[How to squeeze mung bean juice]_How to squeeze_How to squeeze

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[Nyonya Laksa’s Practice]_Nyonya Laksa’s Common Practice_Nyonya Laksa’s Practice Daquan_Nyonya Laksa How to Do

[Nyonya Laksa’s Practice]_Nyonya Laksa’s Common Practice_Nyonya Laksa’s Practice Daquan_Nyonya Laksa How to Do

Of course, healthy life cannot be separated from nutritious cuisine, and of course, nutritious cuisine cannot be separated from skilled cooking skills.

Therefore, we often learn to cook at home, so that the cooking skills will become better and better. Today, I will introduce the practice of Nyonya Laksa for everyone. Come and improve your cooking skills!

1.

1 Prepare coconut milk powder with warm water.

.
2.

2 Prepare the required ingredients.

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3.

12 After pouring in warm water, use a fork to stir constantly to fully blend the coconut milk powder with water.

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4.

Put the oil in the 21 pot, add the appropriate amount of ginger powder, then reduce the heat to medium heat and stir in laksa sauce for one minute.

.
5,

Add shrimp and stir fry for another minute.

.
6.

Pour in coconut milk and water.

.
7.

Add fish eggs, boil over high heat, cover with a lid and simmer on low heat for 3 minutes.

.
8.

At this time we will process rice noodles.

.
9.

After boiling, add rice noodles and cook for two or three minutes.

10.

Pour the hot laksa soup on the rice noodles, add the eggs and cooked bean sprouts, and garnish with some green onions to eat this Singaporean delicious.

.
Maybe you have eaten Nyonya Laksa before, but you never know how it came out.

And for those who know its true practices, why else do you do it yourself?

In this way, you will experience the real sweetness.

[Spicy Noodles]_ Fried Soy Noodles _ Soy Noodles _ Different Points

[Spicy Noodles]_ Fried Soy Noodles _ Soy Noodles _ Different Points

These noodles are also the main ones. There are many people who like to eat noodles. There are also many ways to make noodles. Braised noodles and fried noodles are the two more common methods, and their two methods are also very large.Different, many people do n’t know much about these two kinds of pasta. In fact, although they are all pasta, they are also very different. What are the differences between braised noodles?

1. Halal noodles Halal noodles are a way to eat noodles. After the noodles are cooked, they are topped with halogens and eaten.

There are various methods of braising. Generally, daylily, fungus, and pieces of meat are boiled in a wok and boiled with starch, salt, or eggs.

Some marinades are made with eggs and tomatoes.

Non-government-run red and white weddings, if you use “stir-fried noodles” to entertain relatives and friends, you should use halogen noodles.

Marinating is usually done with boiled pork soup or lamb shabu-shabu, with mushrooms, fungus, yellow flowers, starch starch, egg flowers, and a layer of pepper oil to add flavor.

There are also unscrupulous, soup with deer and sashimi, which becomes the sauce of clear soup, called “er brine.”

“The Northwest Territory is made with minced meat and chopped potatoes, called zongzi noodles.

(Before Lu Zhi punched the town of Guanxi in the middle of the Marsh, he asked the town of Guanxi to cut the “Xunzi” for him. It seems that this term is an ancient Northwest Chinese word).

Due to the different regions there, there are many branches of Daluo Noodles. For example, Daluo Noodles, also known as Noodles, is a famous snack in Shanxi Province. Shuli is often used to entertain important guests in the TV drama “Zhao Shuli”.

2, fried noodles fried noodles is a food mixed with boiled noodles and fried sauce.

When eating, mix the noodles and fried sauce evenly. You can mix it with shredded eggs or other vegetable codes. Generally, you can use cucumber shreds, boiled green beans, boiled bean sprouts, and spinach.

Fried sauce is generally fried with minced meat (or diced meat), sweet noodle sauce (or yellow sauce), salt, sugar or honey. Generally, the Northeast has traditionally been fried with miso, miso and shredded pork or minced meatIt’s called meat sauce. It’s more common. One made from miso and scrambled eggs can be called egg sauce.

Soy sauce noodles are Beijing’s distinctive food.

Caesars Travel (000796) Company Review: Acquisition of Outstanding Travel Business of Outstanding Kangtai Travel Agency Adds New Development Power

Caesars Travel (000796) Company Review: Acquisition of Outstanding Travel Business of Outstanding Kangtai Travel Agency Adds New Development Power

Event: The company announced that its wholly-owned subsidiary, Caesars Hong Kong, took 1.

