How to Increase Metabolism

(1)

No matter how you eat it, how can you be lazy and exercise, skinny jeans still fit so well! Is this possible? Possible! In fact, if you cannot do this, your body's metabolism will not be "opened up and running ". Metabolism is a small train in our body that consumes calories. If we can increase its speed, fat burning can also increase its speed.

1. "hug" Green Tea

Green tea not only protects against cancer, but also accelerates metabolism. The results show that the metabolism of people who drink green tea three times a day or take 3 green tea extracts is 4% faster than that of those who do not drink green tea. That is to say, burn 60 calories a day and lose 6 lbs of fat a year! This is probably because green tea contains this acid, which increases the amount of adrenaline in the body and increases the metabolism rate. Safe drinking tea diet

2. Stick to Strength exercises

Strength exercises are the most important way to burn fat quickly. Sports Physiology experts believe that the calories from burning fat from one pound of muscle are nine times the calories from burning the same amount of fat. Strength exercises can effectively increase the metabolism speed when the body is still, even if you sit still, you can burn more fat. In addition, after you finish the power exercises, your body will experience a metabolism peak: the inner cycle runs fast and will last for two hours. If you do not have the power to practice, you can do the following: squat, raise your legs, jump, push-ups, bring yourself up, or step on a hiking machine. These sports do not require too much time. For each of the 10 groups, you will surely feel that the input time is very worthwhile.

3. Eat more bananas

Bananas are rich in potassium. potassium can accelerate metabolism by regulating the balance of water in the body. If your body is short of water, your metabolism will decrease and your fat burning will decrease. Make sure that you take 2000 mg of potassium each day, and a banana contains 450 mg. A cup of milk contains 370 mg, and an orange contains 250 mg. My banana diet recipes

4. Iron is essential

You can't just exercise your equipment, but also eat more iron-containing things. Nutritionists at the New York University Medical Center explained: "If the body contains insufficient iron, the body cells will not be able to get enough oxygen to reduce metabolism ." We can also take some compound vitamins, most of which contain about 18 mg of iron (recommended daily meals for adults), or insist on eating iron-rich things, for example, lean meat, chicken, iron-rich cereals, beans, and nuts. If you are still tired and have poor energy, go to the hospital to check the blood to see if there is anemia, and then decide what to do.

5. Water, cup after cup

The latest German study found that when drinking 17 ounces (about two cups) of water within a certain period of time, the body's metabolism will increase by 30%. According to the results of this study, drinking 1.5 liters of water a day can burn up to 17400 calories each year and lose 5 lbs of body weight.

6. Pay attention to thyroid

The thyroid gland controls the metabolism of the human body. If there is a problem with the thyroid gland, the primary cause is that the weight of the body cannot be reduced. Is there any problem in this regard? After a blood test with the help of a doctor, we can see the truth. If a problem is detected, you will be treated with insulin supplements and may be treated for life. The supplemental insulin can restore your metabolism to a normal level, which makes it easier to reduce the weight of your body.

7. Breakfast is a good habit

Research shows that eating breakfast is an important factor for success. According to a study published by the Obesity Study, 80% of people who are able to properly control their bodies have the habit of eating breakfast. Persistent slimming and healthy food splitting

8. Dairy products cannot be replaced

According to a publication on Obesity Research, eating/drinking 3 to 3 times a day ~ Women who have 4 times of skim cheese or low-fat yogurt can burn 70% more fat than women who have less consumption of dairy products. Calcium is like a valve that enables faster fat burning channels. However, calcium tablets and other calcium-fortified nutrition agents cannot produce the effects of dairy products. Research shows that the best way is to consume dairy products every day, rather than other foods with calcium added. 1200 mg per day, divided into three times.

