1, the movement of thin belly
When doing belly reduction exercise, remind everyone to wear some loose and comfortable clothes as much as possible, which is conducive to the extension of the action. And exercise for at least half an hour at a time, so that exercise will not consume water from the body.
1. Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
2. Raise your right foot to the upper left as far as possible, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
3. Keep a supine posture, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
4. Keep lying on your back, with your legs open shoulder width. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
5. Stay on your back, with your legs open and shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
2. Diet food
1. Sweet potato
It is a high fiber food. If you eat breakfast with eggs or milk, you can get enough fiber, starch and protein.
How to eat: it is best to steam, and the nutrition will not be lost. It can be baked or boiled. Sweet potato skin is rich in fiber, so it is best to eat it together after brushing the skin and then cook it. Sweet potato contains a lot of starch, and its calories are not low. If you don't want to get fat, you can reduce your appetite.
Purchase and storage: pay attention to the integrity of appearance and store at room temperature.
2. Apple
Contains pectin and is rich in water-soluble fiber, which is easy to feel full and helps to form feces; If you can drink plenty of water, it will increase satiety and be more helpful for defecation.
How to eat: It can be eaten as a daily fruit. Although apples are high in fiber, they still have calories, so they can't be eaten in unlimited quantities. 1 Just eat 2 or 3 servings of fruit a day. If you reduce your dinner intake, you can eat more instead. Apple skin contains a lot of crude fiber, so it is best to wash the apple skin, or buy an apple without waxing and eat it with the skin.
Purchase and preservation: it is best to buy fresh and scarred ones; It can be stored at room temperature or refrigerated for a longer time.
3. Coix seed
Foods rich in water-soluble fiber have high fiber content, which is helpful for clearing intestines. Although coix seed contains a lot of starch, diabetic patients can still control blood sugar well instead of staple food. In the theory of traditional Chinese medicine, Coix lachryma-jobi seed is beneficial to water to reduce swelling, so the accumulated water in the body can be discharged, which is helpful for urination and detoxification; Water-soluble fiber is the food source of intestinal beneficial bacteria, which can be eaten more and is helpful to cultivate beneficial bacteria.
How to eat: You can cook Coicis Semen, Shen Si soup, ribs soup and other soups. Although coix seed is good, it still contains starch and a lot of calories. Can not be eaten in unlimited quantities, and can replace some starchy foods.
Purchase and preservation: Fresh food or cold storage can be preserved for a little longer. Coix seed is dry cereal, which is easy to grow worms if left for a long time. Because the bacteria of the worm itself may be mixed into the barley, it is not easy to wash, and the barley is also easy to deteriorate. Therefore, if the bugs grow or have a strange smell, it is not recommended to wash them again.
4. Yogurt (Yogurt)
It can supplement beneficial bacteria in the body and regulate intestinal flora. There are many beneficial bacteria and bad bacteria in the human intestine, which makes defecation smoother and less flatulence, and has the function of detoxification.
How to eat: 1 day 1 small bottle of yogurt, or 1 small cup of yogurt as a snack; If it is a sugar-free product, it can replace part of milk, and lactose intolerance will not occur. Yogurt or yogurt products on the market have a high sugar content, so they can't be eaten without restriction based on the consideration of calories. If it is a sugar-free product, you can eat more, but because dairy products still have calories, you can decide the consumption by paying attention to the amount of calories.
Purchase and storage: it is best to buy sugar-free products, and pay attention to the shelf life when buying.
rolled oats
Oatmeal is rich in fiber and water-soluble fiber, which helps defecation and lowers cholesterol.
How to eat: it is most convenient to drink it directly in water or milk, or it can be cooked into sweet or salty porridge, but don't add too much sugar or salt.
Purchase and storage: pay attention to the storage period and packaging integrity, because it is dry food, don't put it in a place that is prone to moisture when storing; It can also be stored in cold storage, and the seal should be tightly sealed before cold storage to avoid moisture.
6. Water
Water can be said to be the most important food for detoxification. The human body needs water every day, and more intake can increase the amount of urination, and the feces are not hard, which is helpful for defecation; In addition, patients with gout can avoid the attack by drinking more water, because uric acid is not easy to be discharged.
How to eat: drink at least 8 cups of 250 C C water every day, and the insufficient part can be taken from soup, milk and fruit; If you drink less water-rich food, such as soup, milk or fruit, your water consumption will increase. Drinking water when you are thirsty is a certain principle. Even if you don't feel thirsty, if the urine volume is small and the urine color is yellow, it also means that the water intake is insufficient. Patients with chronic diseases such as kidney disease and heart disease should not consume too much water because they are prone to edema. Every chronic disease is different, so it's best to consult a doctor.
Purchase and storage: water must be boiled before drinking, and the boiled water should be covered to prevent dust and sundries from falling in.