Seven most effective ways for lazy people to lose weight (eating)

1. Cucumber and eggs method

Eat only cucumbers and eggs for each meal instead of 3 meals. Stick to it for 7 days and you will lose weight, but by then you will really miss the taste of Lao Gan Ma. It is a good way to scrape oil.

Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote body metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat, diuresis and prevent constipation. The malanoic acid contained in fresh cucumbers can effectively inhibit the conversion of carbohydrates into fat. Therefore, eating cucumbers regularly is of great benefit to weight loss and preventing coronary heart disease. gt; gt; gt; Weight loss: Eating cucumbers like this is harmful to health

2. Not eating after noon

Don’t eat anything after three o’clock in the afternoon. Of course, you can’t eat too much when you can. Eat, you can lose a few kilograms a week.

Principle: When resting at night, the human body consumes less energy, and excess energy intake is used to turn into fat and accumulate it. The important thing to note with this method is that you must eat a full breakfast and lunch to supplement the nutrients necessary for the day.

Health tip: If you are really hungry, you can drink more water or eat an apple.

3. Skip regular meals

Eat less regular meals every day and make soy milk a part of three meals. It is very beneficial for girls to drink it, but please note that it is sugar-free. It is best to buy a soymilk machine and make it yourself every day, which is convenient and cheap.

Principle: Soy milk mainly extracts soybeans, which are rich in high-quality plant-based protein. In addition to soybean protein, it also contains a large amount of soybean isoflavones (Isoflavone), soybean glycosides (Saponin) and other ingredients. These ingredients can inhibit the absorption of lipids and sugars in the body and exert the effect of burning body fat. Therefore, from the moment you drink soy milk, through various stages of digestion → absorption → fat burning, these effective ingredients are exerting a slimming effect! gt; gt; gt; Four Secret Tips to Lose Weight Easily by Drinking Soy Milk

4. Apple Weight Loss Method

Eat apples for 2 days and then eat normally for 3 days, and repeat this cycle for several days , the effect is good.

Principle:

Obese people almost always have their stomachs dilated due to overeating and cannot control their appetite. The apple weight loss method can shrink the stomach. After losing weight, appetite becomes easier to control, and the sense of taste becomes normal, and you will not like irritating or greasy food.

Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is helpful for beauty and beauty. The advantage of eating apples to lose weight is that you don’t have to go hungry. If you are hungry, just eat apples. Because it is a low-calorie food, no matter how much you eat, it will not consume more calories than you consume in daily life, so you will lose weight naturally. It can also improve dry skin, allergic dermatitis, constipation and other symptoms.

5. Lotus leaf weight loss method

Make lotus leaves, cassia seeds, licorice, and lemon slices into a soup. Use the quantity as appropriate. It will take 2 weeks to see results. You will go in and out of the toilet more often every day. oh.

Principle: China has regarded lotus leaf as a good medicine for weight loss since ancient times. Because the roots, lotus roots and leaves of lotus have simple diuretic and laxative effects.

6. Bitter gourd weight loss method

This is a great trick. You can eat as much as you want, even if you have late-night snacks. As long as you eat 3 bitter melons every day, you can still lose weight in a week. I can lose at least 4 pounds by eating it raw and washed. Although it is a bit difficult, there are also good detoxification things. Only by eating hard can you achieve your goal!

Principle: Bitter melon contains a highly biologically active high-energy lipid-clearing substance, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the intestinal cell pore network, it blocks fat, polysaccharides, etc. The absorption of calories and macromolecules does not affect the absorption of vitamins, minerals and other nutrients.

This special ingredient known as the "fat killer" can reduce the intake of fat and polysaccharides by 40-60%.

gt; gt; gt; Eat bitter melon often and lose weight without dieting

7. Drinking water to lose weight

Eat less, put a bowl of warm water next to you when eating, Eating food after drinking water will also have good effects.

Principle: Drinking a cup of plain water, light honey water or water with added fiber before breakfast in the morning can accelerate gastrointestinal peristalsis, excrete the garbage and metabolites in the body the night before, and reduce the appearance of belly fat. opportunity.

