Let's talk about anaerobic exercise and supine leg lifting. Leg lifting on your back is a classic action of thin abdomen, which can not only effectively exercise abdominal muscles, but also act on the main muscle groups of hips and legs. How to put your legs on your back? Lie flat on the mat or bench, but you need to make sure that your hands can hold the bench to maintain stability during exercise. At the same time, in the training process, it is necessary to keep the upper back, arms and hands fixed, keep the legs together and straighten, lift the legs until the thighs are perpendicular to the ground, at most, not exceeding the vertical position, and the lower back cannot leave the training stool, otherwise the back will participate in the exertion. If you master these training movements, you can practice them again and again.
When I lost weight for the first time, I also chose running. My weight is 265,438+00 Jin, and my waist is three feet six. After running for half a year, plus anaerobic exercise, supine leg lifting and supine belly rolling, I lost more than 40 kilograms in half a year and my waist circumference was two feet eight. Running can not only thin my whole body, but also my stomach. If you want to lose weight, you'd better do aerobic exercise plus anaerobic exercise. Aerobic exercise can make me thin all over.
Come on, friend! The only way to lose weight is aerobic exercise plus anaerobic exercise, jogging plus supine leg lifts. As long as you keep exercising, I believe that long-term unremitting training will definitely make you see a brand-new yourself. Persistence is very important! Finally, I will give you a word (warm up before exercise and stretch after exercise). I wish you a happy fitness!
Pay attention to the light and natural diet, practice this action every day, and the lower abdomen will become flatter and flatter!
The lower abdomen is also called lower abdomen. Because of the center of gravity of the body, it is the easiest to accumulate fat. Therefore, thin belly is always the most common problem in weight loss.
So how to do it?
First, control diet.
Although our goal is to lose weight and strengthen the stomach, there is no local fat reduction. Reducing body fat is the means, and diet control is the most direct and effective way to reduce calorie intake.
Pay attention to the light cooking of natural ingredients, and avoid deep-processed foods such as snacks, desserts and drinks and high-calorie cooking methods such as frying and frying. If the diet is green, regular and healthy, the effect of reducing fat will be more lasting.
Second, exercise.
Muscle strength resistance training combined with cardio-pulmonary aerobic training is the most classic and efficient scheme, and training planning can be arranged according to individual ability.
In the training for the lower abdomen, I recommend leg lifting training, initial training supine leg lifting, advanced and advanced suspension leg lifting. Bend your knees easier, straighten your legs harder, step by step, and increase the stimulation.
According to the above suggestions, persevere, and you will see that your lower abdomen is getting flatter and flatter, and the vest line abdominal muscles will appear! Come on ~
When I was in college, I didn't wear strapless clothes to show off my "belly". Lack of exercise after work, sedentary, and getting bigger every day. Wearing some short skirts or close-fitting dresses in summer makes my stomach stand out, which is super ugly. Lose weight together!
It's a bit like sit-ups, the necessary action to thin his abdomen. Persistence is really abdominal muscle abuse, but as long as you can persist, you will lose weight quickly. Lie down and lift your legs, the thighs and calves are at 90 degrees, and your legs are straight when your head leans forward, once 15, two groups.
Lie flat, hold up your calves, lift your thighs and buttocks, that is, the hip bridge, and then rotate your legs, similar to the upgraded version of the hip bridge with a thin waist, a thin back and a thin buttocks. Plus three rounds of pedaling, you can also thin your thighs, one leg at a time and 20 legs.
Touch your legs to the ground, support your body with your hands, and then lift your legs alternately. If your toes are straight, your legs may tremble, because straight legs also have the function of stretching tendons. When your legs rotate, your abdomen will exert force and feel slight pain. One for each leg, 20.
In Tik Tok and some teaching videos, we often see the action of lying on your side. Support your legs straight with your arms, lift one leg, according to your own situation, lift it to the highest position, hold it for a few seconds, then slowly put it down, one group 15, two groups, and then switch to the other side.
It's an upgraded version of the action just now. At the same time, you can also practice your abdominal muscles and legs on the side. On the basis of just now, you can use one arm to support, let the body fly and straighten your legs, so that one side of the waist and abdomen will feel very hot, one side 15.
