You don't need to spend hours in the gym to build a slim and sexy figure. In fact, you can exercise at home. It only takes 10 minutes to burn whole body fat.
You don't need to spend hours in the gym to build a slim and sexy figure. Actually, you can exercise at home.
Working principle: Perform every movement, complete the regulation of the quantity represented by the movement, and then immediately enter the next movement without rest. When you finish the last step, rest for 1-2 minutes and then repeat the whole training 1-2 times or more, depending on how much time (and energy) you have.
Tip: Doing this exercise can fully exercise your muscles and get more exercise.
Operation 1: bending realization
Number of repetitions: 10
Stretch your whole body.
How to do this: press with the palm of your hand, but move your feet forward and lift your hips so that your torso is almost perpendicular to the ground. Your hands should be straighter than your shoulders and arms (just like you are a little wider to dogs).
Lift your abdomen toward the spine, you move your weight forward and lower your hips, and you are entering the position of full face plate. From here, bend your elbows (keep them close to your body) and reduce the pressure from your body to your palm. When your chest is a few centimeters off the ground, lift your head and shoulders to the ceiling and transition to the dog position. Put your hips back, lower your chest back to the ground, and then press your body back to the starting position (get off the dog). This is a representative.
Tip: Try to make your body move smoothly, and keep each position as a count before moving to the next position.
Action 2: Boundary toe contact squat
Number of repetitions: 15
Because of its strength and enhanced movements, this movement triggers multiple muscle groups and establishes coordination.
How to do this: stand near your feet and pray with your hands. Bend your knees, jump forward, land your feet, squat slightly wider than hip breadth, and touch your toes with your fingertips. From there, your starting position will land and jump again. This is a representative action.
Tip: If you can't reach your toes completely, just keep them as low as possible (calf or knee level).
Action 3: Full Bridge
Number of repetitions: 10
The static contraction of the whole bridge helps to strengthen and stretch your back, arms, shoulders, abdomen and legs at the same time.
How to do it: Lie on your back, knees bent, feet flat on the floor, hips apart. Bend your arms and put your hands on the floor behind your shoulders (elbows up). Press your arms and legs, arch your back and lift your body to the ground. Go back to your starting position, keep the count at 1, and then lower it slightly. This is a representative.
Tip: Put your arms at your sides and raise your hips to make your nose more stable.
Action 4: The opposite arm/leg falls vertically.
Number of repetitions: 10
Stabilize the challenge by adding an extra core.
How to do it: start sitting, knees bent, feet flat on the floor, hips apart. Hands behind your back and hips on the floor (fingertips facing). Lift your hips off the ground and put your body in a table position. Tighten your abdomen, extend your right leg to the ceiling and put your left arm against your leg. When you reach your arms and legs, bend your right elbow at an angle and lower your hips toward the floor (don't hit the ground, just get as close as possible). Stretch your right arm, lift your hips, then put down your right leg and left arm and return to the table. Repeat the other side. This is a representative.
Tip: If this is too strong, put your hands on the ground and start by lifting one leg at a time. Increase the arm to reach higher.
Action 5: Turn over and tighten.
Number of repetitions: 10
You will combine your whole body with work, stretching, flipping and contracting, which is a dynamic core measure.
How to do it: Lie face down on the ground (you may need to use the pad below) and straighten your arms and legs in an "X" shape. Put your thumb on the ceiling, stretch your spine, and lift your arms, chest and thighs off the ground. From there, cheer up your abdominal tension, turn your left shoulder, and then turn to your back. The land is in a clamping posture, with your knees propped on your chest and your head and upper back lifted off the ground. Keep the count of 1. Next, stretch your arms and legs back into an "X" shape, then turn them back (turn your right shoulder at this time) and return to the starting position. This is a representative. Doing five means starting from the right and continuing to the left, then winning five games in a row.
Tip: This is a difficult action to master. You can push your hand at will to help you flip (reverse).
Chinese cabbage diet 1 week does not rebound.
Chinese cabbage is rich in dietary fiber, which can enhance gastrointestinal peristalsis, reduce the retention time of feces in the body, strengthen the digestion and absorption function, moisten the intestines to relieve constipation and reduce the accumulation of toxins in the body. Pectin contained in Chinese cabbage can help the human body eliminate excess cholesterol.
In addition, Chinese cabbage is rich in water, up to 95%, and contains very little heat, which will not lead to excessive heat and turn it into fat accumulation in the body. Cabbage is also rich in vitamin C and vitamin E. Eating more is good for beauty.
First, cabbage soup.
Ingredients: Chinese cabbage, preserved eggs, diced scallops, green and red peppers and onions.
working methods
1. Wash diced scallops and soak them in warm water for 20 minutes. Chinese cabbage is pitted and broken into whole leaves, and large pieces can be vertically divided into two or three pieces; Dice preserved eggs, green peppers and onions.
2, from the oil pan, after the oil is hot, saute diced chives; Add dried scallop and dried scallop water, and bring to a boil.
3. Add preserved eggs, cooking wine and sugar to boil; Add cabbage leaves, cook until transparent, take out the leaves and put them on a plate.
4. Add green pepper to the soup and add a little salt to taste; Collect the juice until it is thick and pour it on the cabbage.
Second, stewed tofu with cabbage.
Ingredients: Chinese cabbage, tofu, salt, chicken essence, pepper noodles, ginger and onion.
working methods
1, cut tofu into mahjong tiles, blanch with boiling water, and remove the beany smell; Cabbage is sliced diagonally.
2, a little oil in the pot, add ginger and onion when it is 60% hot, stir-fry the cabbage for one minute, add tofu and continue to stir-fry for one minute.
3. Add appropriate amount of water, add pepper and chicken essence in turn, cook for 5 minutes, and season with salt.
Third, stir-fry fungus with cabbage.
Ingredients: Chinese cabbage, fungus, onion, ginger, pepper, star anise, salt, chicken essence.
working methods
1. Sprinkle cabbage by hand, soak auricularia auricula in warm water for five minutes to soften, remove roots, wash, and shred onion and ginger.
2. Put the oil in the pot, heat it with low fire, add pepper and star anise to stir fry until fragrant, add onion and ginger to stir fry until fragrant, then add Chinese cabbage slices and stir fry evenly with high fire.
3. When the cabbage slices are slightly soft, pour in soy sauce and stir well, and add appropriate amount of sugar and vinegar;
4. Add the soaked fungus, stir fry for a few minutes, sprinkle a little salt and chicken essence, stir fry evenly, and then take out the pot.