Drink water before meals to reduce appetite: Many people are not considered obese, but they will see a bulging appetite after eating. This is the most standard Babyfat, even if they have not eaten. , this small appetite also needs to be inhaled to cover up.

Drink water in the afternoon to reduce fat: The main manifestation of obesity is fat, which is caused by sitting for a long time and eating high-calorie foods. Afternoon tea is when people feel tired and tired. This is a vulnerable time to consume unnecessary calories due to emotions, and of course the price is fat. You can drink a cup of herbal tea to dispel the desire to eat due to emotions. At the same time, the smell of flowers and plants can also reduce your appetite, which can also be regarded as laying an ambush for a seven-percent full dinner.

First of all, bitter melon must be eaten raw to lose weight, and two to three pieces of it must be eaten raw a day. Because bitter melon contains a large amount of fat-clearing element, this is very well-founded. Friends who want to lose weight should try it! Bitter melon is very bitter, but for our weight loss purpose, let’s give it a try! Good quality and low price! According to the following:

Bitter melon, named because of its bitterness, is also called cold melon. Bitter melon is also a vegetable used to relieve heat in summer. Bitter melon is rich in vitamin B, C, calcium, iron, etc. Li Shizhen said that bitter melon has the effects of "removing evil heat, relieving fatigue, clearing the mind and improving eyesight, replenishing qi and strengthening yang". According to research, it has an obvious hidden blood sugar effect and has certain curative effects on diabetes. It also has certain antiviral and anti-cancer effects.

Bitter melon is warm in nature when eaten cooked and cold in nature when eaten raw. Therefore, those with spleen deficiency and stomach cold should not eat it raw. In addition, pregnant women should eat with caution.

Obesity is like a plague in today’s world, spreading from one country to another and from one person to another. “Special effect” weight loss products are also constantly appearing, but the pace of obesity has never stopped. . But in Hanzhong, our province, some people can't get fat no matter how much they eat. They have slim figures and smooth and tender skin. Why is this? What secrets do they have?

CCTV's "Life and Health" column team once reported on this wonderful sight and revealed the secret: It turns out that they eat 2-3 raw bitter melons every day, which is why they are so slim. During the interview, Miss Lu Di, the director, also tried to take a bite, and soon her face was filled with pain. It seems that although bitter melon is surprisingly effective in losing weight, eating several pieces every day is really unbearable. Of course, there are exceptions. There was an aunt named Sun who ate five bitter melons in front of the camera. She said that she originally weighed 174 pounds and suffered from high blood pressure, diabetes, hyperlipidemia, and arteriosclerosis. She ate one raw piece of bitter melon. After taking bitter gourd, my weight dropped to 96 pounds, and all those diseases were cured.

Bitter melon is bitter, and the bitter taste is difficult to swallow, but did you know? A bitter melon contains 0.4% of the special ingredient for weight loss that is as valuable as gold---high-energy fat-clearing protein. If you eat a few bitter melons a day, you will not gain weight no matter how you eat or sleep.

In 1998, Dr. Carey of the United States extracted a highly biologically active component from bitter melon - high-energy clearing lipin. Experiments have confirmed that taking one milligram of this ingredient every day can prevent about 100 grams of fat absorption and reduce the waist circumference by as much as 2 millimeters... If you take 2-4 millimeters of "High-Energy Clearing Fat" every day, then after 30 days, the most conservative It is estimated that 12-24 kilograms of fat in the food eaten has not been absorbed by the body, while 6-14 kilograms of fat stored in the waist, abdomen, buttocks, thighs, etc. have been broken down for human use.

Weight loss foods: 1. Oatmeal:

It has the effect of lowering cholesterol and blood lipids. Because oats are rich in dietary fiber, this soluble oat fiber is not found in other cereals.

Because this kind of fiber is easily absorbed by the body and has low caloric content, it is not only beneficial to weight loss, but also suitable for the dietary therapy needs of people with heart disease, high blood pressure and diabetes.

