or go for a walk in the park! On the one hand, it can hold your hand, lest they reach for evil snacks. On the other hand, instead of staring blankly at home all day, it is better to go out for a walk.
Tip 2: Take a deep breath when appropriate.
When our life is under great pressure, we often forget to take a deep breath, which will strengthen the body's response to stress and easily lead to emotional overeating. Next time you try, close your eyes and take three deep breaths to calm yourself down and avoid eating too much at once!
Tip 3: Remember to chew carefully.
Most processed foods, besides being unhealthy, the biggest problem is that they are too easy to swallow. Because in the process of processing, food will lose most of its nutrition and rough taste, and it is easy to eat more and more unconsciously, increasing the burden on the stomach, so try to avoid it. You can try to eat more whole wheat food, or chew it several times per bite, which will make your body feel full and your stomach easier to digest.
Tip 4: Get enough sleep.
During sleep, the muscles and skin of the human body are in a state of repair and reconstruction, and the brain is sorting out the information received during the day, so that your mind will be clearer when you wake up the next day. Insufficient sleep time will affect our appearance and feeling, and even our judgment, mood and learning ability will be greatly affected. Poor sleep can also lead to poor skin condition. Because poor sleep will inhibit the production of collagen, so that the skin can not effectively resist the damage of ultraviolet rays. In addition, lack of sleep will also affect the secretion of estrogen and progesterone, thus promoting the formation of elastin. If the secretion is reduced, the appearance will easily become inelastic.
Tip 5: Prepare a bowl of fruit in the office or at home.
The survey found that people with fruit around them are more likely to eat more fruit than those without fruit. Try buying fruit once a week, washing it, cutting it into small pieces, sealing it in a fresh-keeping box, and then putting it in the refrigerator. Take a box to the company every day, or go home as a snack. In the choice of fruit varieties, you might as well eat more different kinds of fruits, such as blueberries, apples, pears, oranges, pitaya, etc., so that it is not easy to get bored.
Tip 6: Record how many fruits and vegetables you eat every day.
Recording how many fruits and vegetables you really eat every day can help you adjust which foods you eat. For the average adult, you need 2000 calories a day. It is recommended to have at least 2 cups of fruits and 2.5 cups of vegetables. Try adding extra vegetables, such as ground carrots, spinach, kale and green peppers. If vegetables are baked, they will have a unique taste. For example, onions, carrots, pumpkins, asparagus, radishes and vegetables can all be used as snacks. The method is also very simple. Spread olive oil, add a little balsamic vinegar and bake in a 350-degree oven.
Tip 7: Don't miss dessert.
After dinner, you can eat a refreshing low-sugar fruit as dessert. For example, dipping strawberries in dark chocolate sauce is an antioxidant, which can increase your heart health. It can also help you supplement fiber, vitamins, minerals and phytonutrients. As long as you pay attention to the amount you eat, you won't get fat!
TIPS8: Don't forget to eat snacks occasionally.
Store some nuts, fruits, dried vegetables or cheese in the company's tea room, refrigerator and desk. These snacks contain vitamins, minerals and antioxidants, which can supplement your health, provide you with enough energy and nutrition, and satisfy your desire at the same time.
Tip 9: Drink plenty of water.
Water is good for health and weight loss. You should start drinking water as soon as you get up, and drink a glass of water before each meal, during each exercise group and on your way to work. If you are worried about edema, the biggest reason may be that you don't drink enough water! Because in the case of water shortage in the body, the function will automatically save water, which will lead to body edema.
Enjoy this moment.
Many times we are eager to finish something, whether it is work or fitness, which will make us feel anxious. Experts suggest that we should cultivate a more peaceful mind and enjoy what we are doing now, instead of worrying about the past and the future. When the body and mind are relaxed, your body functions can work better, and it will be more conducive to slimming after the metabolism is stable.