瘦身健身Slimming exerciseWord格式.docx

瘦身健身Slimming exerciseWord格式.docx

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Herearesomewaysforyoutomakeareference:

[diet]aspects

Thefattea

Toremovethelowerbodyfat,canyourecommenddrinkingcellulitetea,youcanbuyhawthorn,chrysanthemumboiledsoup,thentheiceintherefrigeratortodrink,thepartyhasthelipid-loweringeffect,butremembertodrinkafterdinner,andoneshouldnotdrinkmorethan250C.C,thedayjustafterlunchandsupperyoucandrink,ifthereisastomachuncomfortablephenomenon,shouldstopeating.

[sitting]aspect

Thecorrectposture:

Whenyousitdowntogetthebestplacedbehindthewaist,waistprotector,gravityupwards,soitwillnotmaketheweightofthepressureinthebuttocksandabdomen,

Makethehipsgrowlarger.

-fivethinbuttockmagic

Stairclimbing:

Climbingstairsissimpleandeconomical,butbecausealmosteveryofficebuildinghaselevators,howcanyouclimbthestairswhenyouareaccustomedtotakingtheelevator?

!

Infact,climbingstairshasmanyadvantages.Itcanburncalories.Besides,ifyouwalkthestairs,youcanusetwostepstostimulateyourthighsandbuttocksmusclesandtightenyourbuttocks.

Pushagainstthewall:

Thelegstogether,bothhandsonthewall,legsstraight,buttocksbeforestretchingout10seconds,thentowardthewallcloseto10seconds,repeat,notonlycanletthesculpturebuttockscurve,butalsotheeffectofabdomen,lowerabdomenwillslowlybecomeflat.

-standingsquat:

It'

sbettertohaveanelasticropeorropeskipping.Ifyoudon'

t,youcandoitemptyhanded.Firstofall,feetopenandshoulderwidth,stepontheelasticrope,handsandthenholdtherope,putontheshoulder,buttockssquatdown,sothatbetweenthethighandcalfabout90degrees,therestoftheactiontomaintain8seconds,andthenstandstraight.Astohowmanytimesyoushoulddoit,pleaseadjustitaccordingtoyourpersonalcircumstances.

Beforeandaftersquatting:

Similarly,stretchropeorropeskippingcanbeused.Footwitharope,thefeetintothefrontsteps,andthensquat,thethighandcalffrontlegsare90degrees.

-one:

Findachair,holdthebackofyourchair,standstraight,andstretchyourbackintheair.Letitdownafterabout2seconds.Repeat10or15times,thenchangeyourfoot.

Hip-ABS

Atordinarytimescanuse15minutesbeforegoingtobedtodobuttocksaerobics,notonlycanstrengthenthebodycirculation,eliminationofhoardingfat,morecanachievetheeffectofsculpture.

（liftingyourhipsandholdingone）

1.,kneelingposture,handsopenandshoulderwidthoftheground

2.leftkneestothechestdirectionstop5seconds,thenslowlyliftup（thesizeofthelegwas90degrees）,andstoppedafter5secondsdown

3.repeat30timesafterthechangeoverof

（liftinghipstwo）

1.lieonyourback,kneesonyourfeet,andyourhandsnaturallyonthesamewidthasyourshoulders

2.abdominalcontraction,hipclampingsuctionliftup,putoutandstoppedafter5seconds

3.repeat30times

（liftinghipsthree）

1.handsoverlap,straightforwardandshoulder（orwall,backcanbe）

2.rightlegstandingstraight,leftfootslightlymovedback,withtoesontheground,quicklyleftfootvacated,lift,stop,5secondslater,putdown

3.repeat30timestochangefoot

（liftinghipsfour）

1.supine,straightenhandsandfeet

2.feettogether,slowlylifted,liftedtothegroundatrightangles,slowlydown

3.stopat30centimetersfromthegroundandstandstillfor1minutes

PS:

thebackmustnotleavetheground,thekneesmustnotbebent,theshouldersandarmsshouldnotbeforced

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2.thinthighs:

Whenyouexerciseforwholebodyweightloss,youcanloseweightinallpartsofyourbody,includingyourthighs.Themosteffectiveaerobicexercisesforthelegsandhipsarewalking,biking,cross-countryskiing,andclimbingstairs.

Runningisalsoagoodwaytoburncalories,butit'

snotthebestchoiceforpeoplewiththickthighs.

Becausethesepeoplewillfinditdifficultanduncomfortabletorun,theydon'

twanttokeepgoing.It'

smuchbettertocombinewalkingwithrunning.Whenyoudonotfeeldifficult,youcanappropriatelyincreaserunningandlesswalking.

Swimmingisalsoasystemicaerobicexercise,butswimmingisn'

ttoomuchforthighs.Ifyouwanttobuildyourthighsinaswimmingpool.Youcanwalkinshallowwaterorwalkindeepwaterinalifejacket.Thenaturalresistanceofthewatercausesastrongworkoutonyourthighs.Theeffectofthisexerciseisnotgainedontheroad.

Inordertomakethighsloseweight,eachexercisetakes30minutes.Atleast3or5timesaweek.Adheretomoderateandmoderateintensityexercises.