2. Corn:

Rich in calcium, phosphorus, magnesium, iron, selenium, vitamins A, B1, B2, B6, E and carotene, etc., and also rich in fiber quality. Regular consumption of corn oil can lower cholesterol and soften blood vessels. Corn has an auxiliary therapeutic effect on cholecystitis, gallstones, jaundice hepatitis and diabetes.

3. Onions and garlic:

Onions contain compounds such as cycloalliin and sulfonine, which help dissolve blood clots. Onions contain almost no fat, can inhibit the increase in cholesterol caused by high-fat diet, and help improve atherosclerosis. Onion extracted from onions can treat cardiovascular sclerosis. Garlic can reduce serum total cholesterol and triolein levels. The secondary metabolite of allicin, methacryl trisulfide, has the effect of preventing the synthesis of thromboplastin A2, so it can prevent thrombosis. Garlic can also treat obesity.

4. Yam:

Its mucus protein can prevent fat deposition in the cardiovascular system, maintain blood vessel elasticity, prevent arteriosclerosis, reduce subcutaneous fat deposition, and avoid obesity. Dopamine in yam has the function of dilating blood vessels and improving blood circulation. In addition, yam can also improve human digestive function and enhance physical fitness. If you have indigestion during the Chinese New Year and festivals, you can boil yam, lotus seeds, and gorgon seeds with a little sugar.

5. Seaweed:

It is known as "sea vegetable". Seaweed is remarkable for its low calories and low fat, and some seaweeds have blood-lipid-lowering effects. Brown algae such as kelp are rich in colloidal fiber and can significantly reduce serum cholesterol. Seaweed also contains many unique active substances, which have anti-hypertensive, lipid-lowering, hypoglycemic, and anti-cancer effects.

6. Tremella fuciformis:

Tremella fuciformis has obvious lipid-lowering and anti-thrombotic effects.

7. Potatoes:

It has strong effects on lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing and fighting cancer. Potatoes are rich in dietary fiber and colloids and other bulk defecation substances, which can be described as "intestinal scavengers".

8. Celery:

Contains more dietary fiber, especially contains blood pressure lowering ingredients, and also has the effects of lowering blood lipids and blood sugar.

9. Red dates:

Eating more can improve the body’s antioxidant capacity and immunity. Red dates are also very effective in lowering blood cholesterol and triolein.

10. Hawthorn:

It can strengthen and regulate the myocardium, increase the amplitude of ventricular and atrial movement and coronary blood flow. It can also lower cholesterol and promote fat metabolism.

11. Chrysanthemum:

It has the function of lowering blood lipids and has a stable antihypertensive effect. Adding a little chrysanthemum to green tea has a good health effect on cardiovascular health.

12. Apple:

The pectin has the effect of lowering cholesterol in the blood. Apples are rich in potassium, which can eliminate excess sodium from the body. For example, eating 3 apples a day is good for maintaining blood pressure and blood lipids.

Shape beautiful legs in daily life

1. When going up the stairs, lift your heels and use your legs to bear the weight. This can eliminate the fat on your inner thighs and buttocks.

2. When sitting on a chair, cover your two calves together, count from one to eight, and then switch legs. Repeat this action without stopping

breathing. This can exercise the calf lines.

3. Sit on a chair while watching TV. Do not bend your knees. Lift one leg, then put it down. Repeat this action 8-10 times and then

Change to the other leg. , you can remove the fat on both sides of the thighs.

4. When walking, speed up the walk and try to take longer steps so that all the muscles in the legs can be exercised. Simply put, it means walking with energy. This way of walking should be developed into a habit in daily life.

Doing it 5 to 6 times can tighten the calves, make the muscles more elastic and the lines more beautiful.

Sitting leg raising method:

In a natural sitting position, place your legs flat at a 90-degree angle, lift your heels as much as possible and hold for ten seconds, then put them down, and repeat the movement

Do this until your calves feel tired. This action can tighten the buttocks and thighs and make the muscles elastic without making the buttocks, thighs and calves thicker.

