Abdominal weight loss exercise before going to bed 1, upper abdominal exercise
1, the body is flat, the feet are flat, and the hands are straight to the ceiling at 90 degrees with the body while inhaling.
2, the lower body is attached to the ground, and the abdomen is tightened. After exhaling, the neck is lifted for about 3 seconds, and then it returns to Step 1. Repeat step 1~2 for about 15~20 times.
Tips: Pay attention when raising your head, and don't lean forward in the neck to avoid excessive torsion and damage to the cervical spine.
Step 2 tighten the lower abdomen
1, lie flat, straighten your hands 90 degrees perpendicular to the ground, then raise your legs 90 degrees perpendicular to the ground and bend your knees slightly as a preparatory action.
2. Tighten the abdomen, drive the hips that touched the ground off the ground, and move the knees up until the calves are 90 degrees perpendicular to the ground.
3. Keep the second posture and lift your head off the ground for 3 seconds. Step 1~3 can be done 15~20 times, which can exercise the lower abdominal muscles.
3. Side belly sculpture
1, lie on your side, straighten your right hand, lean your right face lightly on your upper arm, and bend your left arm with your fingertips to stick to your left ear as a preparatory action.
2. The abdomen is tightened, while the head is slowly lifted from the right upper arm, and the right forearm supports the ground. Step 1~2 repetitions 15~20 repetitions on different sides to exercise the lateral abdominal muscles.
Tips: The daily exercise time must be more than half an hour, because it consumes body water, not body fat. When doing this kind of abdominal weight-loss exercise, you should try to wear loose and comfortable clothes, which will help you stretch.
In addition to weight-loss exercises, you need some small daily behaviors to reduce your stomach.
Eat 1 and low-fat banana oats for breakfast.
Prepare ingredients:
30g of fast-cooked oats, cooked bananas 1 and eggs 1.
30 ml of low-fat milk, raisins and medlar.
Detailed steps:
1, oatmeal and milk soaked all night.
2. Break the eggs and pour them in. Stir well.
3, banana slices, code on oats, sprinkle with a little raisins and medlar.
4. Put it in the microwave oven and simmer for about 3 to 5 minutes.
2. oatmeal cookies
Prepare ingredients:
50g oatmeal, 1 egg, brown sugar 2 spoon.
Detailed steps:
1. Beat the eggs, add brown sugar and stir until there are no particles.
2. Add oats and mix well.
3. Stir well, pour into the microwave oven box, put into the microwave oven, and simmer for 2 minutes.
4, take out the flip, high fire 1 min, time to take out the chess pieces.
3. Sweet potato yogurt muffin
Prepare ingredients:
Yogurt 200g, flour 70g, mashed sweet potatoes 50g, honey 10g, eggs 1.
Detailed steps:
1, all ingredients are mixed into paste.
2, the pot is hot, pour a spoonful of batter into the pot. The bottom is solidified and there are many small holes that can be turned over.
3. Turn over and fry for about 40 seconds.
4. stack all the fried pancakes together, or sprinkle with yogurt and a little broken nuts.
The way to lose weight quickly is 1, eat less and eat more meals.
Eat less every meal and more than a few times a day. Maybe this will delay a little time, but it will promote your gastrointestinal peristalsis, fully decompose food and absorb nutrients. You know, it takes a lot of heat to start the decomposition function of the human body. Compared with those who only eat one or two meals a day, but are full every time, eating less and eating more meals is really much healthier and consumes more calories.
2. Don't miss breakfast.
Skipping breakfast and gaining weight are almost simultaneous. As long as you don't have a good breakfast, you will indulge your appetite at lunch and dinner and often eat more. Compared with breakfast, your total intake must be much higher at the end of the day. Among teenagers, children who skip breakfast usually have a high body mass index, which is easy to lead to obesity.
Step 3 eat low-fat dairy products
Sticking to eating low-fat dairy products will not help you burn more fat, but it will help you effectively resist the formation of fat. It allows you to get more calcium from your diet and absorb less fat. A study shows that eating foods rich in calcium, including low-fat dairy products, will reduce the accumulation of abdominal fat, which can be clearly seen in young people.
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