1, before going to bed to lose weight exercise
The first group of action: breathing exercise
The action essentials: deep breathing, arms up and down movement should be carried out with the rhythm of the breath in the static disk sitting, into the state of oblivion.
1. Preparation: legs coiled up, back straight, hands on the knees.
2. Inhale: Inhale as the arms move upward from behind the waist from both sides, the arms should be raised above the head, while the head is tilted up with the arms.
3. Exhale: when you exhale, your arms fall behind your waist.
4. Stillness: Be still, relax, close your eyes, keep your back straight and place your hands on your knees. Breathe evenly and sit for 30 seconds.
Second set of movements: leg lifts
The main point of the movement: when lifting the leg, try to bring the leg as close as possible to the body.
1. Sit on the bed with your legs crossed, pick up your left leg with both hands and slowly lift your left leg to the highest point, then lower it back down to your right leg and repeat with your right leg.
2. Sit with your legs crossed, arms bent outward, middle fingers of both hands opposite each other, slowly bend your body forward, try to get close to your hands with your jaw, then get up and sit up straight.
The third set of movements: waist movement
The main points: the upper part of the body and the head to the left side of the lower back rotation, the front chest should be as close as possible to the legs.
1. Sit on the bed, legs straight ahead, arms parallel to support the back of the hips, shake the legs to relax, the left leg is bent across the right leg, the left arm is raised on the left leg knee, while the body turns backward, looking forward. Retract the movement and repeat once on the right side.
2. Sit on the bed with your legs crossed, left arm in front, right arm at the back and left arm behind the waist, right arm holding the left knee. After retrieving the movement, repeat once on the right side.
The fourth set of movements: neck movement
The main points of the action: when the left arm forcefully pulls the head slowly to the left side, the head should not be forceful, but to relax, mainly with the power of the left arm to pull the head to stretch the neck.
1. Sit on the bed with your legs crossed, shoulders down, arms spread out to the sides, left arm across the top of your head, left palm against the right ear near the right ear, take back the action and repeat once on the right side.
2. Shake your head left and right for a week, raise your arms, put your hands behind your head, cross your fingers and hold your head, and press forward so that your jaw is pressed against your chest.
2, thin waist and abdomen daily small exercise
You know how much time you have wasted in 1 day 24 hours? In fact, even just when you brush your teeth, look at the phone or eat, you can use simple small movements to slim down, and each action just spend 30 seconds. Of course, if with a reasonable diet, slimming effect will be even better!
In this colorful season can not wait to put the bottom of the box skirt all find out. But the delicate curve is gone, the lower half of the body a whole circle of fat! Looking at their own radish legs and small belly, oops, what should I do?
Muscles are as prone to laziness as we are, and the fast-paced convenience of life is the catalyst for laziness. Insufficient exercise is a major trigger for lower body fat. Therefore, if you can use some small movements in daily life to stimulate the "lazy" lower body muscles, adhere to a period of time, you can improve the quality of body, help easy to puffy or fat accumulation of the lower half of the body easy to "load"!
Just 30 seconds of exercise anytime, anywhere!
Do you know how much time you waste in 24 hours a day? In fact, even just when brushing your teeth, looking at your cell phone or eating, you can use simple small movements to slim down, and it only takes 30 seconds for each movement. Of course, if with a reasonable diet, slimming effect will be even better!
When you get up in the morning and open your eyes, your belly first exerts itself!
Immediately after waking up, stretch the whole body, stretching the body along the navel in the direction of the spine. This can stretch the muscles of the whole body, quickly drive away the "get up breath", so that the whole day feel very relaxed body.
Brush your teeth and twist your waist to stimulate the side of the abdomen
Spread your feet apart to a shoulder-width width, and then twist your waist while lifting your left foot, and try to get your right elbow to touch your left knee. Repeatedly alternating this action can exercise the muscles of the side abdominal and eliminate the flab around the waist.
Don't slack off at breakfast, either, and keep your abs hard
Don't slack off during your meal, either. Instead of sitting casually in a chair, keep some tension in your body. Keep your legs together, your back straight, and swallow with a tucking motion.
Wearing stockings with your legs up
Sit on a chair and put on stockings with your legs up in the air, working on your belly as you try to maintain your balance. If you're struggling to get your stockings on at first, practice holding your legs in your hands to help lift them up.
Tip: Before you put on your stockings or pants, put on some fat-burning body lotion so you can work with the day's small movements to break up your lower body more effectively.
Make every step firmer on the way to work
Try tensing your thighs and buttocks as your back foot leaves the ground while walking. Doing so can consciously exercise the muscles of the lower body, but of course to avoid muscle soreness, it is recommended to relax after 10-20 steps.
When you're working, sneak up on your feet
Sit down at your desk and let your waist hang out, shoulder blades as high as they can against the back of your chair, and hands flat on your keyboard. Maintain this position repeatedly raise your legs vertically, keeping your center of gravity firmly in your waist, this small action can help tighten your belly.
Playing on the cell phone, consciously keep upright
Whether it is brushing microblogging, reading e-books, or sending text messages, on the road we will always have a long time will be on the phone, this time will inevitably be lax contraction of the shoulders. In fact, if this time you consciously chest, tighten the belly, you can exercise to the lower body muscles, and this will also make your standing posture looks more beautiful.
When you're out and about, take big strides to lift your hip line
If you're going out in the afternoon, then you can work on your lower body on the way by speeding up your stride and increasing your stride length. The increased stride will work the muscles in your inner thighs and lower back and will also lift your buttocks. If you don't always have the opportunity to go out at work, you can also use the time you spend going to the conference room or restroom to exercise.
Standing in a crowded car when you get home from work
Don't hang your head on the subway or bus*** where there are no empty seats, you can stand in the car and keep tightening and expanding your abs as the transportation shakes. This not only exercises your lower body, but also helps you exercise your stomach and intestines.
Watch TV also let the inner thighs force
When watching TV, you may wish to keep your legs together, and then put the palms of your hands on your legs, and push your legs outward with force, while your thighs resist such a push with force, and this small action can play a role in slimming the effect of the legs.
Use water pressure to stimulate the lower body when bathing
When bathing, you can focus on using the lotus head to rinse the belly and the lower body, by elevating the temperature of the muscle surface and the water pressure to burn excess fat. Of course, it works even better if you do it while you're soaking.
Tip: Use a body lotion with moisturizing and firming effects immediately after drying your body, so you can beautify your lower body line while keeping your body skin elastic.
Remember to stretch your legs before you go to bed
After a hard day's work, you can finally go to bed. However, it is recommended that you lie flat on your back and then put your feet together, then raise your legs and try your best to maintain them. Repeat this 10 times and you'll be able to work your thighs and belly.
Tip: Have you ever tried sleeping in leggings? It can speed up the circulation and metabolism of your lower body while you sleep, which not only helps to tighten the lines of your lower body, but also makes your legs feel relaxed when you wake up!