How to do thin waist aerobics, the benefits of exercise are inexhaustible, and exercise is an important way for us to maintain our physical function. There are many ways to arrange exercise time reasonably. Let's see how to do thin waist aerobics with me.

How to do thin waist aerobics 1 In fact, the main reason is that many people's waist and abdomen metabolic circulation is abnormal, so excess fat and metabolic waste in the body are often blocked when circulating to the waist and abdomen, and a small belly will be formed over time. In order to solve this problem, we'd better find a special conditioning institution to effectively dredge our waist and abdomen, so as to really solve the problem of small belly.

1, what are some good waist-thinning exercises?

Roll belly chop

This action can not only exercise the abdominal muscles, but also stimulate the thighs very strongly. Lie face up on the ground with your legs straight up 90 degrees. Raise your arms above your head, put your hands together, take a deep breath and exhale slowly. At the same time, your abdomen contracts, your navel is close to your spine, and your shoulders and head are lifted off the ground. At the same time, your legs are open and your arms are separated from your head between your legs. Finally exhale and return to the original position.

Platform entry

This kind of thin waist exercise is also very popular recently. In fact, flat support belongs to the thin waist exercise that exercises the core muscles of the abdomen.

First, prepare a yoga mat, lie prone on the yoga mat, and then exhale and inhale. This is the most basic breathing method when doing flat support, and then slowly stick your arms tightly to the ground, palms down, elbows at 90 degrees, palms tightly grasping the ground, eyes looking forward, and never look at the ground.

If you find it difficult, you can bend your toes slightly, but the whole abdomen must be tightened and your back must not collapse. If you feel the muscles of the whole abdomen and navel stretching, you are doing the right thing. Try to tighten the abdomen and buttocks with the strength of the waist, keep exhaling and inhaling, and stick to this action 1 minute, and you will definitely see good results in the long run.

2. What should I do if I want to lose weight?

First of all, when we are sitting, we should straighten our backs so that our abdominal muscles can play a better role. Pay attention to your sitting posture, standing posture and walking posture, and hold your chest out and abdomen in. Never relax your abdominal muscles. You may not be used to it at first, but after 1 week, you will see the effect.

In fact, we can also do more abdominal exercises in the office. Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.

How to do thin waist aerobics 2 1, fat synthesis is faster and exercise intensity is not enough.

As the temperature rises, people's metabolism improves, but at the same time they are getting lazier and lazier. People will instinctively store more fat and reduce the amount of fat catabolism caused by exercise to be lower than the usual 10%. This makes it more difficult to lose a small belly.

In order to lose weight, we must increase the intensity of exercise on the original basis, so that the energy consumed is far greater than the energy consumed, forming a negative balance of energy.

2. Lack of targeted exercise methods.

Aerobic exercise, such as running or cycling, is obvious for reducing body fat at first, but as the exercise goes on, it becomes more and more difficult for the abdomen that is easy to accumulate fat.

The correct way is to combine targeted strength training with aerobic training. This will increase the abdominal muscles and force the fat meat to burn more calories. Common strength training to reduce abdominal fat includes: prone, supine leg lifts, sit-ups, etc.

Eating habits are not conducive to losing weight

Some people have enough exercise intensity, but they must stick to it and keep their mouths shut. The staple food should be low-energy food, such as pumpkin, oatmeal, corn and sweet potato, with lower calories than rice.

Don't eat some high-calorie snacks, such as canned juice, cola, chocolate biscuits, instant noodles, etc. , especially before going to bed. Stick to it for one year, and you can completely lose the fat around your waist!

Strength training to reduce abdominal fat

Most people will do aerobic training, such as running, cycling and swimming. Just increase the amount of exercise.

But without oxygen, we don't know much about it. Here are some abdominal fat burning and muscle building exercises that can be done at home.

1, Spider-Man style

This action can act on all the muscles on the abdominal muscles, and can also take into account the muscles of the calf, thigh, chest, back, arms and shoulders.

Action teaching: 1. Push-up posture, keep your arms straight, keep your elbows and shoulders in the same straight line, and pull your right leg forward from the side, as shown in the figure, so that your knees lean as far as possible to the elbow of your right arm, and put down your legs after reaching the limit position; Then change the left leg, pull it straight again, and repeat the cycle, with 15 on each side as a group.

2. Scissors legs

Can exercise abdominal muscles, especially rectus abdominis.

Action teaching: first sit on the floor, then lean back, put your hands, arms and palms on the ground to support your body, then straighten your legs in the air, raise them at a 45-degree angle with the ground, and then slowly put them down. In the process of legs falling, cross the position of legs until landing, and repeat the actions of lifting, falling and crossing for 30 seconds, 5 times in a group.

3. Superman style

Mainly exercise the muscles of the back and abdomen.

Action teaching: face down on the ground, hands behind your head, legs straight, waist as the support point, up and down at the same time. Keep your chest and thighs off the ground as much as possible, and return to prone position after 5 seconds. Repeat 10 times as a group, and keep the last lift until you can't hold on.

4. Bend your knees on your stomach.

Train abdominal muscles, especially oblique abdominal muscles, and also include muscles of thighs, hips, back, chest, arms and shoulders.

Action teaching: first keep the posture of push-ups, then bend the left leg, lift the knee forward, close to the right elbow, then retract the leg, straighten it, then change the right leg, bend the right leg, close to the left elbow. Both sides 15 are a group.