9. And alcohol saygoodbye

If you don't want to hoard fat in your buttocks, thighs, and lower abdomen after eating your favorite food, you 'd better wash off the alcohol in your food with water. Because alcohol can inhibit the nerve hub and reduce the body's metabolism level. A British study found that obfuscation of alcohol and high fat foods would generate high calories. After eating such food, most of the fat cannot be burned in real time. As a result, more and more meat is produced, and more people are getting fat. Think about the German beer belly.

10. Exercise: Multiple replies for a short time

When you are resting in a work room, you must exercise at a certain level. It is definitely a good way to stimulate metabolism. It can provide new impetus to the internal circulation again and again. The study found that intensive inter-work exercises, such as aerobic exercises, burn more fat than regular inter-work breaks. How can this problem be solved? For example, if you take a 10-minute break, you need to take a 5-minute break and then sprint for 30 seconds. Otherwise, step on the bicycle for 5 minutes and bend over for 1 minute. If you only have 10 minutes to rest, you can walk for 3 minutes and walk for 30 seconds.

11. Good cross-movement performance

Is your exercise the same as a regular exercise every day-walking in the morning, taking a walk at noon, and trotting in the evening? In fact, there is no need for such "loyalty ". Scientifically speaking, the more an exercise suffers, the more it adapts to, and the less fat it burns. If you want to burn more fat, it is good to select a few projects for cross exercises. For example, if you used to walk for a long time, you can switch to riding a bicycle now. Because some muscles are not frequently used, when we do some new exercises, we will feel more difficult. At this time, the body's metabolism starts to increase, the oxygen is also more comprehensive to send to the various organs of the body, while the heat is burning up, you see the slimming effect is more obvious. Some basic knowledge about slimming

12. Eat fish more and be healthy

We must understand an important principle: people who often eat fish have lower levels of liptin (a hormone) in their bodies, the high level of liptin is related to slow metabolism and obesity. Therefore, each week eats 3 ~ Four times of catfish, tuna and other fish can significantly increase the metabolism speed.

13. Drop peanut butter every day

Do you think it is easy to gain weight if you suffer from peanut butter? Is that true? In fact, the content of magnesium in peanut butter is rich, and magnesium is a mineral that can effectively accelerate metabolism-can provide enough power for human cells. Every day, the human body needs to get 320 mg of magnesium, and eat a whole wheat sandwich (containing 100 mg of magnesium) or 100 grams of spinach (containing 80 mg of magnesium) coated with peanut butter ), the magnesium needed in a day is ready.

14. Decompression and lower abdomen

Many studies have proved that stress is closely related to abdominal fat accumulation. When you feel stressed, a series of hormones, such as cortisol, start to stimulate your eating requirements. At the same time, it also reduces the body's metabolism and promotes fat accumulation to the abdomen, you are like a balloon that is blown up, and you become a 'underput '." So what do fat girls do? Do what you like and can effectively relieve your stress, listen to soothing music, or practice yoga every day.

15. Exercise after menstruation

A new study by the University of Adelaide in Australia shows that exercise in the last few days of the menstrual cycle has been more effective than losing more fat. In the past few days, female hormones progesterone will initiate a fat Conversion System: Converting fat into heat to supplement the energy loss caused by physiological cycles. If you do a proper amount of exercise, you can convert more fat into the energy required for exercise. Women burn up 30% more fat than usual in about two weeks two days before the next ovulation period. Four key factors for losing weight 30 days after childbirth

16. Replacing starch with miscellaneous Grains

You can't have no exquisite staple food, can you? However, you should think about it: Fine carbohydrate, such as breads, yam eggs, and rice or millet rice, can stimulate insulin excretion, thus reducing the body's metabolism level. You should control your Dietary Starch intake and focus on fruits, vegetables, and coarse grains. When buying whole wheat bread, you 'd better first check whether the list of nutrients shows "whole wheat, oatmeal, or wheat?

17. Eat less and eat more

Eating less and eating more meals is a great way to avoid slow metabolism.

