First of all, there must be a correct method. Some methods of losing weight can't be learned. Some people may lose weight if they don't eat, but their stomachs will go bad, and you will suffer all kinds of torture every day. I can't eat, it is difficult to go to the toilet, and I will be constipated. Let me give you some advice. No snacks. It means jogging for 30 minutes every day, then girls do yoga and then take a deep breath. There is also a proper sex life, which can lose weight. If you are a boy, you can practice Taekwondo. Then, remember not to eat greasy food, spicy food, eat less and eat more meals, that is, eat more meals a day, but eat very little at each meal. Have millet porridge and a steamed bread for breakfast and a bowl of rice for lunch. Eat two bananas before meals and two apples for dinner. That's four meals a day. In this way, you can lose weight successfully. Then, if you are genetically obese, I suggest that you do acupuncture scraping, which will open the acupoints and help you lose weight. This is the most scientific way to lose weight. The most important thing is to keep running and exercising every day. If you don't keep running, you won't succeed in losing weight, but you will gain weight. This is the most terrible thing. These are all my experiences.
The following are the highlights of each part.
Chin reduction: just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.
Inside the upper arm: two small dumbbells (mineral water can be used instead), hold in your hand, lift your arm to make it close to your ear, then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.
Back thinning:
1. Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, lift things backwards with your upper arms, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.
2. Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
Upper abdomen:
The upper abdomen is the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
Lower abdomen:
It is "little belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
Waist reduction side:
1. One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.
2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
Hip reduction: lie on the bed, straighten your legs, do swimming, and lift your legs alternately, slowly, and don't leave the bed. Once or so, 15 is a group, and 3~4 groups are done every day.
Hip reduction: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2~3 groups are done every day.
Thigh reduction:
1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3~4 groups every day.
2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3~4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
4, thin inside and outside the thigh
Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.
5. Before and after thin thighs
Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.
6. Front side of thin thigh
Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.
Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.
1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
Usually eat more stovepipe food. Do you know what food can help you thin your legs? Spinach can promote blood circulation and help burn fat. It is a good stovepipe vegetable. Apples contain malic acid, which can accelerate the body's metabolism. Apples are rich in calcium, which can reduce the edema of the lower body and are good slimming fruits. Grapefruit is also very good, it is low in calories and rich in potassium, which can help the group reduce the accumulation of thigh fat, and mm who loves beauty can eat more.
7. Take more stairs
When commuting, you can take more stairs. If your company is on the fifth or sixth floor, you can go straight up after lunch to digest what you just ate and help your legs lose weight. Taking stairs can pull thigh muscles, promote blood circulation and promote fat burning. Mm who wants to stovepipe, might as well take more stairs, which will give you unexpected surprises.