Sit with straight legs and raise heels:

First sit upright, hold the sides of the chair with both hands, lift your legs and straighten your toes, and tighten your abdominal muscles at the same time , slowly raise your toes and lower them. This action can effectively tighten the calf, thigh, arm and abdominal muscles.

In fact, if you want to lose weight in your calves, you must first check whether your calf muscles are loose or tight. If your muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan starts with loosening the strong calf fat.

Method 1

On weekdays, you can sit on the ground, raise one foot at a right angle, and slap your calf with your fist. You can do this for 5 minutes on each side. Method 2

When you are on holiday, you might as well use bath salts on the market and put them into the bathtub and let your calves soak for a period of time to relax the muscles. After bathing, you should also pat your calves to speed up blood circulation.

Step 2: Strengthen cellulite elimination and tightening exercises

When the calves begin to loosen up (or the calves are naturally loose), the next round of weight loss work is to strengthen cellulite elimination and tightening. As a result, you can do some body shaping exercises every day. Exercise (1)

1. Place the front end of the foot on a raised platform and press the foot down as much as possible. 2. Then raise your calves hard to raise your whole body. Repeat this set of movements rhythmically, do it 20-30 times, and try to stand up and press down as hard as possible. It will be better if you are a little sore. You can hold one hand on a support to maintain balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, put a long towel across the instep, straighten your hands, and stand on your toes. . 2. Press down the towel with both hands and the soles of your feet at the same time, keeping your hands and feet straight. Repeat this set of actions 40 times to tighten your calves and make your lines slimmer. Step 3: Final sprint for leg slimming products

Entering the final stage, of course, we must accelerate the slimming effect. You may wish to buy some leg slimming creams and leg slimming products to help, which can slim down the legs and have a moisturizing effect. Your legs are radiant! Diet method to remove edema

In addition to massage, proper eating habits can also create beautiful legs.

1. Vitamin E helps remove edema. Poor blood circulation can easily lead to edema in the feet. Foods containing vitamin E can help speed up blood circulation and prevent leg muscle relaxation. Foods rich in vitamin E include almonds, peanuts, wheat germ, etc.

2. Vitamin B complex accelerates metabolism. Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat. Eat more foods rich in vitamin B, such as mushrooms, sesame seeds, tofu, peanuts, and spinach. wait.

3. Eat less salt to reduce edema. Regularly eating salty foods can easily cause excess water to accumulate in the body, causing edema, which can easily accumulate in the calves. In addition to reducing salt absorption in your diet, you can also eat more foods containing potassium, as potassium helps eliminate excess salt from the body. Foods containing potassium include tomatoes, bananas, potatoes, celery, etc.

Fourteen foods to make legs thinner and more beautiful

How to eat to make legs more slender and shapely? I believe you will be interested to know! In fact, there are many easily available foods in the whole grains, which contain a lot of nutrients needed for beautiful legs, but they are often left aside because of the partial eclipse of beautiful women. Not only do we want to tell you which nutrients are indispensable for beautiful ladies, but we also go to great lengths to provide you with 14 strictly selected foods for beautiful legs.

These foods are cheap and widely available, and each of them contains nutrients that will keep your legs looking beautiful and plump. Pick up the food basket and get ready to plunder these foods that will make your legs beautiful!

First of all, let us take a look at the "weight loss elements" in the nutrient area

1. Vitamin A

The consequences of lack of vitamin A are sebaceous glands and sweat glands The function becomes weaker, the stratum corneum gradually thickens, and the skin begins to become dry. Think about it, are legs like this beautiful?

2. Vitamin E

Vitamin E can break down the accumulation of fat and cholesterol. It can also promote blood circulation and allow fresh blood to be delivered to the legs furthest from the heart, giving Brand new oxygen and nutrients for cells. If the veins stagnate, the tissue fluid will also stagnate, and the legs will easily become thicker.

