1, before and after weight loss exercise, it is very important for safety to make full preparations and appropriate finishing activities. When the room temperature is above 20℃, the preparation time is 10 minute, and when the room temperature is below 20℃, the preparation time is appropriately extended. The end time of the activity is about 10 minute, which is not affected by the temperature change.

2. Keep sports drinks at hand and replenish water in time. Even if you don't sweat profusely, you will lose a lot of water after 90 ~ 120 minutes of exercise.

3, turn on the TV, turn the TV volume to a minimum, almost no sound, turn on the background music of weight loss exercise.

4. make a cup of strong tea. Ancient and modern Chinese medicine (food) such as Compendium of Materia Medica, Diet Spectrum of Fun Life and Prescription of China Herbal Tea think that tea has the effects of clearing away heart fire, calming liver and purging spleen, lowering lung fire, clearing heat and nourishing heart, lowering blood pressure and diuresis, astringing fluid to stop sweating, stopping bleeding and fixing essence. "Losing weight with tea makes people thin and feel inferior", China has regarded tea as a good medicine to lose weight since ancient times. There are many kinds of tea: Pu 'er tea, pure Chinese medicine slimming tea and so on. It is better to drink a cup of strong tea after practice!

Office fitness campaign

Sitting in the office for a long time, the accumulation of fat is inevitable. Here are five tips to help you get rid of office fatigue and get back in shape.

Spiral torsion

Keep your legs straight, and keep your right leg straight while crossing your left leg; Twist your upper body to your right hand, and your left elbow is close to your right knee. At this time, you will feel the muscles in your waist being twisted.

This action will help you get rid of the trouble of backache. It is recommended to hold 10 second on each side and repeat for 3 times.

Butterfly stretching

Sitting posture, feet together, hands on toes, let the upper body lean forward slowly, start bending from the hips, and use elbows to leg press downward to pull the muscles on the inner thigh.

This action can fully relieve leg pain and exercise muscles. It is recommended to keep it for 8 seconds and repeat it twice.

Lie on your back and pull your legs.

After getting ready for prone position, lift your legs and put your hands around your knees. Force your arms and feel your whole body lift up; Until the leg ligament is fully stretched to the maximum position.

This action can stretch the thigh ligament, which is a sport we don't often participate in. It is recommended to stick to 10 second and repeat for 4 times.

Shoulder pull

Stand up straight, grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, and then stretch the other shoulder.

This action can relieve the pain of deltoid and triceps, and also improve the muscle tension of the neck. It is recommended to stick to 10 second and repeat for 3 times.

Chest stretching

Use your hands and upper arms to fully contact the fixed points such as door frames, keep your elbows and shoulders on the same level, don't pull your body forward too much, fully tighten your chest, and it is advisable to have no abnormal tension in your shoulders.

This action can stretch the chest muscles and quickly eliminate lactic acid from the chest muscles. It is recommended to keep 12 second and repeat for 3 times.