After the Spring Festival holiday, he resumed his busy work and study. But did the food you eat during the Spring Festival pile up to become fat? ? Quickly to learn a fast way to lose weight in a week, easy to lose weight after a holiday to lose weight!
Weekly diet recipes
First and second days
Breakfast: half a biscuit sandwich
Morning: Doing a Simple Yoga Slimming Exercise
Lunch: Half bowl of rice porridge, a biscuit
Dinner: Half a half of tomato scrambled egg
Evening: walk for half an hour
The third day
Morning: a glass of salt water, a glass of water, exercise for half an hour
Breakfast: A gimmick
Lunch: A gimmick
Dinner: a bowl of pasta
Evening: Walk for an hour, hula hoops 4000
Fourth day
Morning: a glass of salt water
Breakfast: a biscuit, a fried egg, a piece of ham
Lunch: same as breakfast
Dinner: A bun
3 hours for walking and 45 minutes for yoga
Fifth day
Morning: A glass of honey vinegar
Breakfast: 2 slices of bread, one peach
Lunch: half an egg fried rice
Dinner: a small bowl of rice, a little fish, a little tomato scrambled eggs
After dinner: a glass of honey vinegar
Night: Running + Walking + Fitness 1 hour
One week fast way to lose weight
First, face: regain melon face a week
Bag face will give people the creation of obsessive illusion, MM if you learn to live at home face-lift method, you can achieve the most cost-effective economical fiber effect. Recently, the emerging Spanish ancient massage, with a simple finger press and face-lifted with aromatherapy and thin face products, can regain a melon face within a week.
Step1: Improve the contour of the chin
Starting from the right cheek, press the thumb down along the ear and press it down to the clavicle. Cycle through 10 to 20 times to clear the lymph and improve the contour of the chin. The left side is the same.
Step2: Eliminate cheek swelling
From both sides of the nose with small forefingers on the sides of the cheekbones, it can eliminate cheek swelling and make it 10 to 20 times, which can smooth laughter.
Tips: Starting from the tip of the chin, pressing to the back of the ear, circulating 10-20 times, can control the secretion of hormones, maintain skin elasticity and prevent muscle relaxation.
Second, the waist: two strokes to create a sexy waist
Step1: Open your feet, inhale your arms to the level, exhale, relax your shoulders, flip the palms down. Eyes look straight ahead.
Step2: Take a deep breath. When you exhale, relax your upper right waist and tilt it to the right. Pay attention to the body not to lean forward, do not bow back, should feel the body close to a wall, shoulders open as far as possible, flat side bend. Feel left side to get stretched. To reach your comfortable position, do not force yourself to reach the level of the coach from the beginning. After 15 seconds, restore the initial position and repeat the action in the opposite direction.
Tips: 4 groups/day. Don't give it when you are on the side. If you can, after practicing for a period of time, try holding your ankle with your hands and try to maintain your standing for 30 seconds.
Third, buttocks: four strokes thin hips
Many women feel that their hips are too big or too prominent. The ideal hip shape is that there is muscle above the buttocks, and there is no fat at the bottom to the thigh, forming a beautiful curve, and it is better if the buttocks are slightly tilted.
Step1: prone, hands flexed care head, toes straight.
Step2: Force the buttocks, exhale, try to raise one of the feet, keep your feet straight and stop for 1 second. Go back to Action 1, and lift the other foot in the same procedure. Repeat 15-20 times in succession.
Tips: Do not barely twist the buttocks, because it may cause back pain, it can not achieve the effect of exercise. When you lift your legs, you should also contract the abdominal muscles.
Fourth, abdomen: Belly dance to lose the small belly
If you want to lose belly, belly dancing is your best choice. The movements designed by the belly dance are mainly shakes, belly undulations, twists, etc., and therefore have a special effect on the small belly.
Method: The body uses a circular trajectory, the hips make a circular motion from the back to the front, and the ankles are used to drive the waist and abdomen, and the chest must also move together. Try to do it with your own best effort. Exercise upper and lower abdomen. Do it 38 times.
Tips: Practice belly dancing must pay attention to one hour after the meal can be practiced, and the best practice barefoot, so that the practice will be better.
V. Leg: Jumping and dancing ballet on the stovepipe
Method: One leg is advanced to 90 degrees, the back of the foot is stretched, and then slowly moved to the side of the body, 20 times per leg. Adhere to this action can be stovepipe, but also symmetry. This is a ballerina's usual action. In addition, there are some stovepipe exercises for eleven exercises. Standing in a standing position with both hands on both sides of the body. Bend your knees and touch your toes with both hands. The trick is to bend your knees without bending your back muscles. Then gently return to the original position.
Reminder: This action is about 3 seconds. When you first started doing it, aim to do 3 times in 10 seconds, and then get used to speeding up.
One week to lose weight
Goal is high but not high
Dr. Brian Shager, former dean of the American Sports Academy, said that if your goal is short-term, concrete and realistic, such as "I'm going to walk 20 minutes a day," instead of "I need to work harder," It's easier to stick with it.
If you can easily reach the goal, you should set a higher goal and approve it every 4-6 weeks to ensure that you have not deviated from the correct direction.
Finding a suitable partner
Going with your friends for fitness can help you to better exercise your fitness program. But this does not mean that any friend can do this.
People with fitness plans and beginners will get better fitness results than beginners, and they can support each other, encourage each other, and benefit from group sense of responsibility.
Write down your progress
The study found that people who stick to diet or record fitness logs are more likely to lose weight.
In addition, in one study, people who recorded in detail would lose twice as much weight as those who did not remember in detail. Take note of the form of exercise, exercise time, intensity, distance, calories burned and exercise location, as well as your mental state, physical fitness level, previous night's sleep, and diet.
"Mini" Fitness Exercise
If you have too little time, you can only take 10-15 minutes to exercise every day to keep your body and mind in a good state (endurance training or strength exercises can be done).
Although doing a mini exercise once a day will help strengthen your fitness habits, but if you have time to do 3 times a day, it will also help to lose excess weight.
Learn to reward yourself
The senior personal trainer said that in our study, a woman decided that if she could stay fit for a year, she would go hiking in Ireland and eventually she would become. Another bodybuilder bought himself a pair of new shoes after insisting on fitness for two months, and bought a new one after six months.
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