1, diet
Diet 1:
A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.
Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Diet 2:
For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.
For dinner, spinach, pig blood and bean curd soup, fried potato shreds, and cold cabbage heart.
Diet 3:
Breakfast bean curd with soy sauce, steamed egg soup and half a steamed bread.
Cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, and half a bowl of rice.
Dinner cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.
Weight loss diet 4:
Breakfast pumpkin medlar rice porridge, fried eggs, assorted pickles.
Chinese braised beef, cold spinach, vegetable fried cabbage, half steamed bread.
Dinner, melon sparerib soup, carrots, green peppers, shredded potatoes, cold tomato paste.
Weight loss diet 5:
One steamed waxy corn, 1 poached egg and a glass of milk for breakfast.
Chinese tomato beef noodles (only half noodles), cold kelp, shredded carrots.
Dinner, bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.
Weight loss diet 6:
Breakfast with a glass of milk and egg pancakes (not crispy in the middle) 1.
Stir-fried green pepper with bean skin, fried shredded chicken with cucumber, and fried rapeseed with mushrooms.
Dinner, garlic mixed with beef sauce, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
Weight loss diet 7:
Breakfast is a bowl of red dates and corn paste, and a vegetarian steamed stuffed bun.
Stewed lentils with Chinese vegetarian dishes, tomato cauliflower, steamed egg soup with shrimp, and half a bowl of rice.
Dinner is spicy, with a big bowl of tofu, mushrooms, vegetables, kelp and chicken balls.
Weight loss diet 8:
Breakfast: a bowl of milk oatmeal, 1 spoon of meat floss, 5 longan.
Chinese smoked fish 1, cold bean sprouts, carrots, kelp 1, red bean paste jiaozi 1, five jujubes.
Dinner 1 salted egg, 1 chicken feet, cauliflower salad, 1 bowl of purple rice porridge.
Weight loss diet 9:
For breakfast, a bowl of black sesame and red bean porridge, a tea egg and a cold radish side dish.
1 Bowl of braised carrot, white radish and mutton, 1 Small dish of shredded tofu mixed with coriander, and half steamed bread for Chinese food.
Dinner 1 large bowl of noodles with red dates, medlar and black chicken soup (including a few pieces of chicken, 50g of dried noodles, 1 a handful of dishes and a few mushrooms).
Diet 10:
Breakfast includes 1 bowl of mung bean porridge, 1 bowl of bean curd, 1 egg.
Harvest Chinese food (all kinds of lettuce dipped in sauce) 1 plate, half plate of glutinous rice lotus root, half plate of fried potatoes, stewed beef brisket with radish 1 bowl.
For dinner, half a plate of boiled prawns, half a plate of three fresh Japanese tofu, 1 plate of stir-fried kale, 1 steamed stuffed bun with small pockets or 1 tortillas.
The simple top ten diet recipes hope to add luster to your slim figure and help you stay beautiful this fall.
2. The role of aerobics
HIIT aerobics movements 1:
Step 1
Take a squat posture, hold your feet with both hands and imagine shrinking your body as much as possible.
Second step
When Zhang Kaicheng jumps, his hands and feet should be as big as possible. Repeat step 1-2 for 1 min. Take a break for 30 seconds and do the next set of actions. HIIT aerobics action 2:
Step 1
Squat posture, hands on your sides, palms on the ground.
Second step
Jump your feet back a big step, bend your elbows to keep your body close to the ground, but don't touch the ground, just like push-ups.
Third step
Jump forward with your feet back to Step 1.
Step four, then jump into the air. Repeat step 1-4 1 min and rest for 30 seconds.
HIIT aerobics action 3:
Step 1
Lying in a prone position, kneeling on both feet and stepping on the ground.
Second step
Lift your feet and upper body hard in the abdomen, and clench your fists at your sides. Repeat sit-ups 1 min and rest for 30 seconds. Pay attention to closing your chin when doing sit-ups, but don't hold the back of your head with your hands, so as not to bend your neck forward and cause cervical spine injury. HIIT aerobics action 4:
Step 1
Take a chair about knee height, you can't understand it. Step on the chair with your right foot, then step on it with your left foot.
Second step
Leave the chair with your right foot first, and then leave the chair with your left foot. Repeat step 1-2 for a total of 1 min, and rest for 30 seconds.
HIIT aerobics action 5
When standing, first put your feet together and open your hands to your sides. To jump is to spread your feet and clap your hands on your head. Repeat the jump 1 min. If the ability permits, you can take a short break and then repeat 1 to 5 for one round, which is better.