3. Potassium

The key to slim legs is not to eat too much salt. Excessive salt intake will make the body want to drink more water, causing water to accumulate in the body, forming edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kilogram of calcium. If you want to have straight legs, you must have no less calcium in your bones. Insufficient calcium intake can affect nerve transmission and intellectual development, and even cause muscle spasms. To reduce leg injuries caused by exercise, don’t forget to add more calcium!

5. Vitamin B complex

The legs are often tired. Vitamin B1 can improve this situation. When lacking, you may even get beriberi. It can convert sugar into energy, so people who like to eat desserts consume a lot of vitamin B1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much fat in their body should supplement more vitamin B2.

6. Cellulose

Everyone knows that cellulose can promote gastrointestinal motility, help digestion, and has excellent effects in treating constipation. However, they do not know that constipation can affect abdominal blood circulation and hinder The flow of lymph fluid prevents the smooth elimination of waste, resulting in plumpness and edema below the waist. In addition, the intestinal bacteria that use fiber as a breeding ground for each other can promote the growth of vitamins B2 and B6, which directly and indirectly help the decomposition of fat. .

Now, it’s the turn of the weight loss pacesetters in the food section:

1. Seaweed

Vitamin A, B1, and B2 are all found in seaweed, as well as It contains minerals and cellulose, which are very beneficial for regulating the balance of body fluids. If you want to have slim legs, you can't let it go.

2. Sesame seeds

Provide vitamins E, B1, and calcium needed by the human body, especially its "linoleic acid" component, which can remove Cholesterol, grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg-building nutrients!

3. Bananas

Bananas are a bit high in calories, but they can actually be eaten as a meal. They contain a lot of potassium. It is very low in fat and sodium and meets the nutritional needs of beautiful legs.

4. Apple

It is an alternative fruit. Its calcium content is much richer than ordinary fruits, which helps metabolize excess salt in the body. "Malic acid" can metabolize heat and prevent lower body obesity.

5. Red beans

The "rock alkali acid" component in it can reduce gastrointestinal motility, promote urination, and eliminate edema caused by heart or kidney disease. There is also fiber, which helps excrete salt, fat and other waste products in the body, and has a 100% effect on beautiful legs.

6. Papaya

If you eat too much meat, fat will easily accumulate in the lower body. The proteolytic enzymes and papain in papaya. Helps break down meat. Reduce the workload of the gastrointestinal tract and slowly turn the fleshy legs into a bony one.

7. Watermelon

The cool watermelon has diuretic elements, which allows salt to be excreted smoothly in the urine. It is also effective against cystitis, heart disease, and kidney disease. In addition, it contains a lot of potassium, so its ability to modify your legs should not be underestimated.

8. Eggs

The vitamin A in eggs gives you smooth and tender skin on your legs. Vitamin B2 can eliminate fat. Other phosphorus, iron, and vitamin B1 can also help remove fat. The meat of the lower body has functions that cannot be ignored.

9. Grapefruit

The unique "citric acid" ingredient makes metabolism smoother, has low calories, and is among the top in potassium content among fruits. Eager to join the ranks of ladies with beautiful legs, taste the sour taste of grapefruit first!

10. Celery

It contains a large amount of colloidal calcium carbonate, which is easily absorbed by the body and supplements the calcium needed for straight legs. Celery is good for the heart and has abundant nutrients. of potassium, which can prevent edema in the lower body.

11. Spinach

Eating more vegetables can make the blood circulation more active, deliver fresh nutrients and oxygen to the legs, and restore the vitality of the legs. If you are afraid of dry skin on your legs and premature wrinkles, please follow Popeye’s example and eat more spinach!

12. Peanuts

Peanuts are known as the "King of Vitamin B2". They are rich in vitamin B2 and have extremely high protein content. In addition to beautifying your legs, they are also responsible for liver disease caused by insufficient protein. healthy food.

13. Kiwi

Kiwi fruit is known to contain a lot of vitamin C. In fact, it is also quite rich in cellulose. The fiber absorbs water and expands, preventing excess fat from making the legs thicker.

