1, how to lose weight the fastest
1, twisting around
Stand with your legs open. The stride between your left and right feet is 65,438+0.5 times the shoulder width. Knees straight, feet forward, upper body chest, back straight and upward, arms bent, hands akimbo, shoulders relaxed, shoulder blades backward, chest open. Then twist the pelvis left and right in turn, as shown in the figure. Keep the water bottle in the position of the shoulders, but lift the arms and upper body with the pelvis twisting. Repeat 20 times.
2. Twist your waist around a circle
Similarly, you stand with your feet open, your hands akimbo, your upper body straight, your abdomen in, your chest out, and you twist your waist from front to back with the strength of your pelvis, and your hips are driven up for 20 times.
3.swing your arms and twist your waist.
(1). When standing with your feet open, the distance between your left and right feet is 1.5 times that of the simple case. Chest out and abdomen in, arms raised horizontally and swinging rhythmically. First, the left arm is stretched to the left, driving the upper body to lean to the left, then the right arm is pulled hard, and the upper body is right.
(2) Stretch and press the left side with the left arm again, twist the waist from right to left, and then bring the upper body to the left. Finally, the right arm pulls the body to the right, swings the arm rhythmically and twists the waist, and repeats it alternately from left to right for 20 times.
4. Press the arm to pull the waist
Stand with your legs spread to twice the shoulder width, knees straight, upper body straight, abdominal and hip muscles tightened, arms raised to both sides, chest open, palms open and extended upward, so that the upper body leans back. Then the palm is turned upwards, the arm is pressed downwards, and the height is lower than the shoulder. At the same time, the scapula is tilted backwards, so that the waist and abdomen muscles are fully stretched and the lower back muscles are compressed. Hold for a few seconds and then recover. Repeat 20 times.
5. Kicked and kicked.
(1). Lie on your side with your left leg slightly bent, lift your upper body, bend your left elbow, support your body with the outer side of your left leg and forearm, bend your right leg, put your knee on the ground in front of your left leg, tilt your calf, naturally lift your right arm, and tilt your scapula backward, so that you can tilt up and backward.
(2) The upper body leans forward and presses down, the elbow angle of the left arm is reduced, the upper arm and the lower arm are gathered, and the back side of the right leg is stretched and kicked, and the muscles of the leg and the right waist are fully stretched, and the left and right are exchanged for 20 times.
Step 6 bend your knees and kick
(1), the left arm is bent, the forearm is flat on the ground, the knees are bent, the left calf is raised, and it is interlocked with the right ankle, so as to keep the whole body balanced with the left thigh and the left pelvis, and the right arm is bent with elbows akimbo.
(2) In this posture, when kicking, the muscles inside the left and right legs are close together, the knees are straight, the feet are straight at the ankles, the waist on both sides is fully extended, and the whole body is balanced. Bend your knees and kick 20 times.
7. Roll on the bed with your arms folded.
Lie flat on the bed, legs together, hands on your sides naturally. Bend your legs with the strength of your legs and tuck your knees in your hands. Use the strength of the waist to roll the body left and right. This simple rolling exercise method can accelerate fat burning, let you get rid of the fat in your waist and abdomen during rolling, and let you have a lovely waist.
8. Develop a small habit of sucking the abdomen.
For white-collar workers who sit in the office every day, fat on their waists seems inevitable. And this coup is to make you lean while sitting. Abdominal suction can increase the amount of exercise in the abdomen and burn the fat in the abdomen and waist. Do several groups of abdominal suction exercises every day. You will find a surprise.
Losing weight is a persistent thing, and it can't be done overnight. The key lies in persistence. The best way to lose weight and keep fit is to have healthy and reasonable living and eating habits.
9. Drink red bean yogurt in the morning
Yogurt can promote gastrointestinal peristalsis, and matching with red bean powder can effectively help you lose weight. Just add two spoonfuls of red bean powder to the cup, pour some hot water, and then add yogurt to the cup, stir well, and you can drink. This drink can quickly help you get rid of the waste in your body. Detoxify and lose weight. Easily smooth your stomach.
10, often eating coarse grains.
Coarse grains are rich in nutrients, which can promote gastrointestinal peristalsis, help digestion and absorption, and also speed up defecation, so that toxic gases and wastes can be quickly excreted, giving you a charming waist. Those girls with fat waist and abdomen may wish to eat more oats, corn, brown rice, soybeans, red beans and other foods when eating.
2. How to lose weight without rebounding?
1. Three meals a day are reasonable.
Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals a day should be 3: 4: 3. To follow the principle of low-calorie all-day dietary distribution, a healthy diet is the key to losing weight and never rebounding!
Eat less and eat more.
If you want to lose weight, you can eat five meals a day, and the amount of food should be small and the time should be even, so as to lose weight.
3. Diet should be light
You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods, but you don't have to act like an ascetic. You can have an ice cream cone occasionally.
4. Increase the intake of fruits and vegetables
Increasing the intake of vegetables and fruits is a good way to reduce calorie intake. Try to eat vegetables raw, with no or less salad dressing, and cold dishes with vinegar or less oil.
Drink plenty of water
Water is an indispensable part of the diet to lose weight. Drinking water can detoxify, which is beneficial to weight loss and beauty. How much you drink varies from person to person. Generally, when the weather is cool, the body needs 7 to 8 glasses of water every day, and it needs to drink 2 to 3 cups more in hot summer.
Exercise is a compulsory course for healthy weight loss, but some people will do a lot of high-intensity exercise to lose weight quickly. These exercises will be effective at first, but if the amount of exercise suddenly drops, the weight will rise. In addition, doing high-intensity exercise all the time is easy to cause muscle and bone damage. If you often run at high speed or run in an incorrect posture, it will lead to running knees.