The US $ 1.6 billion acquisition of 100% equity of Kangtai Travel Agency Co., Ltd. held by Shengli Shengtou International.

Hong Thai Travel Agency is one of the oldest and largest travel agencies in Hong Kong.

It has a history of more than 40 years. It has branches in Hong Kong, Macau and Mainland China. It has subsidiaries in 佛山夜网论坛 Guangdong, Hong Kong and Macau. Its business covers travel agencies, free travel, ferries, air tickets, hotels, conventions, private tours, study tours and overseas.For weddings, Hongkong Kangtai and Macao Kangtai have high market share in Hong Kong and Macao. The company achieved revenue of 14 in 2018.

HK $ 5.3 billion, net profit -669.

HKD 620,000; 2019H1 achieves revenue of 5.

HK $ 6.4 billion, net profit -691.

HK $ 20,000.

This release highlights the company’s determination to develop its main business.

After the change of the company’s controlling shareholder, it actively adjusted its internal development strategy and focused on the development of its main business. The acquisition underscores the original main business development decision.

Plus tax-free formats to share the industry’s high growth dividends.

With 武汉夜网论坛 the steady development of its internal main business, the company cut into the duty-free format in a timely manner, joined hands to participate in the Tianjin Cruise Port Inbound Duty Free Shop and Jiangsu Zhongfu, and established the Hainan Duty Free Group Company in the long run. The main business of Caesars Tourism itself focuses on outbound passenger flow, andThe strength of the China Export Service’s scarce tax-free licenses is strong, and the traffic is interconnected. It does not rule out that subsequent companies and China Export Services will further cooperate in depth to share the development tax-free market dividends.

Investment suggestion: Maintain profit forecast and “Buy” rating.

Under the background of the change of the company’s actual controller, the internal management streamlined the welcome chapter; focusing on the development of the main business, the acquisition of the old-fashioned Kangtai Travel Agency demonstrated the determination of the development of the main business, and at the same time opened up a new type of tax-free business with diversified development.We estimate that the company’s EPS in 19-20 will be 0.

35/0.

42 yuan / share, corresponding to PE of 26X / 22X, it is recommended to focus on.

Risk warning: unexpected travel destinations, macroeconomic downturn, tax exemption layout is less than expected, acquisition progress is less than expected

Chenguang Stationery (603899) Third Quarterly Review

Chenguang Stationery (603899) Third Quarterly Review

Chenguang Stationery released three quarterly reports. In the first three quarters of 2019, the company realized revenue / attributable net profit of 79.

47/8.

02 trillion, with an increase of 29.

78% / 28.

36%; for the third quarter alone, the company’s revenue / attributable net profit was 31.

09/3.

31 trillion, with an increase of 33.

02% / 32.

twenty two%.

Incident review The company’s single Q3 revenue accelerated, with an increase of 33% to 31 trillion. In terms of business, we expect: 1) Traditional business growth or acceleration, benefiting from product upgrades and channel expansion, while Atsuo’s consolidation also contributes.Traditional business growth may gradually accelerate; 2) Klipp’s single-quarter or high growth continued in the third quarter, and new customers expanded smoothly in the third quarter. Benefiting from the rapid growth of the office collection industry and the company’s gradual service capabilities, Klipp is accelerating its expansionCustomers, for example, the company won the bid to become a service candidate for the China Mobile Office business in July 2019. As new customers gradually mature, it is expected to continue to contribute to the increase in revenue; 3) Living Museum Business: With the rapid expansion of Jiumu franchise and directly operated stores,At the same time, considering the company’s gradually expanding consumer perception and store management capabilities, the same store also maintained a relatively rapid growth momentum.

Colip’s expenses control existing benefits and profit growth is higher than expected.

The 杭州桑拿网 net profit attributable to a single Q3 company also increased by 32.

22% to 3.

31 ppm, gross margin / net margin change 2.

49 points / -0.

07pct to 27.

71% / 10.

87%, of which, the increase in gross profit margin is mainly due to the improvement of profitability of traditional businesses, that is, benefiting from the reduction of tax rates and overlapping product structure upgrades, the gross profit margin of traditional businesses continues to grow; on the expense side, the company ‘s sales / management / R & D / financeExpense cost 8.

23% / 4.

23% / 1.

33% /-0.

05%, short-term change -0.

