1, using home and room to lose weight
(1) Bedroom: Soft beds are not just for sleeping.
1) Hip lift on your back
Lie on your back on the floor beside the bed, put your feet on the edge of the bed, bend your legs and keep your arms close to your sides.
Support your heels hard, and then raise your hips as high as possible. Pause for a moment, then put it down and repeat the action.
In order to improve the difficulty, you can lift one foot first and then do hip lifting, and repeat it several times before changing the other foot.
2) Golden Rooster Independence
Stand with your back close to the bed, cross your arms on your chest and gently lift one foot.
Keep standing on one leg and don't let go of your arms.
Do a squat facing the bed, repeat the squat ten times, and then repeat the above action with the other leg.
(2) Bathroom: Bathroom is full of fun.
1) high push-ups
Use push-ups and put your hands on the edge of the bathtub or sink (the higher the position, the less effort).
Keep doing push-ups to ensure that your hips and body are always in a straight line.
The lower the hand, the harder it is.
2) Boom push-ups
Use push-ups, with your knees on the ground or suspended, and put a folded towel under your right hand.
When the body is lowered, the right arm stretches forward, and when the body is raised, the right arm retracts.
Do five push-ups and repeat with your other hand.
(3) Kitchen: Pots and pans have miraculous effects.
1) Knee lifting exercises
Lean forward, put your hands on the console, with your arms shoulder width apart and your feet hip width apart.
Lift your left knee quickly, move to your left elbow and turn your right hip at the same time.
Repeat the action 30 times, and then change the other leg. When you are more skilled, hold your hand in a lower position to complete the action, and finally hold it directly on the floor.
2) Squat and push shoulders
Hold a large plastic bottle of water or a pumpkin in your hand and put it on your chest, bending your elbow.
Squat down, keep your posture, and keep your heels off the ground.
Stand up with your body, and at the same time, hold the heavy object with your arms above your head and lift it out hard, repeating the action.
(4) living room: lose weight while watching TV.
1) shoulder exercises
Adjust your posture, rest your shoulders and neck firmly on the armrest of the sofa, bend your legs and land your feet.
Keep your arms straight, lift a mat, and lift the mat from the groin to the top of your head.
Then put down the cushion and keep your arms straight.
2) Sinking practice
Sit on the edge of the sofa with your hands at your sides.
Legs together straight, feet on the ground.
Slowly bend your arms and sink until your hips are about to touch the ground.
Always keep your legs together and straight, then straighten your arms and return to the starting position.
2. Other family eating methods
(1) Run barefoot in the same place
If you are always at home at rest and feel physically and mentally exhausted, try running barefoot at home. This kind of exercise can fully improve the body's metabolic rate, which is very beneficial to lose weight.
Before starting to run barefoot in situ, in order to make the weight loss effect more obvious, it is best to put a washboard or an old plastic bathtub on the ground, treat the ground as a bumpy cobblestone road, and then run in situ on the washboard in socks. This method can not only help stimulate blood circulation through the acupoints on the soles of the feet, but also give full play to the metabolic function. At the same time, it can also relax the tired body of the house to a certain extent.
(2) Push-ups and lifting dumbbells
If you watch sports programs at home, you can do 10 push-ups between TV programs, or do squats and stand up. In addition to push-ups, you can also lift dumbbells while watching TV programs to simply thin your arms.
(3) soaking feet
Forming the habit of soaking feet before going to bed every night not only helps the body to relieve fatigue, but also promotes blood circulation, which is also very effective for losing weight. Moreover, the weight loss effect is excellent, which can effectively help the body discharge excess water, help the body consume excess fat, and make you lose weight easily without spending money.
(4) Raise your legs
When doing leg lifts, stand up straight and hold your head high. Then try to lift the right leg so that the thigh and calf are at right angles. Then the left and right legs repeatedly carry out this leg lifting action, which has been repeated for 30 times.
Of course, leg lifts can also be extended, that is to say, in addition to leg lifts, leg lifts can also be carried out sideways and backwards. But when doing leg lifts, remember to stretch the legs as much as possible, which can accelerate the metabolic function of the legs and quickly get rid of the fat on the legs.
(5) Squat
The legs are slightly wider than the shoulders, the legs are upright, and the squats move repeatedly, with 20 to 25 in each group. Note: Toes are slightly wider forward than shoulders, and legs are upright. When exercising, your body should be as upright as possible and your waist and abdomen should be straight. When squatting, the thighs are parallel to the ground and the hips are pushed forward; Squat down and tighten thighs and hips, keep your arms akimbo or lift forward to maintain balance. Bottled drinking water, books, sandbags and other items can be packed for easy carrying.