14. Tomatoes

It has diuretic and soreness-relieving effects. Beauties who stand for a long time can eat more tomatoes to relieve leg fatigue. It is recommended to eat tomatoes as raw as possible, make them into salads, juices or eat them directly. After cooking, tomatoes will lose a lot of nutrients.

When you perform exercises aimed at losing weight all over your body, all parts of your body, including your thighs, will lose weight. The most effective aerobic exercises for exercising your legs and glutes are walking, biking, cross-country skiing, and stair climbing.

Running is also a good way to burn calories, but it is not the best choice for people with thick and fat thighs. Because these people find running difficult and uncomfortable, they are unwilling to persist. It is much better to use a combination of walking and running. When you don't feel hard, you can increase your running and decrease your walking.

Swimming is also a whole-body aerobic exercise, but swimming does not use the thighs too much. If you want toned thighs in the swimming pool. You can walk in shallow water or wear a life jacket in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained on the road.

In order to lose weight on the thighs, each exercise takes 30 minutes. At least 3-5 times a week. Stick to moderate to moderate intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a smaller amount of exercise. Then gradually strengthen it. You can also flexibly control the intensity and time of exercise. If the exercise intensity is lower and easier to carry out, you can increase the exercise time. In terms of fat consumption, walking for 1 hour and running for 20 minutes have the same effect.

Before executing an exercise program. It is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform and has no adverse reactions. The exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 20%. The best way to exercise yourself is to allow your body to return to normal within 1 hour after the exercise.

To prevent injuries to certain parts of the body during exercise. You can do some preparatory activities first, such as jogging on the spot for a few minutes or doing stretching exercises. The best time to exercise is about 1-2 hours before meals. Such as early morning and afternoon.

Partial exercises for thigh toning

Stretching exercise is the most effective way to tone the thighs: droop your hips, squat with your legs bent and knees, and keep your back straight. - Stretch your legs back until they are parallel to the ground; or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do 3 sets of this on each leg (10 times each) This exercise can also be performed while the body is standing - stand on the legs and keep the body straight. Stretch the other leg to the side and back, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed sideways. Lie flat on your side on the bed or the floor, with one leg close to the floor and the other leg raised upward until the leg forms a 45-degree angle with the body. Then support your upper legs on a table or chair at a 45-degree angle. Then lift your lower leg close to the floor so that it is together with your upper leg. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as before, thus maintaining the balance and symmetry of the thigh.

After you've mastered leg extensions, try doing some "strides" to take a big step forward. Until the back knee is about 15 cm away from the ground, then step forward with the other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the number of times. Like other exercises, you can start slower. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them appear more toned in appearance.

Pay attention to eating reasonably

Experts believe that most people who lose weight on their legs are unsuccessful. Mainly due to relying too much on exercise and not paying attention to diet. These people often significantly restrict caloric intake. But the role of fat in it is not considered. The diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and eat less fat-rich meals, especially fast food.

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1-minute thigh slimming exercise

Thin the entire thigh

Stand at attention with your hands on both sides of your body. Bend your knees and touch your toes with your hands (don't push too hard at this point). The trick is to not flex your back muscles, just your knees. Then gently return to the original position. This action lasts about 3 seconds. When you first start doing it, aim to do it 3 times in 10 seconds. Then speed up after you get used to it.

Thinner inner thighs

Starting from a standing posture, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. While jumping up, switch your left and right feet (note that your back should be straight at this time). While counting one or two, jump up and switch feet. When you first start doing it, aim to do it 10 times in 10 seconds and then speed up after you get used to it.

Slim thigh internal and external measurement

Stand at attention. Straighten your right foot and lift it to the right, and at the same time, straighten your left hand and lift it to the left. At this time, pay attention to the balance of the body. The trick is to push your legs hard. Gently return to the original position. Do the same on the other side. This action lasts about 2 seconds. When you first start doing it, aim to do it 5 times in 10 seconds. Once you get used to it, speed up.