28 points / 0.

09 pct / 0.

88 pct / 0.

06pct. Among them, the management expense ratio decreased slightly, or mainly from the improvement of Colip’s sales management expense ratio; the increase in research and development expense ratio mainly came from the company’s replacement of high-end new products.

In terms of cash flow, the operating cash flow of single Q3 companies continued a good trend, and increased by 31% to 4.

300 million.

  Construct the development layout of “one body and two wings” and be optimistic about Chenguang’s continued growth.

Traditional main business, the company will continue to consolidate its advantages in the field of student stationery through rapid product iterations and breakthroughs in high-end new products. In the process of product advantages → channel occupation → brand building, the company will achieve a steady increase in market share and profit; large retail stores: ChenguangThe life hall business benefited from store operation upgrades and product structure optimization to gradually reduce losses. Considering that it is not the company’s future development focus, it is expected that the increase will be limited. Based on the experience of the life hall, Jiumu Zawusha has gradually realized a smooth operation model.The direct management and franchised stores are jointly promoted, and the material business continues to grow rapidly; Chenguang Klip: The office centralized mining market is booming, and scattered purchases before the change of MRO and other categories are converted to online centralized procurement, bringing huge incremental space; Sunshine purchasing trendIt also drives the penetration rate of government-owned enterprises to collect resources.

At present, the barriers to entry of the industry have increased significantly, and the degree of concentration is rapidly concentrating on head enterprises.

As a company in the field of centralized mining, Colip has strong brand and team operation capabilities, driving high business growth. At the same time, benefiting from the scale effect and the increase in the proportion of self-sufficient products, it is expected that the net profit rate will continue to improve.

We recently released the company’s in-depth “From the King of Schoolside Stores to the Cultural and Creative Retail Upstart, Depth Analysis of Chenguang’s Retail Growth Keys”, which discussed in depth the high barriers Chenguang built on the main stationery retail business, along with store renovation and products.The upgrade is expected to achieve sustained and steady growth.

At the same time, the company’s card retail innovation retail and office collection adopt two high-quality new tracks. The large-scale retail store model that has been tested has basically run through the operating model, transferring franchises or welcoming rapid growth; merging the development dividend of office collection, which continues to increaseIncrease can be expected.

The company EPS is forecasted to be 1 in 2019-2021.

11/1.

38/1.

73 yuan, corresponding to PE of 43X / 34X / 28X, continue to give a “Buy” rating.  Risk Warning: 1.

Industry risks: economic pressure brings intensified competition in stationery; 2.

Company risks: Chenguang Klippu and Jiumu Miscellaneous Society are worse than expected.

Zhejiang Meida (002677) 2019 First Quarterly Report Review: Performance Growth picks up and split leader has obvious advantages

Zhejiang Meida (002677) 2019 First Quarterly Report Review: Performance Growth picks up and split leader has obvious advantages
南宁桑拿

This report reads: 2019Q1 revenue growth exceeded expectations.

The prosperity of the integrated stove industry has risen, and the advantages of leading companies will be further expanded.

The company strengthened the construction of the channel end, and the expansion project landed on schedule to empower the company.

Raise target price to 20.

7 yuan, increase.

Investment Highlights: Maintain profit forecast and raise target price to 20.

7 yuan, increase.
The integrated stove industry is currently in a rapid development stage. The company has leading advantages in products, brands, channels and marketing, and is the biggest beneficiary of the industry outbreak.

The company’s revenue end 30% + growth in 2019 is expected to continue.

Maintain 2019 EPS forecast of 0.

75/0.

94/1.

21 yuan, with reference to industry assessment, considering the company as an industry leader with additional competitive advantages, given a certain estimated premium.

Raise target price to 20.

7 (original 15.

9, + 30.

2%), corresponding to 27xPE in 2019.

The company’s 2019Q1 revenue growth exceeded expectations.

The company’s single quarter revenue in Q1 2019 is 2.

9 ‰ (+ 31.

6%), net profit attributable to mother 0.

800 million (+22.

1%), deducting non-attribution net profit 0.

700 million (+21.

3%), gross margin of 53.

8% (-0.

7pct), net interest rate is 27.

6% (-0.

5pct).

Selling expense ratio 15.

5% (+4.

9pct), the management expense ratio is 5.

7% (-3.

3pct), R & D expense ratio 3.

2% (+0.

3pct).