If you eat something from time to time, your body will adjust slowly to adapt to your habits, so that your metabolism will never slow down. Divide a day's diet into 5 small meals, each of which has a heat limit of 200 ~ 500 calories, which is better than eating 3 meals a day and eating each meal.

18. Protein supplementation

If each meal can take some protein, the metabolism will speed up. However, please note that the protein level is controlled to 20% of the total amount of each meal ~ The level of 35% is suitable for comparison. Because excessive protein will cause the burden on the spleen is too heavy, but cause fat accumulation.

19. Ensure adequate sleep

Adequate sleep is helpful for maintaining a good position. Hormone excretion disorders caused by elevated thyroid levels and stress caused by insufficient sleep will slow down metabolism. When you are tired, the energy used in your body to cope with normal physical functions has turned on a red light. That is to say, the heat used to burn fat is insufficient. Therefore, the solution to ensure normal metabolism is to ensure 6 ~ 8 hours of sleep. How to walk to become thinner

20. Cut the "cake" of the Movement"

Try to divide the exercise that can be completed for a long time into two times, each of which is 20 minutes. In this way, every time you finish 20 minutes of exercise ~ Within two hours, there will be a peak of metabolism. This method can burn more fat than completing all the exercises at one time. The natural magazine once said that even a small amount of activity can make the inner loop the train from the ground up. Even if you circle your house for five minutes every hour, you can burn 200 more times a day ~ 300 calories.

21. Walking by phone

Some people who are always in motion, for example, suddenly raise their legs and put them down, all of a sudden stretch, and then take two steps again, such people consume more heat than some people who are still sitting. Researchers at the Mayo Medical Center in Ireland asked the experimenters to consume 1000 more calories each day for eight weeks, and they found that only those who are often not physically fat

(2)

How to Improve metabolism Confucian doctors should improve blood gas

Some people keep on diet, but they cannot lose weight. What's worse, these people's bodies are heavier. The problem may come from their metabolism-the "speed" of their own metabolism, which determines the proportion of calories consumed by people. If the metabolism is fast, the human heat consumption is also fast; if the metabolism is slow, the vital part of the heat absorbed will be stored as fat in the body. So what measures can be taken to accelerate the metabolism?

1. Reduce the fat in the diet. People's fatness is not only determined by the amount of calories consumed. The key is the source of calories. Two kinds of food heat is not different, one is fat rich, and the other is mainly composed of protein and carbohydrate. The former is more obese. The main reason is that fat slows down metabolism. Studies have demonstrated that if a human body changes the 418.4 focal heat-containing carbohydrate into body fat, it will consume 96.2 focal heat; to change the amount of fat containing the same amount of calories to body fat, you only need to consume 12.5 focal heat. Therefore, foods rich in protein, carbohydrate content than high fat content of food can accelerate the body's metabolism.

2. Select the correct carbohydrate. Not all carbohydrate complexes consume more calories than fat, such as sugar, honey, cookies, and other simple sugar products, which may become the crushed for weight loss; polysaccharide food is the best choice, such as vegetables, fruits, pure cereals and cereals are polysaccharide foods.

Every person who loses weight can hear a sentence: to increase your metabolic rate and decrease your metabolic rate, a fat-prone and slim constitution will be formed. Even if there are few items to eat, they will not lose weight.

So what is metabolic rate?

It is not a simple task for the human body to live in the world. To maintain heartbeat, blood pressure, circulation, breathing, and body temperature, every cell in the body must be nourished. To do these things, we need to consume energy. Even if you're lying in bed, you need energy. This basic energy consumption is called basic metabolism. The basal metabolism consumes a few times of energy every day or every hour, which is expressed by basal metabolic rate.

The basal metabolic rate is high, which means the body consumes more energy during quiet. For normal adults, this number should be basically stable, but gradually decline with age.

On the basis of basal metabolic rate, people need to work, live, exercise, digestion and absorption, which will increase consumption. The total energy consumption in a day is the basic metabolic rate and the energy consumption in daily life.

