One, sit-ups

1, lying down, legs bent up, hands crossed behind the head, like doing sit-ups that preparation posture.

2, to the abdomen as the center point, lift the upper body, while the feet also forward contraction, until the elbows touch the feet. (This posture is like shrinking into a ball like, this time the idea to focus on the abdomen in)

3, back to the original position, repeat the above steps, do thirty.

Don't underestimate this method, do not do ten will feel pain in the abdomen, do thirty will sweat.

Second, cycling

1, lying down, legs bent and raised 45 degrees.

2, legs alternately forward, retracted. (This position is like riding a bicycle foot movement)

3, foot forward, from the ground to maintain about 30-60 degrees. Hold for 5 minutes.

This method can exercise thighs and waist, belly, that is to say, these three places can lose more fat.

Three, other ways to exercise

1, sit straight, feet together and straight ahead. Cross your arms behind your head.

2. Lean back and lift your legs together. The body forms a V.

3, hold the action for 10 seconds, repeat the above action 10 times.

4. In winter, you can be in the house by yourself, running in place, high leg lifting in place, Zunxia up, frog jump.

5. Hula hoops, sit-ups, push-ups.

6. Expansion of the chest, punch, deep breathing, more chat, laugh (not giggle oh).

7. If the weather is good, you can go out and walk around, jumping rope, jogging, playing ball, cycling, swimming.

Jogging for 30 to 50 minutes.

Ride a bicycle for 1 hour to 75 minutes.

Walking for 1 hour~l and a half.

Swimming 30 to 40 minutes.

Playing tennis 45 minutes ~ 1 hour.

Jumping rope 30~40 minutes.

You can choose any one of the above methods to do,

just try it!

Exercise at the same time it should also pay attention to diet:

1, get up and drink a cup of honey water first, breakfast can not be ignored. You can only eat a banana, because it contains 8 calories to fill the stomach, but eating bananas on an empty stomach is not very good, so it is recommended to drink a glass of milk plus an egg.

2, Chinese 1 bowl of rice + vegetables + a little meat, beef is better. But to 6-8 minutes full is appropriate.

3, dinner diet meal, drink a carton of skimmed milk or an egg or an apple instead of dinner.

The above three meals, dinner, forbidden to eat sweets, to pre-control the amount of food for each meal, so as not to eat more. You should eat more fibrous food, which is less likely to make you hungry and easier to maintain a regular schedule for all three meals. Also, do not eat fried, greasy, too sweet, too salty food, because these are the natural enemy of weight loss Oh! Do not overeat, half an hour after the meal can not sit.

4, be sure to drink a lot of water, at least 6 large glasses a day. Boiling water can help you reduce hunger, flush out excess fat in your body and keep your metabolism flowing.

5. Measure your weight once a week, not more, so that you can see real progress.

6, if you have been dieting for a long time, you should pay attention to your health, to make sure that the food you eat are very balanced, vitamin intake is also enough, do not fall sick.

Finally, I wish you success in losing weight!