The integrated stove industry is at a high-speed development stage. As a part of the leader, the company is the biggest beneficiary of the industry outbreak.

According to Zhongyikang data, the overall growth rate of kitchen appliances in 2018 is broken down.7%, the integrated stove industry has grown against the trend, and the overall revenue is about 13 billion, exceeding the growth of 43.

8%.

Integrated stove products have solved the pain points of consumers for kitchen appliances and insufficient kitchen space, and the industry scale has increased significantly.

The channels are diversified and the expansion project is expected to be trial-produced in the middle of the year to empower the company.

In 2019, the company will continue to promote the construction of terminal outlets, optimize the main sales channels and expand new channels.

In 2018, the company added more than 400 stores and more than 200 dealers. In 2019, it will further develop the KA channel, improve the e-commerce operation model, and continue to increase its city share through a variety of channel layout strategies.

The company’s 1.1 million sets of new integrated stove production capacity projects have been successfully put into construction. It is expected that the trial production will be carried out in mid-2019. The increase in production capacity will ensure the company’s subsequent rapid sales growth.

Risk warning: industry competition intensifies, new store construction is less than expected, and raw material prices rise.

Nourishing Recipes: 4 Food Therapies to Help You Stomach

Nourishing Recipes: 4 Food Therapies to Help You Stomach

If you often do not order food for a long time, the stomach will send an alarm for help.

Bad gastrointestinal test 4 dietary recipes to maintain a delicate stomach . First, peanut millet porridge materials: millet 50 grams, peanut kernels 50 grams, red beans 30 grams, sweet-scented osmanthus sugar, rock sugar.

  Method: 1. Soak millet, peanut kernel and red bean in water for 4 hours, then wash it out and set aside; 2, pour an appropriate amount of water into the pot, add peanut kernel, red bean after boiling, use low heat to cook30 minutes; 3, add millet, cook until the rice is rotten, peanut kernels, red beans are soft, then add rock sugar, sweet-scented osmanthus sugar.

  Efficacy: Xiaomi has a sweet and salty taste, has the functions of clearing heat and quenching thirst, strengthening the stomach and dehumidifying, and sleeping peacefully. It is more suitable for those with internal heat and weak spleen and stomach.

Some people have a bad appetite. After eating millet, they can be appetizing and nourishing the stomach. It has the effects of strengthening the stomach and eliminating food, preventing nausea, and rejecting vomiting.

  Jujube, red beans, sweet potatoes, lotus seeds, lilies, etc. can be added according to personal taste to make nutritious porridge with different flavors.

  Second, lean meat mushroom soup ingredients: 100 grams of fresh mushrooms, 100 grams of lean pork, peanut oil, salt.

  Method: Wash the mushrooms and pork, slice them, add them to the casserole, add an appropriate amount of water to cook the soup, and when the soup is thick, add the salt of peanut oil and seasoning.

Can be eaten regularly.

  Efficacy: Tangnong meat is fragrant, has the effect of strengthening the spleen and kidney, protecting the stomach and nourishing the stomach.

  Third, pepper stewed pork belly ingredients: 1 pork belly, 100 grams of pepper Method: First clean the pork belly, then put the pepper in the pork belly, then take the thread to sew the pork belly, and then put the pork belly inAdd the right amount of water to the casserole and cook.

After cooking, remove the pork belly, cut the stitched thread, pour out the pepper, cut the pork belly into strips or pieces, eat pork belly, and drink soup.

  Efficacy: Regulates the stomach and intestines, edible for those with poor gastrointestinal conditions.

  Fourth, Codonopsis bonito soup ingredients: 1500 grams of fresh bonito, 30 grams of codonopsis, the right amount of cooking wine, salt, green onions, ginger, grass fruit, Chenpi, cinnamon, vegetable oil, chicken soup.

  Method: First prepare a gauze bag, wash the codonopsis, grass fruit, citrus peel, cinnamon, ginger with water, and then put it into the gauze bag.

Then clean the catfish, remove the internal organs, wash, add an appropriate amount of oil to the pan, and fry the fish slightly.

Add an appropriate amount of chicken broth to the pot, then add the sachets, spring onions, cooking wine, salt and fish to the boil.

  Efficacy: The Codonopsis deliciosus soup can help the spleen and stomach, and nourish the qi and invigorate qi, and help to regulate the stomach.

  Take 1 to 3 times a day, each time 150 to 200 ml, and can be eaten with a meal.