However, the basal metabolic rate and the energy consumption of the body for various activities may also be affected by many factors. Girls who lose weight should understand the following rules:

1. Exercise

Exercise has the greatest impact on energy consumption. During intense exercise, the metabolic rate can be up to 20 times that of resting. Even after the movement stops, the energy consumption continues to maintain a high level for a period of time.

In general, the larger the muscle proportion, the higher the metabolic rate per unit of body weight. The higher the fat ratio, the lower the metabolic rate per unit of body weight. People who exercise regularly have full muscles, which consumes more energy than those who do not. People who exercise regularly are not afraid of the cold. When doing anything, they will naturally consume more energy and reduce the possibility of blessing.

2. Age

The metabolic rate of newborns is about twice that of the elderly. After the age of 25, the basal metabolic rate will gradually decline. That is to say, if the body consumes less, there will be excessive energy even if you do not eat much. Therefore, people who are older are easy to be lucky.

3. Work

Often doing work consumes less energy, while walking and loading will increase consumption. Then, if the human body is more labor-intensive, the metabolic rate of the body will be correspondingly higher.

4. Different foods

Starch and sugar do not effectively increase the metabolic rate of the body. Eat these foods, only 4% of the energy will generate heat consumption in vain; fat food is not much better, about 4% production heat dissipation; protein is different, after eating it, it will make the body warm and increase the heat production by 30%. Therefore, the protein is not easy to make people fat (but pay attention to, protein food each has a lot of fat, but fat is easy to make people fat! And eat protein suffering from too much will be poisoned ).

5. Thyroid Hormones: if the body's thyroid performance is low, the metabolic rate can be up to 50% lower than normal. On the contrary, the consumption of hyperthyroidism is too high, but the appetite is not fat.

6. Male hormones:

Hormones increase the metabolic rate by 10-15%, so men are not fat when they are young. As the age increases, hormones are reduced, making them easy to develop. -- It can be seen that it is good for young boys to be slightly thin. Fat indicates a low level of androgenism and a high level of estrogen.

7. Growth Hormone

Increase the metabolic rate by 15-20%. During the growth period, teenagers suffer from high levels of food and will not be blessed because of Growth Hormone and special consumption of physical growth.

8. Fever

It will increase the energy consumption by about 10%.

9. Climate

The metabolic rate of tropical residents is 10-20% lower than that of tropical residents. In winter, clothing is required to maintain the temperature, so it consumes a lot.

10. Sleep

The metabolic rate decreases by 10-15% during sleep. Therefore, it is easy to get fat when you stay in bed. It is enough to sleep 7-8 hours a day.

11. Nutrition

When malnutrition occurs, the metabolic rate is reduced by 20-30%! Malnutrition people become groose, tired and sleepy. How can they efficiently consume energy to differentiate fat? Therefore, do not go to hunger strike to lose weight. When you are on a diet, you should also try to maintain a balance of nutrition. Otherwise, the weight of your body will be hard and you will wait for the free rebound.

12 diseases

========================================================== ==========

Through research on twins, we found that our metabolism level is simply born. People who eat the same thing and consume the same amount of calories can consume more and more calories faster, while "naturally fat people" have a low level of metabolism, the utilization and energy consumption speed is slow. The excess heat is stored by the body and converted into fat. To lose weight, on the one hand, we need to work hard to increase the activity volume to consume more basic metabolic calories, and on the other hand, we still suffer from "eat less food" to reduce the amount of calories consumed.

Why did "skinny people" who were before the age of 30 become "fat people" after the age of 30 "?

Our metabolic rate slows down as we get older, with an average reduction of about 2% every 10 years. If you are 30 years old and 20 years old suffer from the same amount of food and refuse to increase the amount of activity, you will naturally be blessed.

Why is it faster to eat less and get fatter?

