Spend 10 minutes a day to lose weight at home

　　Action 1: Lie on your back with straight legs crossed in the air

　　Action process: Lie on your back, place your hands on both sides of your body, straighten your legs, and straighten your toes; straighten and lift your left foot until it reaches 45 degrees with the ground, then actively contract your waist and abdomen to control the left leg to slowly return to its original state, and at the same time lift your right leg, making your legs cross in the air.

　　Important tips: Maintain a fast breathing rate, keep your legs in the air during the entire process, and the range of motion is between the ground and a 45-degree angle. Do it every time until you can no longer control your legs.

　　Action 2: Lie on your back and stand sideways

　　Action process: Lie on your back, put your hands behind your neck, bend your legs, and then kick out one leg alternately. There is a certain distance between the kicked out leg and the ground, but not too high, and the foot should not touch the ground, and then the other side. Keep the elbow on one side as close as possible to the knee on the other side of the bent leg. Use your side abdominal muscles for control. Push each leg 15 times, 3 sets in total.

　　Important tips: Maintain normal breathing and maintain a certain uniform speed during the movement. Stable speed and rhythm can bring better results.

　　Action 3: Bend over and twist your waist in place

　　Action process: Open your legs and keep the distance between your feet as wide as your shoulders. While inhaling, raise your arms to the sides, then exhale and place your left hand on your right ankle. Eye Look at the fingertips of your right hand extending upward. Inhale again, straighten your upper body, and then use the same method to bend toward the other ankle while exhaling. Do this 3 times or more alternately left and right.

　　Important tips: Try to keep your abdomen as close to your thighs as possible, maintain smooth breathing, and twist your waist left and right to stimulate the external and internal abdominal muscles, thereby making the abdomen and waist slimmer.

　　Action four: Stand with your legs shoulder-width apart and your hands hanging naturally by your sides. With your center of gravity downward, slowly squat down until your thighs and calves are perpendicular to each other, forming a 90-degree angle. Otherwise, keep upright and hold for 1 minute.

　　Action five: Stand with your legs hip-width apart, arms bent in front of your chest, and take a big step to the left with your left foot until your left knee is bent at 90 degrees. Maintain this position for 1 minute, then repeat the action on the other side.

　　move Make six: Lie prone on the mat, support your hands and knees, lift your feet off the ground, and push the ground with both hands to the limit for one minute.

　　Action seven: Place your forearms on the ground, support your feet, and keep your body in a straight line. Hold this action for 1 minute. Push the ground hard with both hands, support your hands and feet, keep your body level, and hold for 1 minute.

　　Action eight: In a push-up position, take a big step forward with your left foot to the middle of your hands, switch feet, and jump with your left and right feet alternately.

　　Action nine: Bend your arms to make a running swing, with your body's center of gravity downwards and squat slightly. While taking a big step forward with your left foot, lift your right foot off the ground, and do 20 sets of legs alternately.

　　What to eat to lose weight in summer

　　Braised winter melon

　　Ingredients: One pound of winter melon, two pods of garlic. Salad oil, oil, light soy sauce, salt, chicken essence, vinegar, sugar.

　　practice:

　　1. Peel and remove the seeds from the winter melon and cut into large cubes. Cut the flesh side with a knife diagonally across the flesh side to facilitate the flavoring. Crush the garlic.

　　2. Heat oil in a pan and stir-fry garlic. After the oil is hot, pour in the winter melon cubes and stir-fry until they are evenly heated. Add a small amount of vinegar, sugar, light soy sauce, salt, and an appropriate amount of water. Cover and simmer while the oil is half submerged.

　　3. When the water is almost dry, sprinkle in chicken essence, pour in a small amount of oil, stir-fry evenly, remove from the pot and serve on a plate. At this time, the action should be gentle. The winter melon has been burned to avoid breaking it into pieces.

　　Stir-fried winter melon slices

　　Ingredients: One pound of winter melon, half a carrot, two grains of garlic, salad oil, salt, chicken essence, vinegar, and sugar.

　　practice:

　　1. Peel and slice the winter melon, peel and slice the carrots (optional for adding color to the dish), and smash the garlic.

　　2. Boil water, add appropriate amount of salt after boiling, add winter melon slices and carrot slices, cook until the winter melon slices become translucent, drain and serve on a plate.

　　2. Pour oil into a hot pan, add garlic, add a small amount of balsamic vinegar, sugar and chicken essence, stir well and pour into the plate.

　　Cold winter melon rind

　　Material:

　　1. Peel off the winter melon skin, select the ones that are evenly green and keep them, and add two pieces of garlic.

　　2. Sesame oil, salt, chicken essence, vinegar, appropriate amount of sugar, and a spoonful of Laoganma spicy sauce.

　　practice:

　　1. Cut the winter melon into strips and smash the garlic.

　　2. Boil water, add appropriate amount of salt after boiling, put in the peel of winter melon cut into strips, cook, remove and soak in cold water, you can also use ice to make the temperature drop sharply and keep the color green. Control the moisture and then plate.

　　3. Put an appropriate amount of vinegar, sugar, chicken essence and garlic into another dish, stir well and let it sit for five minutes to form a sauce (the garlic will absorb the vinegar smell and taste better).

　　4. Pour the freshly prepared sauce evenly into the winter melon skin, sprinkle Laoganma evenly with a spoonful, and finally pour in sesame oil.