Part 3: Tuesday and Wednesday Strategy: Elegant Upper Body Curves and Relaxing a Tired Body

Intensive Guide to Sculpting Elegant Upper Body Curves

Get rid of belly fat and achieve a smooth, flat abdomen.

Starting from one foot, extend your arms to the sides, take a deep breath, and then slowly lower your upper body over your head, bringing your chest close to your legs and arching your back as much as possible. Then slowly lift your upper body back to the starting position.

The tip is to engage your abdominal muscles to keep your body from swaying.

Take a deep breath, keep your arms above your head and lean your body backward from the head and neck, fully stretching, and then slowly return to the original position from the waist.

A word of caution: try not to tilt your chin up too much or bend your neck backward.

It strengthens the lower abdomen and waist, creating a slim and elastic waistline.

Eliminate excess fat on both sides of the waist

Starting from one foot, open both arms to the sides, raise your left hand overhead to a high position, and bend your upper body to the right. Hold the bend for a moment, then slowly return to the starting position. Repeat the movement on the other side.

It effectively strengthens the muscles under the ribs and eliminates excess fat.

The back lines are light and graceful.

Begin in a starting position, raise both arms from below to in front of you, then keep your left arm still and raise your right arm to above your head, keeping your shoulders engaged. Twist your torso to the right, extending your arms fully, then return to the starting position. Repeat on the other side.

The tip is to twist your waist fully and keep your shoulders still.

The effect sculpts a smooth, lightweight back.

Sculpt a beautiful upper body curve

Starting from the first position, open your arms to the sides and slowly lean your upper body forward, with your arms in a forward position. Bend your upper body to the left in a circular motion, extending your left arm to the side and raising your right arm to the top. Raise your left arm to the top as well, moving both arms together. Slowly bend your upper body to the right, extending your right arm to the side, fully stretching it before returning your upper body to the starting position.

It creates a beautiful upper body curve.

Special episode

Snacks that help with weight loss

It's commonly believed that snacks are strictly forbidden outside of three meals when trying to lose weight. However, choosing the right snacks can actually help eliminate hunger pangs and prevent overeating at the next meal. Besides eating small, frequent snacks throughout the day, the type of snack you choose is also crucial. Let's explore some low-calorie snacks that can help replenish energy.

banana

Bananas are a favorite snack for ballet dancers. Bananas are free of fat, sodium, and cholesterol, and are rich in carbohydrates, providing the body with sufficient energy. Furthermore, bananas are rich in B vitamins, which help maintain mental concentration.

cheese

Cheese, a high-calorie snack that can aid in weight loss, provides a feeling of fullness with just a small amount. Cheese is not only rich in protein and calcium, but also contains vitamin B₂, which helps burn fat, and is low in sugar. Moderate consumption can be very helpful for weight loss. Raw cheese is better than processed cheese; when eaten with rye bread, red wine, or breakfast coffee, it can fully meet the nutritional needs of a meal.

Stir-fried black beans

Black beans are a representative of black foods. They are rich in dietary fiber and water, and contain as much protein as meat. They are also high in lecithin, which can stimulate brain function. You can soak black beans and drink the resulting beverage. For even better weight loss results, you can stir-fry black beans without oil and eat them in moderation when you feel hungry.

Soy milk

Soybeans are a well-known and perfect health food. Soy milk, made from soybeans, retains almost all the nutrients found in soybeans, making it a popular healthy snack. Soybeans are rich in plant-based protein, unsaturated fatty acids, minerals, vitamins, and many other nutrients that are excellent for women, while having a lower cholesterol content than milk. Furthermore, soybeans are low in calories but provide a feeling of fullness, and juicing them makes them convenient to drink. You can try blending steamed sweet pumpkin with soy milk and heating it up for a delicious sweet pumpkin soy milk.

Relax your tired body

Wednesday's workout will require the use of resistance bands. Please prepare an elastic resistance band approximately 2 meters long and learn the following exercises. If you cannot find a suitable resistance band, you can use elastic stockings or leggings instead.

Relieve fatigue in the calves and feet

Sit on the ground with your legs straight and back upright. Hook your feet around the resistance band and pull it taut. Point your toes as far as possible, keeping the tops of your feet parallel to the ground. Starting with your toes, slowly flex your feet and pull them towards your chest using the resistance band. As you feel the tension in your ankles, slowly relax your feet back to the starting position. Repeat this movement.