The human body is a very smart energy bank. If you suffer from excessive absorption, it will be stored (converted to fat); If you absorb less, it will reduce consumption (reducing basal metabolic rate ), it may also reduce the "expenditure" on organ maintenance and immunity ". Once the calories are restored to the diet, the "reduced" basal metabolic rate will not be able to recover to the original level, but will result in heat accumulation, and more fat appear. The more fat you accumulate, the higher the initial step of the Next weight loss.

Does the metabolism change from morning to night?

The highest level of metabolism in the morning and the lowest level in the night. Therefore, when you lose weight, you need to consider the effective distribution of calories, the amount of food with the speed of metabolism, the simplest way is to eat breakfast, eat less dinner.

Can increasing metabolism really help reduce the workload?

According to research, the more fat-free muscles you have (including thin muscles, bones, and organs), the faster your basal metabolism rate is. It consumes more calories, although it can lose weight.

What are the best ways to improve metabolism? Weight exercises are the most effective way to establish and survive thin muscles. Each pound of muscle can increase the metabolic rate by 15 calories per day. The second place is cardiopulmonary exercise. Depending on the intensity, cardiopulmonary exercise can increase metabolism by 20% to 30% and continue until 12 hours after exercise preparation. Each time the amount of exercise increases by a certain level, the body will increase the metabolic rate by 10%.

Do you want to take any medicine to increase metabolism?

It is best not. If you want to speed up your metabolism, you 'd better go to the fitness center.

Can I "eat fast" metabolism?

Although food has little effect on improving metabolism, it should also be used. For example, eating chilies and drinking ginger soup can make the body fever and help consume heat. Insufficient protein will decrease the metabolism rate, and vitamin B can promote metabolism.

 

(3)

1. aerobic exercise is the fastest way to improve metabolism.

Increasing exercise quality and quantity is simply the most direct and fast way to accelerate metabolism, and at least three times a week, 30 minutes each time, and more than 130 heartbeat times per minute after exercise can be helpful to health.

Don't underestimate the amount of exercise in just 30 minutes. In addition to helping consume heat and reduce the weight of the body, the greater advantage is that after exercise, oxygen can be carried to all parts of the body, it greatly improves the metabolism rate, effectively burns fat, and will last for several hours. So, let's get rid of the excuse for sports!

Daily walking is the best sport opportunity. You may wish to take advantage of the rest time after lunch every day to walk around the company and walk at a even speed without the need to sweat, it can improve metabolism and help digestion and prevent dry feces.

◆ 2. Add weight training to increase muscle tissue.

Do you know? The more muscle Organizations in the human body, the more calories burned and the metabolism accelerated. Unfortunately, when we were 30 years old, our muscles gradually lost, leading to a decline in metabolism, therefore, if you want to maintain a good metabolic rate, you must exercise quickly to increase the amount of muscle that is decreasing.

Dr. amiemcmanus, senior vice president of the He baofu Medical Advisory Committee and R & D department, said that for women with fewer muscle organizations, weightlifting is especially important to help increase muscle weight training, because the increase in muscle quantity can increase metabolism. Once the muscle volume increases, 100 to 300 million calories can be consumed in a day, or even more.

You don't have to worry about how much muscle strength training you have to do. You can build a "bodybuilder" because the muscle organizations of men and women are not the same. Moreover, it is not so easy for bodybuilders to train them!

◆ 3. Drinking More groundwater.

Basically, drinking plenty of water can help your stomach crawl sloWly, and exhaust excess toxins and waste in your body through sweating or urination to accelerate metabolism, if you are drinking mineral groundwater from an excellent water source, it will be more helpful to your health. You can also add minerals to your body while drinking water, the reason why some imported underground water in the city is called "The water of salt" is not a wild blow, but it is because it is rich in magnesium (magnesium) that can accelerate the metabolism of heat, a lot of drinking not only no heat, it can also accelerate the metabolism.

