Pillows are very common things, and pillows are often used. For female friends, the most desirable thing is to be slim. Do you know how to use pillows to lose weight? It is estimated that many people still don't know. Below, I will give you a detailed introduction to the method of slimming sports pillows, hoping to help you.

1, the method of slimming by pillows

The first type: the whole locust-style practice: prone, the thigh is 90 degrees, and the pillow is sandwiched between the legs. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.

Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.

The second type: boat type: lie on your back and put the pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

The third type: leg stretching method: lie on your back and clamp the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.

Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.

The fourth type: reverse legislation: lie on your back, pillow under your hips, and stick your legs upright against the wall for 2-5 minutes.

Efficacy: Eliminate leg edema, let blood fully flow back to the upper body, treat and prevent varicose veins, and fall asleep quickly.

Torsion of sitting posture:

1, sit on the yoga mat with your legs straight, and put your hands at your sides to prepare.

2. Bend your right knee and step on the outside of your left knee.

3. Slowly twist the upper body to the right and rear, with the left elbow against the outside of the right knee (different hands and feet). Keep normal inhalation and exhalation during the movement, and the inhalation spine extends upward. When exhaling, the abdomen contracts more and the right back is twisted more. Finally, the line of sight can fall to the farthest right rear. After stopping for a minute, he returned to his original action rest and then changed sides to practice. If the left hand pair can't hold the left knee, you can just hold the right knee gently.

Lateral lumbar torsion:

1, sitting posture, right foot straight to the right, left knee bent inward.

2. Straighten the left hand upwards, extend the spine first, and lean the upper body to the right when exhaling; Keep ready when inhaling, and bend sideways when exhaling.

3. When the lower right hand falls sideways with the body, slowly move to the right ankle until the right hand can touch the right foot, put the arm on the floor inside the right foot, and then try to turn the upper body outward to the upper left if possible. I feel that stretching to the side waist is enough. Don't overwork yourself. Then change sides to practice.

arch form

1, prone on the floor, hands flat on the floor at your sides, ready.

2. Bend your knees, grab your ankles with your backhand, keep your knees as close as possible, and don't open them too wide. Inhale deeply, lengthen the spine, exhale, and kick the calf back hard. Imagine kicking your foot into your hand instead of grabbing it and pressing it down.

3. Kick your feet back hard, which will further stretch the upper arm bones, then lift the upper body up with your hands and slowly lift your head, chest and thighs off the ground in turn.

2. Good habit of losing weight

1. Properly control appetite

52% dieters claim that food is the biggest challenge to lose weight. In fact, as long as you eat it every few hours, you can resist the temptation of food.

One trick is to plan your diet in advance: prepare some salt-free nuts and preserved fruits in your bag at any time to relieve hunger in time.

Don't sweep away your favorite food, but remember to eat it in small portions.

2. Fill the kitchen with healthy food

This is a simple truth. When you can only find healthy food, you will force yourself to eat it. Healthy foods you can choose include: fruits, vegetables, low-fat yogurt, ready-to-eat oats and dried fruits. Force yourself to eat a certain amount of fruits and vegetables every meal, and form the habit of healthy eating.

Put on running shoes and go running.

Generally speaking, people don't want to exercise too much time every day, usually about 30 minutes. Then make good use of this precious time of 30 minutes, and you can lose considerable fat if you make good use of it.

Running 10 minutes in the morning and running for 20 minutes after dinner in the evening can get gratifying results.

When running becomes your daily habit, you will find it very interesting. You don't feel that you are trying to lose weight, but you are taking care of your most precious body.

4. Don't plan too succinctly

Yes, you should make a general major weight loss plan first, but this is not enough. Because the more detailed the weight loss plan, the more you can lose weight. Let you have a way to deal with the difficulty of losing weight.

You should write down when to exercise, what staple food to eat for dinner and how much water to drink a day in your plan. Weight loss experts advise not to make a rigid plan, leaving a little room will help you lose weight.

Have breakfast every morning.

Don't underestimate the harm of skipping breakfast, it will weaken your metabolism. In addition, skipping breakfast is also the main reason why you eat too much in the next few meals.

It is best to prepare breakfast the night before, but if there is no condition, you can take an apple with you on the way. Vitamin supplementation can effectively fight hunger.

6. Don't forget the quantity control.

As long as you remember the principle of quantity control, you can enjoy any delicious food.

You can use some simple measuring tools to measure the amount of food, such as scales and measuring cylinders. Of course, the most important indicator is heat.

7. Allow small setbacks

Yes, you can strictly follow the weight loss plan 80% of the time, but even perfect people will be lazy 20% of the time. So be tolerant of yourself. You should use it to admit that small setbacks are forgivable.

It's best to change yourself from small things, such as changing whole milk into low-fat milk instead of skim milk at once. Small changes will make you encounter fewer setbacks.

Finally, Bian Xiao believes that as long as we turn losing weight into a living habit and develop a good habit of losing weight healthily, losing weight will no longer be a dream, and we will become a gorgeous goddess.