1, healthy and easy weight loss program
A, face: a week to regain the melon face
Bag face will give people to create the illusion of obesity, MM, if you learn to home thinning face method, you can economic costs to achieve the maximum effect of fiber face. Recently, the emerging Spanish ancient method of massage, with a simple finger pressure on the face with aromatherapy face thinning products, within a week can regain the melon face.
Step1: Improve chin contour
From the right cheek, use your thumb to press downward along the concave position of the ear to the clavicle, and do it for 10 to 20 times, which will help to improve the lymphatic glands and improve the contour of the chin; the left side of the face will do the same.
Step2: Eliminate puffy cheeks
From the sides of the nose with the index finger to do a small circle in the cheekbones below the press to the lips, can eliminate puffy cheeks, the cycle of doing 10 to 20 times, can smooth smile lines.
Tips: Starting from the tip of the chin, press to the backbone of the ear, cycle to do 10-20 times, can control hormone secretion, maintain skin elasticity and prevent muscle relaxation.
Two, waist: two strokes to create a lovely waist
Step1: feet open, inhale the arms to the level, exhale, relax the shoulders, turn the palm down. Keep your eyes flat in front of you.
Step2: Take a deep breath, relax your right waist as you exhale and tilt your upper body horizontally to the right. Be careful not to lean forward, do not arch your back, you should feel the body close to a wall, shoulders open outward as much as possible, plane side bend. Feel the left side of the lower back get stretched. Just reach your comfortable position, don't force yourself to reach the instructor's level at the beginning. After holding for 15 seconds, return to the initial position and repeat the movement in the opposite direction.
Warm tips: 4 sets/day. Don't send your hips during the side waist. If you can, after practicing for a while, try holding your ankles with your hands and try to hold them for 30 seconds before resuming the standing position.
Three, buttocks: practical slimming buttocks small action
Many women will be too big or excessively protruding buttocks, feel annoyed. The ideal shape of the buttocks is to have muscles above the buttocks and no fat below the thighs, forming a beautiful curve, and if the buttocks can be slightly upturned, it is better.
Step1: Lie on your back with your hands bent over your head and your toes straight.
Step2: Exhale through your hips and try to lift one of your feet as high as you can, keeping your foot straight and standing still for 1 second. Return to step 1 and lift the other foot in the same manner. Alternate between left and right for 15-20 times.
Warm tips: do not force twisting hips to lift the foot, because this may cause back pain, but also can not achieve the effect of exercise. When you lift your legs, you should contract your abdominal muscles at the same time.
Four, abdomen: belly dance to lose belly fat
If you want to reduce the belly, belly dance is your best choice. The movements designed by belly dance are mainly shaking, belly undulation, twisting hips and so on, so it has a special effect on the small belly.
Methods: the body in a circular trajectory, the hips from back to front to do circular movement, with the hips to drive the waist and abdomen, the chest should also move together. Try to do it with your maximum amplitude. Exercise the upper and lower abdomen. Do 38 reps.
Warm tips: practice belly dance must pay attention to an hour after the meal can be practiced, and practice the best barefoot, so that the effect of practice will be better.
Fifth, legs: ballet on thin legs
Methods: a leg forward to 90 degrees, the back of the foot straight, and then slowly move to the side of the body, each leg to do 20 times. Insist on doing this action can be both thin legs, but also can be proportioned body shape. This is a ballet dancer often do the action. In addition, there are some thin legs drill suitable for eleven drill. Stand in an upright position with your hands on either side of your body. Bend your knees and touch your toes with both hands. The trick is to bend your knees without flexing your back muscles. Gently return to your original position.
Tip: This exercise takes about 3 seconds, so when you first start, aim for 3 reps in 10 seconds and speed up as you get used to it.
2, slimming weight loss exercise
Before the devil's action, try to pay attention to the arm as a point of force, and do not borrow the power of other parts of the body, so as to achieve the purpose of eliminating arm fat. When you first start doing it, you will find it very difficult because you almost need to use two arms to support the weight of the whole body. But as long as you stick to it, it doesn't take half a month, you will be surprised to find that wavy lines are hard to find at all.
Preparation: Sit on a chair with a backrest, place your hands on either side of your body and hold onto the side of the chair.
Movement 1: Straighten your elbows and slowly move your hips away from the chair.
Movement 2: Bend your elbows but make sure your hips don't touch the chair and hold for about 3 seconds to return to position 1. Repeat about 5 - 10 times.
Skinny point acupressure method
Targeting the stimulation of special parts of the acupoints can accelerate fat consumption and metabolism speed, in order to achieve the purpose of thinning arms. Massage each point alternately with both hands for 5-10 times, with slimming cream or essential oil for better results.
Key points of the arm: arm_ and brachialis
One hand on the waist, in the upper arm of the deltoid muscle in front of the slightly inside is the arm_, brachialis in the armpit and the elbow in the middle of the point of the bone in the inside. Use your right index and middle fingers to press on the left arm_, and your right thumb to strongly press on the left middle of the humerus. Change hands and repeat about 5 times. It can effectively eliminate the old waste in the arm.
Action 1: stand with your feet open and shoulder width, tighten your belly and straighten your hands outward.
Movement 2: fingers spread hard, from the bottom of the whole arm constantly rotating, lifting to shoulder height, and then slowly rotate down. Repeat the exercise about 5 times.
Movement 3: Wrap your thumbs around your hands in fists, bend your elbows and lift your upper arms up to shoulder height. Keeping your elbows perpendicular to your body, take your shoulders as the center point and pan to the left and right, rotating your elbows outward 8 times and then inward 8 times.
Four ways to exercise thin arms
Method 1: Sit in a chair with a backrest, hands take a dictionary or a bottle of water with the right weight and hold it above your head, keep your upper arm still, and do the stretching and flexing action with the small arm to the back of your head. The small arm backward extension is not completely straight, to maintain a certain magnitude of tightness; flexing is not completely slack, small arm and upper arm into 90 °.
Method 2: Back to the chair, hands supported on the chair, body hanging back, elbow joints back, hands and shoulder width or slightly narrower than the shoulder. Tighten your abdomen and keep your feet together. Slowly let the elbow joints bend, the body down, pay attention to the center of gravity in the center of the body, and then slowly restore. Squatting down is inhaling and exhaling on the way up. Don't sink your body too low when squatting, or you'll put more pressure on your shoulders and elbow joints.
Method 3:
1, holding dumbbells or a Bowtie bottle full of water (or sand) in your hands, straighten them from the front and then back, keeping in mind that you have to stay close to your ears to do this.
2, slowly put down in front, repeat this action fifteen times, done when the upper arm will have a sour feeling, that's right, do forty-five times a day, can be done separately.
Method 4:
Extend your right arm, bend your left shoulder blade behind you, press your left hand against your right arm joint, and touch your left shoulder blade, and then extend it, change sides, do this twenty times a day.
If you feel your arms are sore when you first do it, it means you are moving to that part.