4. Stop the ineffective diet, multi uptake protein.

Don't go on an endless diet. Otherwise, you will find that your health is getting worse and worse, but your weight is not moving! Because after the brain receives the hunger message, in order to maintain normal body performance, it will automatically adjust the rate of metabolism to slow down. Although it suffers from less, it also consumes less capacity, this method does not work, but it will only cause physical danger.

On the contrary, to change the diet content, strengthen the uptake of cellulose and protein, is to improve the metabolism of safe way, in this with rich protein algae is recommended value, because the blue green algae contain easy to digest protein and high content of the sub flax oil, can help to increase the metabolism of heat; and chlorophyll in the green algae and can purify the blood, provide excellent detoxification effect, as for the most common seaweed, it is rich in nearly 30 kinds of minerals, which can promote water metabolism and enhance the immune function.

◆ 5. Breathe deeply.

Do not doubt that the way you breathe will affect metabolism. The purpose of breathing is to transfer fresh oxygen to the lungs, and then discharge unwanted waste and carbon dioxide from the body after gas exchange, to inform you of the efficacy of purifying blood and promoting metabolism and circulation.

Unfortunately, most breathing tasks are self-conscious. The size of each inhalation to the lung is limited. In fact, the faster the breathing frequency, the smaller the breathing volume, the oxygen that is difficult to suck in is not enough to play its role, and it is sent out again. In addition, the short breath makes the burned carbon dioxide remain in the lung! Instead of making one hundred shortness of breath, we often remind ourselves to take a deep breath and help accelerate the metabolism of burned substances in the body.

◆ 6. The benefits of donating blood are many, and the benefit is self-interest.

A bag of blood can not only save lives, but also greatly promote the ability of metabolism, not only does not hurt the body, regular blood donation is also one of the ways to maintain health.

Therefore, as long as you are a hot-blooded woman at least 17 years old and weighing more than 45 kg of the body, you are welcome to roll up your sleeves and donate blood with your ID card.

◆ 7. If you want to drink a delicious drink, you can choose green tea and dummies that can promote metabolism.

It is not unreasonable for Japanese to drink green tea. The amino acids, polyphenols, vitamins, and other components in green tea can help reduce blood lipids and cholesterol, and regulate fat metabolism, the caffeine in tea also has the function of diuretic and stimulating the excretion of gastric juice, and can increase the muscle breathing speed and workload. Therefore, it is beneficial to drink more sugar-free green tea.

Du Zhong tea, which has a diuretic effect, also has the effects of smooth blood circulation, improving metabolism and improving physical fitness. Regular drinking is helpful for skin roughness, removing edema, and improving dry stool.

Others, drink a cup of vinegar every morning, can also improve the body's metabolism, because the vinegar containing amino acids, can promote the consumption of excessive body fat, strengthen the metabolism of protein and collagen, therefore, some people also use it for weight reduction.

◆ 8. Correct massage techniques can also promote metabolism.

Whether the body's lymphatic fluid and blood circulation are smooth will affect the speed of the body for the elimination of waste, toxin and other substances, so through the correct massage techniques, can also maintain the smooth blood circulation, accelerate metabolism, punish waste in the body.

The massage mentioned is not free to press and pinch. If you have performed a salon's body slimming treatment, you may wish to think about it carefully, does the massage gesture of a beautician always start from the ending point to the heart? This kind of "Seeking for heart massage" from the four ends toward the heart can be helpful for promoting the flow of lymph and blood, and make the muscle metabolism more vigorous, provide more nutrients to promote metabolism and oxygen to help the fat burn, and accelerate the elimination of waste. When you watch the TV every day, massage by the way, so that you can be healthier with ease.

◆ 9. Three Warm and bubble hot bath can become beautiful.

Bath is one of the simplest ways to promote metabolism. The high temperature and repeated bath approach promote vascular contraction, expansion, and stimulate sweat glands, each bath for 3 minutes, taking a 5-minute break and repeating the bath three times can consume a lot of energy without knowing it, and the effect is about jogging 1000.