In fact, the problem of thin abdomen is very simple. Simply put, a reasonable diet and reasonable exercise can achieve a certain effect of reducing fat. Abdominal fat accumulates very easily. If you simply want to reduce your abdomen, it is difficult to achieve it. Only by reducing the body fat rate can we achieve a certain effect of thin abdomen.
A reasonable and healthy diet means paying attention to less oil, less salt and less sugar when eating. If you can eat at home, don't eat out. Put an end to some fried foods, high-calorie snacks and foods with high sugar content, and eat more fruits and vegetables and foods with high protein content, such as fish, chicken breast, beef and eggs. And avoid overeating, eat only 7 minutes full every meal, eat less and eat more meals.
In terms of exercise, if the body fat rate is too high, you can give priority to aerobic exercise first, and then exercise your cardiopulmonary ability. After a period of time, you can cooperate with anaerobic exercise, usually anaerobic first and then aerobic. Usually push-ups, belly rolls, squats, pull-ups, etc. It's all important, especially belly rolling and leg lifting. In the early stage, you can mainly lift your legs on your back, and gradually increase the suspended leg lift. This can fully stimulate the muscles of the small abdomen, and when your body fat rate is low enough, you can make the muscle lines of the small abdomen more perfect. Then combined with aerobic exercise, you can achieve the effect of burning fat efficiently.
In short, according to the above suggestions, if you stick to it, you will definitely get the thin belly effect you want, and the vest line will follow.
For women, small belly has always been a problem that puzzles everyone. There are many reasons for the small belly. How to lose weight quickly, thin belly? Today, I'm going to summarize the common methods of getting quick results from thin abdomen, hoping to help ladies who love beauty.
First of all, the reason for a small stomach may be that there is stool in the body. You can start with your daily diet. If we are constipated, we might as well eat more vegetables, fruits and foods rich in cellulose, which can reduce the stool in the body, and of course the small belly will disappear.
In addition, the best way to promote gastrointestinal peristalsis is to massage the abdomen. It is really effective to insist on massage every day, which can help you reduce the absorption of nutrients in the intestine, promote blood circulation and improve constipation. Massage methods can be done according to pictures.
Thin belly still depends on sports. Usually do more exercises for the abdomen. Of course, you can also do aerobic exercise for the whole body, such as running, swimming and skipping rope. Stick to it, and you will get rid of thin belly.
There is another simple way, standing and twisting your waist. This method is more practical, and of course it is also possible for women in the office. You can use your free time to stand, hold your chest and abdomen, and then twist your waist left and right. You have to use the strength of your waist, not the strength of your legs or back, and twist 100 times a day to get rid of your small belly.
What can thin belly do? Thin abdomen, should do more aerobic training, supplemented by anaerobic training for the lower abdomen, and pay attention to the rationality of diet. The lower abdomen refers to the middle part of the lower abdomen. Because of the position of the lower abdomen, bad diet, living habits and other reasons, this part is the most easy place for the human body to accumulate fat, and it is also the most difficult place to lose fat. Thin belly, as far as fat reduction is concerned, aerobic training is an effective way to reduce fat; As far as the stubbornness of this part of fat is concerned, targeted anaerobic training should be supplemented; As far as the calorie of diet is concerned, we should avoid too much oil, sugar and salt food and eat more dietary fiber food; As far as living habits are concerned, sedentary should be avoided. Aerobic training to reduce abdominal fat can selectively carry out moderate and high-intensity training, such as jogging, spinning, elliptical machine, leg lifting, opening and closing jump, bobby jump and so on. And the corresponding aerobic training is more than three times a week, each time for more than half an hour. Abdominal anaerobic training, including belly rolling, flat support, lifting at both ends, supine leg lifting, leaning over to climb mountains, hanging legs and other actions. Targeted anaerobic training, three to five times a week, can be carried out before aerobic training or alone; There are more than three movements at a time, and each movement has more than four groups. Each group is exhausted or close to exhaustion. Attachment: Some action pictures of thin abdomen anaerobic training (from the network)-
Really don't think about running.
Liposuction can be used to shape this part of the thin abdomen.