First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers. Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious. Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism. The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable. Apple milk thin belly method Apple milk thin belly method only takes two days at a time, and the normal diet will be restored on the third or fourth day, and then two days will begin. Generally, you can see the obvious effect of thin abdomen in the first cycle. Repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating! Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites. The next day: yogurt or skim milk 1000ml, divided into six equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the weight. If you reach the ideal weight, you can use this method again. You can't drink water in the middle. You can't eat apples and milk together. Be sure to eat separately, so it will be effective. We can't drink water, because if we consume water in the process of losing weight, then the body must consume the water intake first, not the water in the body. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat. Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Suitable for people: people who are slightly overweight and have a healthy stomach. We should consider: (1) the intensity of weight loss exercise when formulating weight loss exercise prescription. From the perspective of energy consumption, moderate-intensity sports (such as long-distance running) can last for a long time, and the total energy consumption is more. Besides sugar, fat is an important energy source for moderate-intensity exercise. According to this truth, long-term moderate-intensity exercise has the best weight loss effect. The exercise weight-loss plan put forward by the Sports Medicine Center of Aichi University in Japan is: the exercise intensity is 40% ~ 60% of the maximum exercise; Exercise for 2.5 hours each time, and consume 1004.5 ~ 1255.7 kilojoules (240 ~ 300 kilocalories). Exercise more than three times a week. Some people think that the calculation method of the best heart rate for weight loss exercise is: (220- age-quiet heart rate) ÷2+ quiet heart rate (2) Choose the appropriate exercise. First, aerobic exercise exercises physical strength and endurance, such as long-distance running, jogging, cycling and swimming; Second, static exercises such as tensioners aimed at exercising muscle strength and endurance; The third is stretching gymnastics in preparation and finishing activities. Special attention should be paid to constantly changing the content of sports to avoid boredom. But when you have high blood pressure and coronary heart disease, don't do isometric (static) exercise, so as not to cause excessive heart rate and high blood pressure. (3) Make weight loss goals and plans. Morehouse, an American sports physiologist, believes that we must adopt a rational and steady method to lose weight, that is, we should formulate practical weight loss goals and plans according to our actual situation, and then gradually adjust the relationship between calorie consumption and diet. He reminded dieters that they can't lose more than 0.45 kg in 1 week, otherwise they can't really lose weight for a long time. Never take the model in the newspaper as your role model. With the goal, you can implement a weight loss plan of 0.45 kg per week. Because 0.45 kg of fat can produce 14649 kilojoules (3500 kilocalories), which consumes 20927 kilojoules (5000 kilocalories) more than the intake. The best way to consume these calories is to reduce food by 83,765,438+0 kilojoules (2,000 kilocalories) every day, and then consume 65,438+02,556 kilojoules (3,000 kilocalories) with exercise. The purpose of exercise: First, to lose weight and prevent obesity; The second is to maintain and increase physical strength and prevent obesity complications. Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc. Exercise intensity: 60% ~ 70% HRMax is equivalent to 50% ~ 50%~60%VO2max or the heart rate is controlled at 120~ 130 beats/min. Exercise time and frequency: 30~45 minutes each time, 3~4 times a week. Prescription procedure and exercise method: ① Prepare to exercise for 5 minutes and do some slight activities of waist, leg and hip joint. (2) Walking slowly and walking fast alternately for 20 minutes. If walking is slow-fast-slow, it takes 1200m to walk at a speed of 2 steps per second, and then10min; Go1300m. ③ Basic physical exercise15min: 20 sit-ups (with or without hands on the head); 20 push-ups; Lift the upper body on your stomach for 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times. (4) Exercise for more than 45 minutes, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs. Note: when the exercise is easy or too intense, you can adjust the content and frequency slightly; It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week; If you feel cold, hot or unwell, you should stop exercising and don't do it rashly. Sports types: walking, jogging, cycling, swimming, skating, etc. Auxiliary events: Tai Chi Palm (routine), table tennis, badminton, tennis, disco aerobics, etc. Exercise intensity: the jogging speed starts from 100~ 1 10 m/min and gradually increases to 120~ 180 m/min. During exercise, the heart rate should be controlled at 40 years old, 140 beats/min; 50 minutes 130 times/minute; 60 years old, 120 times/minute is appropriate. Exercise time and frequency: 30~40 minutes each time, 3~5 times a week. Strength exercise: choose according to the position of fat accumulation of obese people. A, fat accumulation in the abdomen, mainly for sit-ups, legs straight buckle high and anti-leg-lifting exercise. , each action 20 times. B, fat accumulation in the shoulders, chest, back, you can do dumbbell exercises and aerobics. Precautions: medical examination should be carried out before exercise to determine the state of cardiac function and whether there are cardiovascular system complications; Exercise therapy must be combined with diet control, mainly to control the intake of fat, sugar and food; Strength training is mainly exercise and large muscle groups of limbs, and the degree of exertion is gradually increasing; Patients with complications can exercise according to the exercise prescriptions of coronary heart disease, hypertension and diabetes respectively. What factors can make your face fat? 1 Fat: Too much facial fat, too little exercise, easy to fat face; 2 facial bones: "big bones" and "big face" can't change the big face; ③ Muscles: the facial masticatory muscles are developed; 4 edema: two days before the end of menstruation, as well as negligence in diet, poor diet, high salt and spicy food. On weekdays, edema will bother you at any time.