At the same time, bath can also promote the updates of old keratin, keep skin smooth and meticulous. It must be noted that people with poor heart are not suitable for taking three warm or hot baths. At this time, we may wish to replace it with a traditional reminder of healthy prescription-hot water soaking foot, which cannot only make the foot micro-vascular expansion, promote the whole body blood circulation, also can increase cell permeability, increase metabolism, at the same time to exercise phlegm, and improve the cold feet.

◆ 10. Vitamin B supplementation. Do not become an owl!

People who often stay up late or have an abnormal schedule will not only suffer from poor performance, but also suffer from poor health. Advise you to stay up late and try not to stay up late! If it is because of work needs, if it is not necessary, it will suffer from a lot of vitamin B-rich food, because they are a factor to promote human metabolism, but it is not easy to store water-soluble vitamins in the body. Vitamin B groups refer to Vitamins B1, B2, B6, B12, folic acid, and nicotine acid. They promote metabolism, provide energy, and protect nerve tissue cells, it is of great help.

If three meals are normal and not partial, you do not need to supplement vitamin B. However, busy modern people do not pay much attention to whether they eat even meals. In addition, the meal time is not fixed, each time the vitamin B group is lacking, its metabolism is reduced, and its health is affected, fixed supplementation of vitamin B group pills is a convenient and convenient way for non-food users.

(4)

Work is very busy, there are a lot of things at home, there are various kinds of entertainment ...... Is there really no time to schedule the system's fitness plan? So don't waste 10 minutes on your way to and from work, waiting for a bus, or taking a bus, because you should be able to keep yourself thin during this time!

Pay attention to walking posture

Every day on the way to work, as long as you can walk as much as possible. The walking posture is very important. It is very important to handle the chest, lower abdomen, and hip clamping. Do not bow your back to camels. If you do not change from a big to a small abdomen when walking, no matter how many ways you walk, you will not be able to stimulate your abdominal muscles. In addition, camels will smash the balance of the body and reduce the effectiveness of walking.

Increase walking steps

Walking as a type of weight-loss exercise cannot be as casual as a normal walk. You must increase the stride as needed. You can only move forward with a large meteor to exercise your thigh muscles and avoid the emergence of radish legs.

After the heel first landing

The heel first lands on the ground, rather than the whole sole of the foot. Put the focus on the forefoot, each step out, the forefoot must follow the heel, the heel, the toes of the order of landing, such walking, heel will naturally raise, the curve of the LEG will become tight and balanced.

Pack and practice arm

Women usually carry a bag when traveling. If they do not fail, they can take it as a "micro-sports device" and shake it before and after. This kind of movement can exercise arm muscles. But note that if the bag is too heavy, do not shake it before and after, otherwise it is not only easy to damage the shoulder joint, but also may hurt the surrounding road.

Waiting for a car

You have nothing to do when you wait for a while waiting for a signal. You can use this time to perform abdominal exercises. Concentrate on the abdomen and tighten it. It seems as if the navel is close to the backend, and restore after 6 seconds. Do these simple exercises as long as you have time!

Sitting on a bus

When there is a seat in the car, you can do sports easily. The legs are placed 90, the heel is fixed, and the top and bottom of the toes are **. This action can train the muscles of the lower leg and make the legs more symmetrical.

At the same time, while sitting, you can also exercise abdominal muscles, legs close together to lift to the height of about 5 cm from the ground, move your legs out of the air, try to maintain this posture, how long can you stick to it.

Standing on a bus

There is no seat on the car and there is nothing to worry about. Because standing can also do a lot of small sports. Hold the hanging ring on the car with your hands, and sometimes hold tight, sometimes relax, and do it repeatedly, which can make your wrist thinner. You can also hold the railing in your hand and shoot a few shots at one side. This method can effectively contract the abdominal muscles and make the lower abdomen grow from bigger to smaller.