First, open your feet as wide as your shoulders. The hips need to be pushed back hard, the waist is tilted up, and both hands need to be straightened up obliquely. Wait until the hands are open, and the dieter needs to stay parallel. Then the dieter can stretch the elbow to bring the shoulder blades closer to the middle and keep this position for one second. It is worth reminding that in the process of doing these actions, the dieter's hips must keep the posture of pushing the hips back.

1.2, physical exercise before going to bed

First, open your hands and feet together and stick them on the ground, and the opening range of your hands and feet needs to be as wide as the distance between your shoulders. After that, the dieter needs to tighten his abdomen, and stretch the muscles on his back hard, keeping his eyes on the ground. Secondly, the dieter's right foot and left hand should be straight and parallel to the ground. From finger to toe, you need to straighten forcefully, and keep this posture 10-20 seconds, and then change left and right, and the action does not need to be changed.

2. When is the best jumping effect of weight-loss exercises?

2. 1, 6: 30 am to 7: 30 am

Because this time can wake up the body function, ensure the smooth flow of blood in a day and promote the consumption of calories.

2.2, 3 pm to 4 pm

Because at this time of the afternoon, people are full of energy, and it is easiest to achieve the effect of losing weight by jumping weight exercises.

2.3. One hour after dinner

Because it can help the digestion of dinner and consume the energy absorbed by the day. Drink more water and stop eating after that. Otherwise, the unused energy will be converted into fat during sleep.

3, slimming exercises in different parts.

3. 1, leg slimming exercises

Action: Lying on the ground on your side, holding your head with one hand, your feet sticking to the ground are curved, your left foot is up, and when your toes are pressed down to the highest point, your muscles tighten and stay still for about 7 seconds. The same action, change sides left and right.

Benefits: It can exercise leg muscles and prevent leg fat accumulation.

3.2, arm weight loss exercises

Action: Stand at attention on the ground, stand up straight, hold a bottle of mineral water in each hand, hold your arms above your head, then slowly withdraw your left hand, stretch your right hand upward, then extend your left hand upward, slowly withdraw your right hand, and practice alternately with your hands until your arms feel tired.

Benefits: it can accelerate the burning of arm fat to achieve the effect of slimming the arm.

What are the skills of reducing fat meals?

1, limit the total energy

It is necessary to gradually reduce energy intake and at the same time assist moderate physical activity. It is advisable for adults with mild obesity to lose 0.5kg~ 1.0kg per month, that is, to reduce the energy intake of 125kcal~250kcal per day. It is advisable for adults with moderate obesity to lose 2 kg~5.0kg per month, and reduce the energy intake of 5 10kcal~ 1280kcal per day.

2, the right amount of protein

Every cell in our body needs protein to build, especially muscles. In addition, high protein menu has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth. Because it takes longer to digest protein than carbohydrates, a high protein meal is more resistant to hunger.

3. Limit fat

Excessive intake of fat can lead to ketosis. We should limit the supply of dietary fat, especially animal fat, while limiting the supply of dietary energy. Fat is easy to deposit around subcutaneous tissues and internal organs, which leads to fatty liver and some cardiovascular and cerebrovascular diseases. Obese people's dietary fat should be controlled at 25%~30% of total energy intake.

What are the menstrual diet recipes for losing weight?

1, coix seed yam soup

Before menstruation comes 1 week, the endocrine of human body begins to fluctuate, and hormone secretion also becomes gradually vigorous. This leads to excessive subcutaneous oil secretion, and many girls will have acne and acne. At the same time, due to the stimulation of thyroid hormones, people will become more impulsive and irritable. You can start to lose weight slowly this week. The most important thing is to stabilize hormone secretion and increase fat metabolism.

2, jujube apple puree

When menstruation comes, our body will undergo corresponding changes, and there will be fatigue and general weakness. If abdominal pain is unbearable during menstruation, it means that palace cold is serious and blood stasis in the body cannot be discharged smoothly. Menstruation is the best time to detoxify. Learning to seize this opportunity can reduce fat and slim down to a new level.

3. Yam and red date rice

Seven days after the end of menstrual period is the moment when body metabolism tends to the peak and stable period. At this time, vigorous body metabolism is the best time to lose weight and burn fat in an all-round way. You can exercise this week, such as yoga, aerobics, jogging, cycling and other aerobic exercises will get twice the result with half the effort. In addition, you can use the three-meal replacement method in diet to help your body burn fat and lose weight.