One,

sit-up

1, lie flat with your legs crossed and your hands crossed behind your head, just like doing sit-ups.

2. Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. This posture is like huddled up. Your mind should focus on your lower abdomen. )

3. Return to the original posture and repeat the above steps for 30 times.

Don't underestimate this method. If you don't do it ten times, you will feel small abdominal pain, and if you do it thirty times, you will sweat.

Second,

Ride a bike

1. Lie flat with your legs bent and lifted 45 degrees.

2. Legs alternately extend and contract forward. This posture is like the movement of your feet when riding a bicycle. )

Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.

This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.

Third,

Other movement modes

1. Sit up straight with your feet together and straighten forward. Put your hands behind your head.

2, the body leans back, and at the same time, the legs are straight together. Body form five.

3. Hold the action for 10 second and repeat the above action for 10 times.

In winter, you can stay indoors by yourself, run in situ, lift your legs in situ, respect yourself and jump.

5. Hula hoop, sit-ups and push-ups.

6. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle).

7. If the weather is fine, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim.

Jog for 30 to 50 minutes.

Cycling 1 hour ~75 minutes.

Walk 1 hour ~l half an hour.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.

You can choose any of the above methods to do it.

You try!

Pay attention to diet during exercise:

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

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

3. Eat a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner.

No sweets are allowed for the above three meals, lunch and dinner, and the amount of food for each meal should be controlled in advance to avoid eating too much. Eating more fibrous food is not easy to get hungry, and it is easy to keep the regular and quantitative meals. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight! Don't overeat and sit for half an hour after meals.

4. Be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.

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

6. If you are dieting for a long time, you should pay attention to your health, ensure that you eat balanced food, get enough vitamins, and don't get sick.

If you have any fitness questions, you can ask our coach to answer them.