It can relieve foot fatigue and calf muscle stiffness caused by wearing high heels all day.

Relieve stiff pelvis

Bend your knees, soles of your feet together, and tightly wrap the resistance band around your right foot. Grasp your left leg with your left hand and the resistance band with your right hand. Keep your back straight and slowly open your knee, pulling your foot towards your nose. Repeat this movement. Return your right foot to the starting position. This time, place your left hand behind your back, grasp the resistance band with your right hand, pull your foot towards the front and back of your nose, and slowly extend your knee to the right. Repeat this movement.

The effect can fully stretch a stiff pelvis that has been lacking exercise. Repeated exercises can effectively correct the lines of the hips and inner thighs. Correcting the position of the pelvis and spine is the first step towards proper posture.

Eliminate fatigue throughout the body

Sit upright with your right leg forward and your left leg back in a "Z" shape. Open your left leg behind you, bend your right leg inward, and slowly lean your upper body backward. Fully straighten your back and hold for a few seconds before returning to the starting position. Repeat with the other leg.

Advanced move: From step 3, extend both arms straight up, tuck your ears between your arms and raise them overhead, hold for a few seconds.

The effect is to relax all the muscles in the body from top to bottom, relieving fatigue through a balance of tension and relaxation.

Muscle stretching exercises to effectively combat constipation

Lie flat on your back with your toes pointed downwards as far as possible. Hook your left foot around the resistance band. Keep your pelvis still and only move your legs.

Hip joint exercises can relieve stiffness in the abdominal and lumbar muscles, stimulate intestinal movement, and effectively promote bowel movements.

Special episode

Tea drinking habits that are good for your health

Drinking hot tea regularly can not only calm your mind and suppress appetite, but also speed up metabolism and promote digestion, which is very helpful for weight loss. During the weight loss process, the body easily feels tired; drinking tea can provide energy and also has beauty and nutritional benefits. Below are some teas that can help with body shaping and weight loss.

green tea

Green tea is arguably the best tea for weight loss. Its slightly astringent taste comes from catechins, which inhibit the production of fatty acids. It helps eliminate waste from the body while burning body fat, thus preventing obesity and aiding in weight loss. While regular consumption of green tea is beneficial, pregnant women should ideally not drink more than 1-2 cups a day. Drinking it 1-1.5 hours after meals will not interfere with calcium absorption, and will enhance its effects.

yerba mate

Mate tea is well-known for its slimming effects, and its effects are even better when consumed after a greasy meal. As a traditional Argentinian beverage, it sells better than coffee in South America and is considered one of the world's three major beverages, alongside green tea and coffee. Due to its significant slimming and beauty benefits, it is gaining increasing popularity among South Korean women. Mate tea helps inhibit the accumulation of body fat, and because it is rich in 13 vitamins and minerals, it is also effective in enhancing physical strength.

Buckwheat tea

Buckwheat tea, a green and healthy food, has recently gained popularity. It is not only low in calories but also rich in essential amino acids and vitamin B, making it very effective for weight loss. In addition, buckwheat tea contains rutin, a component found only in grains, called vitamin P, which can strengthen capillaries and help prevent high blood pressure and arteriosclerosis.

Pu-erh tea

Pu-erh tea is a traditional Chinese tea. It is named after Pu-erh City in Yunnan Province, where it was both produced and traded. In ancient times, Pu-erh tea was a prized tea and was presented as tribute to the imperial court annually. Pu-erh tea is also known as "slimming tea," highlighting its significant effect on eliminating body fat. It can lower cholesterol, prevent arteriosclerosis, and effectively prevent the accumulation of waste products in the body, making it a truly healthy and green tea for modern lifestyles.

Tangerine peel tea

Tangerine peel tea, made by steeping tangerine peel in hot water, is very effective for weight loss and is also a popular traditional Chinese medicine tea. Weight loss isn't just about reducing weight, but more importantly, reducing body fat. The hesperidin in tangerine peel can effectively break down fat, so drinking tangerine peel tea while exercising will achieve twice the results with half the effort. Tangerine peel contains four times the vitamin C of other fruits, so it also helps with recovery from colds or fatigue, has no side effects, and aids digestion. Drinking one or two cups a day can also prevent the accumulation of visceral fat.