(6) Bicycle training
In the gym, the favorite training is riding a bike. We can put on headphones, listen to our favorite music, and follow the rhythm to do trampling, which will soon make you feel sweaty and burn a lot of body fat. Of course, if you have enough time, you can choose outdoor sports that suit you, such as mountain biking.
(7) Aerobics
Aerobics practice is easy to maintain a fixed training regardless of the weather and location. We can choose an aerobics we like, such as boxing or Latin aerobics. With the rhythm, full-body exercise can bring us a good weight loss effect. Moreover, regular aerobics can also train our cardiopulmonary function, make our bodies more flexible and shape a perfect body shape.
Standing in the corner
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks, and stick to it for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes.
If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
3. What is the fastest way to lose weight?
Fruit is the representative of food in women's eyes. Some fruits are not only delicious, but also have the miraculous effect of losing weight. So, what fruit do you eat in autumn and winter to lose weight? Below, Bian Xiao will take stock of the most weight-losing fruits in spring for you, so that you can lose weight happily in delicious food.
(1) Strawberry, champion of slimming fruit.
Thin waist "life buoy" strawberries are the most powerful, thanks to a magical substance called "aspartic acid" contained in strawberries, which can naturally and gently discharge excess water from the waist, slowly dissolve the fat accumulated in the waist, help the body eliminate fat and detoxify, and help you lose weight easily.
(2) The champion of slimming fruit-white radish
Just as the camel's hump stores nutrients for the body, the thigh is also a "warehouse" used by the human body to store energy for emergencies, so it is particularly easy to accumulate fat. Eat more white radish!
Its pungent component, mustard oil, can promote better metabolism of fatty substances and avoid fat accumulation under the skin. This function is unmatched by any kind of vegetables and fruits, and it is also the most suitable for dealing with thigh fat.
(3) Watermelon is the champion of slimming fruit.
Some substances contained in watermelon have detoxification effect, which can discharge a lot of salt, especially for legs that are prone to edema. In addition, it also contains a lot of potassium, which can play a role in modifying the lines of calves.
(4) Grapefruit is the champion of slimming fruit.
The increase of back fat is mostly because blood sugar in the body is absorbed and then converted into fat. Therefore, if you want to lose them, you must start with "sugar". At this time, it is more appropriate to choose grapefruit. Grapefruit is not only extremely low in calories, but also rich in special enzymes, which can affect the body's absorption of sugar and make it no longer easy to convert into fat.
(5) The champion of slimming fruit-tomato
Eating tomatoes before meals helps to reduce the accumulation of fat in the lower abdomen. If too much waste is accumulated in the intestine, it is easy to form a small belly. Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestine and expel oil and toxins. Eating a tomato before meals can also prevent fat from being absorbed by the intestines. If you persist for a long time, you will stay away from the trouble of a small belly.
4, small coup to lose weight
(1) vitamin supplement
A study published in the International Journal of Obesity involved 96 obese women who were divided into three groups and took multivitamins, calcium and placebos for 26 consecutive days. Results the body fat content of vitamin supplementation group was significantly lower than that of other groups.
Some people eat a lot in order to supplement the necessary nutrition for their bodies. Although taking a single vitamin has little contribution to the weight loss plan, it can reduce the dietary intake corresponding to its nutrition.
(2) Choose a suitable dining position
A pleasant cocktail party or a rich banquet is often a good opportunity to enjoy spicy food, which is difficult to control. If you want to control your appetite, try sitting at one end of a long table. In the middle, there are always dazzling foods in front of you, which makes people overwhelmed.
(3) Check the mail
Your inbox may be a gathering place for all kinds of nutritional information, with many practical tips. The results of a study show that people who read health newsletters every week will consume more fresh agricultural products, and the fat conversion rate will be lower after 16 weeks, and they will keep adequate exercise.
(4) watch less TV
Adults spend an average of five hours watching TV every day. The researchers tried to force the subjects to watch half of the TV with the electronic lock system and found that they consumed 1 19 calories on average every day.
(5) put out the lights and candles
Creating a completely dark environment at night will make people lose meat unconsciously. Researchers at Ohio State University in the United States show that mice that sleep in complete darkness are less likely to gain weight than those that doze off in bright or dim light. Those mice who sleep in the light will eat at some strange time (such as late at night).
(6) Don't feel guilty
Even if you eat a lot of junk food, don't give yourself pressure. Dieters often respond to overeating after stress. The stress mentioned here also includes their guilt about the food already in their stomachs.