The best ratio of human transverse circumference should be: bust = hip circumference, waist and hip circumference 10 cm. For people who have never exercised, the hip circumference often greatly exceeds the chest circumference. This is due to the lack of exercise of gluteal muscles, which makes them slack and droop and accumulate too much fat. The length of our limbs in the east is almost the same. The more our hips droop, the shorter our legs are. Therefore, if we want to shape a beautiful figure, the girth and shape of the buttocks are very important.
First, lie on your back and straighten your hips.
Preparation: Bend your knees and lie flat, with your legs apart and your feet slightly wider than your shoulders.
Action:
1. Stand up with your hips, contract your gluteal muscles, and be careful not to leave the ground with your back and waist.
2. Return to standby position. 3-8 is the same as 1-2. Repeat 5 to 10 8 beats. Then push your legs outward, and your back waist will deviate from the ground, specifically, it will be in an anti-bow shape, and your hips will be pushed up hard and stay still 10 second. Next, the knees are contracted and clamped. Keep the distance between your feet unchanged, and continue to stand and exert your strength 10 second.
Function: Exercise gluteal muscles, biceps femoris and adductor muscles of thigh, so as to tighten buttocks without sagging.
Second, lift your legs after lying prone
Preparation: prone, legs straight and close together, elbow support, upper body raised 45 degrees.
Action:
1. Straighten your left leg.
2. Return to standby position. 3-8 is the same as 1-2. Repeat 5 to 10 8 beats. Then change your right leg and do it again. After the actions on both sides are completed, the upper body lies flat, the face leans against the hands, the legs are hooked sideways, and the feet are forcibly lifted, and the static force is 10 second.
Function: exercise gluteal muscles and the back of thighs, so that the buttocks are upturned and tightened.
Three, kneeling posture, support, leg flexion, side lift
Preparation: Kneel with your legs together; Hold your hands forward.
Action:
1, the left leg is bent and lifted sideways, and the thigh is parallel to the ground.
2. Return to the ready posture. 3-8 is the same as 1-2. Repeat the beat for 5 to 10 8, then lift your left leg sideways and apply force for 5 to 10 second. Then change your right leg and do it again.
Function: Exercise gluteal muscles.
Fourth, kneel down and lift your legs.
Preparation: support the right leg, bend the knee and lift the left leg; The thighs are parallel to the ground. Elbow support, head drooping.
Action:
1. Keep your left leg straight back and hook your foot. Gluteal muscles tighten hard.
2。 Go back to the ready position. 3-8 is the same as 1-2. Repeat for 5 to 10 8 beats, then rest straight 10 seconds. Then change your right leg and do it again.
Function: exercise hip muscles.
Five, cross-legged body forward flexion
Action: Sit cross-legged, put your left foot on the right knee joint, and bend your upper body forward at the right knee joint. Chest touching left foot, still 10 second. There is a stretch in the back of the left buttock, and then do it again in the opposite direction.
Abdominal weight loss exercise
First, rubbing the abdomen: the practitioner lies on the bed, puts his hands together on the abdomen, and massages clockwise and counterclockwise for 50 times; Then, put your hands on your abdomen and massage up and down for 50 times. If you don't need to think, you can hold your breath and lift your abdomen, in a group in the morning and evening.
Second, the body rotates: the legs are upright and shoulder-width, the hands are akimbo or placed on both sides of the pituitary gland, swinging with the body, and the body rotates 50 times left and right. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
Third, the body bends forward and stands back: the legs are upright, shoulder-width apart, and the upper body tends to bend forward and stand back. Keep your knees straight and try to touch the ground with your hands for 50 consecutive times. (you can also step by step according to your physical condition).
Fourth, lift your legs in turn: stand with your legs straight (you can also hold the wall, desk, windowsill or bed and carpet with your hands). Try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly.
5. Sit-ups: Practitioners lie on their backs on the bed or carpet, legs straight, upper body forcibly sit up, then lean forward, touch their toes with both hands, and repeat several times.
6. Hip-twisting small jump: jump straight to your knees and twist your hips with your feet at the same time. The arm swings left and right on the chest in the opposite direction to the hip twisting direction, and repeats several times in a row.
The secret of flat abdomen:
People who sit at their desks from nine to five every day, lack exercise, and still work after lunch are most likely to have a "belly belly". In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape.
In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around.
Eliminate the tension during eating.
Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully.
The food should be cooked.
Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less gum.
When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Exercise a strong abdomen.
A strong abdominal wall reduces flatulence.
Take a walk, drink water and massage.
Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood), which can help you balance hormones and avoid this PMS.
Control respiration
Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.
Yeah, and ... . . .
Do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
The secret of flat abdomen:
People who sit at their desks from nine to five every day, lack exercise, and still work after lunch are most likely to have a "belly belly". In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape.
In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around.
Eliminate the tension during eating.
Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully.
The food should be cooked.
Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less gum.
When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Exercise a strong abdomen.
A strong abdominal wall reduces flatulence.
Take a walk, drink water and massage.
Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood), which can help you balance hormones and avoid this PMS.
Control respiration
Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.