1, Healthy and Easy Weight Loss Plan
First, the face: regain the melon face in a week.
Covering the face will give people the illusion of obesity. If MM learns the method of thin face at home, they can achieve the maximum fiber face effect at economic cost. Recently, the emerging Spanish ancient massage, with simple finger pressing and face-lifting products, can regain the oval face within a week.
Step 1: improve chin contour
Starting from the right cheek, press the thumb down the concave position of the ear to the clavicle position, and do10 ~ 20 times in a cycle, which can unblock the lymph glands and improve the outline of the chin; The left side is the same.
Step2: Eliminate cheek edema
From both sides of the nose, press the index finger in a small circle under the cheekbones to the lips, which can eliminate cheek edema and circulate10 ~ 20 times, which can smooth the laugh lines.
Tips: Start from the tip of chin, press to the bone behind the ear, and do 10-20 times circularly, which can control hormone secretion, maintain skin elasticity and prevent muscle relaxation.
Second, the waist: two strokes to create a cute little waist
Step 1: Open your feet, inhale and lift your arms to the level, exhale, relax your shoulders, and turn your palms down. Eyes straight ahead.
Step2: Take a deep breath and relax your right waist and tilt your upper body horizontally to the right when exhaling. Be careful not to lean forward or hunch your back. You should feel your body close to a wall, open your shoulders as far as possible, and bend your plane sideways. Feel the left waist stretch. Just get to your comfortable position, don't force yourself to reach the level of coaching from the beginning. After holding 15 seconds, restore the initial posture and repeat the action in the opposite direction.
Tips: 4 groups/day. Don't send your hips when you are on your side. If possible, after practicing for a period of time, you can try to hold your ankle with your hands and try to keep it for 30 seconds before resuming your standing posture.
Third, the buttocks: practical thin buttocks.
Many women feel annoyed that their hips are too big or too protruding. The ideal hip shape is that there are muscles above the hip, but there is no fat from the bottom to the thigh, forming a beautiful curve, and it is better if the hip can stand up slightly.
Step 1: Lie on your stomach, with your hands flexed to support your head and your toes straight.
Step2: Push your hips hard, while exhaling, try to raise one of your feet. Keep your feet straight and stand still for 1 second. Return to the action 1 and lift the other foot according to the same steps. Do it alternately left and right 15-20 times.
Tips: Don't twist your hips and lift your feet, because it may cause low back pain and can't achieve sports effect. Abdominal muscles should be contracted at the same time when lifting legs.
Fourth, the abdomen: belly dance to lose a small belly
If you want to lose weight, belly dancing is your best choice. The movements designed by belly dance are mainly shaking, belly ups and downs, hip twisting, etc., so it has a special effect on small belly.
Methods: The body moves in a circular trajectory, the hips move in a circular motion from back to front, the waist and abdomen are driven by the crotch, and the chest should also move together. Try to do it to your greatest extent. Exercise the upper and lower abdomen. Do it 38 times
Tips: When practicing belly dancing, you must pay attention to one hour after meals, and it is best to practice barefoot, so the practice effect will be better.
V. Legs: Skinny legs when dancing ballet.
Methods: Lift one leg forward to 90 degrees, straighten the instep, and then slowly move to the side of the body, doing each leg for 20 times. Insisting on doing this action can not only thin legs, but also be symmetrical. This is an action that a ballet dancer often does. In addition, there are some stovepipe exercises suitable for eleventh practice. Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands. The trick is to bend your knees instead of your back muscles. Then gently return to the original position.
Tips: This action takes about 3 seconds. At the beginning, aim at 10 second for 3 times, and then speed up after getting used to it.
2, slimming exercise
Before the devil moves, try to take the arm as the force point, and don't borrow the strength of other parts of the body, so as to achieve the purpose of eliminating the fat on the arm. At first, it will be very difficult, because almost two arms are needed to support the weight of the whole body. But as long as you stick to it, you will be pleasantly surprised to find that the wavy line is hard to find.
Warm-up: Sit in a chair with a backrest, put your hands at your sides and hold them beside the chair.
Action 1: straighten your elbows and slowly leave your hips out of the chair.
Action 2: Bend your elbow but make sure your hips don't touch the chair, and keep it back to the posture of 1 for about 3 seconds. Repeat about 5-10 times.
Finger pressing at thin points
Stimulating acupuncture points at special parts can accelerate fat consumption and metabolism, so as to achieve the goal of slimming arms. Massage each acupoint with two hands alternately for 5- 10 times, and the effect is better with slimming cream or essential oil.
Key acupoints of arm: arm _ and middle humerus.
One hand rested on her hips, slightly inside the front end of the upper arm deltoid muscle is the arm _, and the middle of the humerus is inside the bone at the middle point between the armpit and the elbow. Press the left arm with the index finger and middle finger of the right hand, and press the left arm with the thumb of the right hand. Change your hand and repeat for about 5 times. Can effectively eliminate the old waste in the arm.
Action 1: Stand with your feet shoulder width apart, tighten your lower abdomen, and straighten your hands outward.
Action 2: Open your fingers forcibly, and turn the whole arm continuously from the bottom. After lifting to shoulder height, turn it down slowly. Repeat the exercise for about 5 times.
Action 3: wrap your thumb with your fists, bend your elbows and hold them high, and raise your arms to shoulder height. Keep your elbow perpendicular to your body, move it left and right with your shoulder as the center point, turn your elbow outward 8 times, and then turn it inward 8 times.
Four methods of exercising thin arms
Method 1: Sit in a chair with a backrest, hold a dictionary or a bottle of water of appropriate weight above your head with both hands, keep the upper arm still, and bend the forearm to the back of your head. When the forearm is extended backward, it is not completely straight and maintains a certain degree of tension; It is not completely relaxed when bending, and the forearm and the upper arm are at 90 degrees.
Method 2: Back to the chair, hands supported on the chair, body suspended, elbow backward, hands shoulder width or slightly narrower than the shoulders. Tighten your abdomen and put your feet together. Slowly bend the elbow, lean down, pay attention to the center of the body, and then slowly restore. Squat is to inhale, and exhale when you get up. Don't sink too low when squatting, otherwise it will cause greater pressure on the shoulders and elbows.
Method 3:
1, hold a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to stick to your ear to do this action.
2. Put it down slowly and repeat this action for fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day and do it separately.
Method 4:
Raise your right arm, bend your left scapula behind you, press the joint of your right arm with your left hand and touch the left scapula, then raise your right arm and switch sides from left to right. Do this for 20 times a day.
If you feel sore at first, it means that you have moved to that part.