Men should not be too small foreskin balanitis!

There is some way to treat dermatitis

Men should not be too small foreskin balanitis!
There is some way to treat dermatitis

Foreskin balanitis is a common disease in men. If you think that you can’t get timely and effective treatment, it will easily endanger the patient’s reproductive system health, leading to urinary system diseases, sexual dysfunction, etc. How to treat foreskin balanitis

Let’s take a look at the symptoms and treatment of general foreskin balanitis.

Symptoms of foreskin balanitis 1, acute superficial foreskin balanitis: local flushing at the beginning, the skin of the penis is red, swollen, and the glans has a burning and tearing sensation.

Open the foreskin, it can be seen that the inside of the foreskin and the glans are congested and smashed, with exudate and even bleeding.

After the infection, small ulcers can be seen, and there is a stenchy milky white purulent secretion.

If it is painful to rub with the underpants, the patient is often inconvenient to move.

May be associated with swelling and tenderness of the inguinal lymph nodes.

2, topological rupture rotten balanitis: on the glans and foreskin, visible erythema, gradually enlarged, streaking, can form a superficial ulcer surface.

3, Candida albicans balanitis: foreskin and glans visible erythema, smooth surface, and herpes simplex, the edge of erythema is more obvious, there is erosion, exudate in acute attacks.

4, trichomonas foreskin balanitis: glans from papules and erythema, gradually enlarged, the edge is clear, small spots on the erythema visible small blisters, and finally formed a erosion surface.

5, plasma cell balanitis: the lesion is plaque-like, smooth surface or desquamation or moist, infiltration is more obvious.

The boundary is not easy to break, and the surface is visible like tiny spots of paprika.

6, mica-like and keratinized pseudoepithelial balanitis: glans damage infiltrated hypertrophy, hyperkeratosis and mica-like molting, the affected area lost normal elasticity, shrinking over time.

Finally, remind male friends that if the above symptoms appear in their glans, appropriate and timely treatment, otherwise it will not lead to the deterioration of the condition and affect the health of the patient.

Treatment of foreskin balanitis 1, trichomonas balanitis, available 0.

5%?
1% lactic acid solution or 0.

The glans and foreskin filler are rinsed with 5% acetic acid solution or 1:5000 potassium permanganate solution.

2, Candida foreskin balanitis, can be used to clean the affected area or topical imidazole ointment such as Dakening ointment, clotrimazole ointment and so on.

3, dandelion lotion takes 30 grams of dandelion, 30 grams of wild chrysanthemum, 10 grams of boring, wash the affected part with water, 1 time a day, each wash for about 20 minutes.

4, the main ingredient of Qinglan Powder is Qinglan.

Take appropriate amount of green sputum, add water, adjust into a paste, use it outside the affected area, change the dressing once a day.

5, foreskin balanitis caused by bacterial infection, can be washed with 3% boric acid water 200mL, or 0 1% Lefnuol solution, 2 times a day, 20 minutes each time.

Because there are many types of foreskin balanitis, patients must figure out that they belong to a certain type and then treat them symptomatically.

Related recommendations for what is the performance of foreskin balanitis will bring some harm to men. Foreskin balanitis What is the therapeutic side of the foreskin balanitis can not eat what male foreskin inflammation to eat what is recommended 4 adjuvant treatment diet

Traffic jam and exercise

Traffic jam and exercise

Absolutely, private cars are gradually spreading, and the health problems of motorists are also prominent.

Long-term sitting posture and skeletal movement can lead to cervical spine disease, lumbar disc herniation, lumbar muscle strain, knee injury, poor gastrointestinal symptoms, mental stress and other various “cheyou diseases”.

Drivers’ attention to health is imminent.

  In order to prevent “cheating people’s disease”, in addition to taking correct driving posture and paying attention to diet and living, the most important thing is to strengthen exercise.

Cars are often used for walking, and the joints of the neck, waist, and legs are reduced, and the cardiopulmonary is not exercised, and the body resistance will be reduced.

Therefore, the driving fitness of motorists should mainly improve the cardiopulmonary function, increase the strength of the legs and waist, and improve and maintain the normal physiological function of the spine.

  Drivers exercise at least 3 times a week for 30-60 minutes each time. Suitable sports include running, mountain climbing, swimming, rope skipping, various ball games, fitness equipment exercises, etc. Women can also choose yoga, Pilates,Aerobic exercises and other fitness methods.

When exercising, you can choose the appropriate exercise intensity and frequency according to your own situation. Exercise should be done step by step.

  Car household penetration is getting higher and higher, and traffic jams are inevitable.

The car is blocked on the road, which leads to irritability and cannot be overcome, it is better to use this gap to practice “in-car aerobics”: 1.

Spread shoulders: With your right hand relaxed and stretched to your chest, hold your right elbow with your left hand and gently pull it to the left for 5-10 seconds, changing to the other side.

You can also stand straight, lift your tibia behind your head, then hug your elbow with your hands, look down, and breathe deeply 5 times before returning to your original position.

  2.

Spread your back: Sit a little forward and let your body lean back as far as possible from your waist.

You can also stretch back, grab the back of the seat with both hands, lift your chest forward as much as possible, and tilt your face upward at a 45-degree angle, which can strengthen the strength of the back muscles.

  3.

Turn waist: Sit up straight, step on the sink, put your right hand on the steering wheel, put your left hand back on the backrest, use your belt to turn your body to the left, and then repeat the action by changing directions.

At the same time, you can also use the gap between the red lights to move the cervical spine, relax your arms, and let your body take a short rest.

  It must be reminded that continuous driving of the car should be avoided as much as possible. After driving for two hours, you must come down to rest and exercise to reduce the body load and avoid excessive fatigue.

Graceful figure ballet body shaping method

Graceful figure ballet body shaping method

Expanded thigh and calf A.

Grab the back of the chair or counter with your one hand as a support, then lift your opposite arm towards the ceiling.

Keep your heels tight and your toes facing outward.

Then slowly raise your heel about 2 feet away from the ground, so you land on your toes.

  B.

Keep your abdomen tight, your tibia sinking, your hips straight, straight and bent, and lower your body to 12 feet.

Hold a beat, return to the starting position, and repeat.

Always keep your toes on the ground during the process.

Do 2 sets of 10 reps.

  Expand your movements and tighten your thighs and hips A.

Grab the back of the chair or counter with your one hand as a support, then lift your opposite arm towards the ceiling.

Keep your feet about 3 feet apart, with your toes facing outwards (as in the expanded style above).

Keep sinking up and down, tighten the abdomen, shrink the pelvis downward, and bend the fracture.

You can lift your heel up.

  B.

Keep the pelvis constricted and squeeze your tibia while pressing your thighs and your bones after the fracture.

(This is a very delicate movement.

) Hold this position for a beat, then relax, repeat, and keep your toes on the ground, bending and bending during the action.

Do 2 sets of 20 reps.

  Democratically coordinate abdominal and leg muscles A.

Lie on your back with your right leg straight up, while contracting your abdomen, and lift your left leg about 1 foot off the ground, so your legs form a 90-degree angle and your toes are straight.

Upper body part, with the front lifted off the ground, grasp the right calf or thigh with both hands.

Hold this position for 15 to 30 seconds, holding your full elbow up, pressing away from your ears, and tightening your abdomen.

  B.

Change legs and keep vertical and head off the ground during the process.

Do this 3 times per leg.

  Push ups in the opposite direction to shape the arms, shoulders and back A.

Sit with your legs straight, with your body above your body, your palms on the ground, your thumbs forward, and your fingertips facing outward.

Shrink the pelvis to lift your length up.

  B.

Bend your belly elbow, lower your body about 2 feet, count 1, 2 and then raise your body.

Pay attention to keep the pelvis contracted and tighten the abdomen during the process.

Do it 15 times.

  Leg lifting exercise tightens thighs, hips and abdomen A.

Place your right hand on a chair or counter and your left hand on the hip joint.

Improve your left leg upwards, and lift straight up to your front.

The toe of your left foot is taut, making your toe slightly turn out.

  B.Lift up and lower your left foot a few feet.

Do 3 sets of lifting exercises, 5 times per set, rest your feet on the ground for 1 second between each set.

Keep your legs straight and your abdomen tightened during the exercise. Repeat with your right leg.

  The gluteal muscle lifting exercise tightens the thighs and hips A.

Put your hands on a chair or counter, but don’t put your entire weight on it.
The abdomen is tightened, the pelvis is retracted, the left leg is straightened back, and the toes are tightened.

  B.

Lift your left leg to the side of your body, keeping the right hip joint sinking, with the hip joints on both sides facing forward.

Do 2 sets of 20 reps.

Repeat with your right leg.