How to thin the waist is the most effective-dieting
1. Drink more water and less carbonated drinks.
Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon. Drink eight glasses of water every day, and it is best to drink a cup of warm water after getting up in the morning to clear the stool in the body.
2. Reduce salt absorption
Salt will retain water, especially before the physiological period. Too much salt will increase the activity of starch and promote the body to absorb starch. Stress and canned food are also high-content foods.
3. Sweet food control
Consciously reduce the consumption of sweets, if it is really not possible, you can use natural sugar instead of refined sugar, such as honey instead of white sugar, and gradually change the taste to achieve the effect of abdomen.
4. Detoxify food to fight constipation
For constipation, nothing is more convenient and effective than drinking more lactic acid bacteria drinks to clear the intestines and increase the intake of lactic acid bacteria and cellulose. Lactic acid bacteria can accelerate gastrointestinal function and successfully drive away waste.
Eating one or two bananas a day helps to excrete toxins from the body. The calorie of a banana will not exceed 100, which is less than half of that of a bowl of rice. It is detoxified and slimming.
5. Eat enough high-fiber diet.
High-fiber food can help digestion and intestinal peristalsis to discharge waste. Almost all prominent stomachs are caused by intestinal swelling and waste accumulation. Fiber diet can help digestion, promote the discharge of feces, and gradually flatten your stomach and lower abdomen.
How to thin the waist is the most effective-exercise
1. Vertical motion of staggered legs
Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
2. Supine board exercise
Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.
3. Bending motion of long arm
Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.
4. Do abdominal exercises by lying down and lifting your legs.
This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed.
Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.
5. Deformation sit-ups
This exercise is especially effective for people with enlarged abdomen. Lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips.
Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working.
Step 6 massage
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. Massage can raise skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.
7. Abdominal breathing
When inhaling, the abdomen bulges; 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.
8. Walk with your stomach closed
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.
9. Housework abdomen method
Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor. Use a rag and broom to consciously increase the amount of exercise.
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.
Abdominal contraction and fast walking
Learn "abdominal breathing": when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. Breathing in this way helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. Arrange for an hour to come out every day to shrink your abdomen, and after one month, your waist will appear quietly.
hula hoop
Hula hoop is a good indoor weight loss exercise. You don't have to go out and be beaten by the cold wind in cold winter, so you can play it anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the effect of fitness.
Practice yoga
Yoga exercises the waist by stretching and breathing. It can enhance digestive function, promote metabolism, improve visceral droop and tighten muscles. Yoga has a good body shaping effect. If you insist on practicing yoga all the year round, not only will your waist become thinner, but your whole body will also become very tall and graceful.
Lateral buckling
Take a dumbbell or other heavy object in each hand and put it at your sides, with your hands close to your left knee. Pause when you reach the limit, and then slowly return to the upright position. Bend to the right once to complete a complete action. Keep practicing 10 every day.
Standing against the wall
Clamp your hips, and keep your whole back close to the wall. Try to keep your hips, back, legs, waist, head and neck close to the wall. After a few minutes, the waist will be very tired. Hold on 15 minutes. Do it once a day and you will see the effect in a week or so. Not only can you lose weight, but your legs, neck and face can also become thinner.
Stand up and twist your waist.
Your arm is in degrees. Don't twist it too hard at first, lest you sprain your waist. Twist slowly but as much as possible. Standing in circles and twisting your waist 100 times, it is important to persist. Regular practice will not only make the baby's arms thinner, but also kill two birds with one stone.
Ride a bike on a bench
Sit on the edge of a bench or chair. Grab your arms back to the back of the chair and lift your legs to ride a bike. You will feel very tired in your abdomen. If you do it for half an hour every day, your waist muscles will become tight. Don't worry about loose waist muscles and dare not wear bikinis anymore.
sit-up
Sit-ups can exercise abdominal muscles, tighten abdominal muscles, better protect organs in abdominal cavity, and cooperate with breathing when doing sit-ups. This will make the waist thinner.
Daily concern
1, eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
2. Drink less carbonated drinks and chew less gum.
Gaseous or carbonated drinks will swallow a lot of air, and chewing gum will also bring in a lot of air and will not be digested by the small intestine.
Step 3 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.
4. Eliminate the tension when eating.
When eating, the posture should be correct, chew slowly, the environment should be quiet and chew fully.
5. Food should be cooked.
Fashion cooking is half-baked, resulting in starch can not be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Step 6 eat slowly
Eat slowly, don't gobble, chew slowly. Chewing food constantly can make the stomach digest food well, reduce the gas in the body appropriately, help digestion, and make the fat accumulated in the abdomen less.
7, salt massage
Salt contains high sodium, which can eliminate excess water in the human body. When taking a bath, soak salt in proper amount of hot water, and then massage it on the lower abdomen, which can better accelerate the blood circulation in the abdomen and burn fat faster.
Physical thin waist and abdomen method
Abdominal girdle is also recognized as an effective abdominal physical weight loss method, especially the use of professional functional abdominal girdle, which contains motherwort, deer embryo powder, safflower, notoginseng and other natural herbal Chinese medicine ingredients. Not only has the ideal effect of reducing abdomen, but also has a good effect on postpartum enlarged uterus, birth canal and physiological recovery. It is recommended to use it in time after delivery and seven days after caesarean section wound healing. If it is more than 2 months, it can be used to restore the pre-pregnancy state. Convenient Weight Loss Method Mushroom Bee Convenient Weight Loss Method Mushroom Bee is a healthy weight loss method with no side effects and very good weight loss effect.
Diet and thin abdomen method
Avoid eating and drinking. In addition to eating more animal protein than usual, the intake of vegetables and fruits is also essential.
Recommended amount of food per day: the staple food includes 450 grams of rice, flour and miscellaneous grains; 200 grams of animal food; Egg150g; 20 ml of edible oil; 250 ml of milk or soybean milk; 450g of vegetables and 0/00g of fruit/kloc; Others, such as sugar and sesame seeds, are about 20 grams each.
In addition, try not to eat spicy, cold, fried and other irritating foods, which is very helpful for thin abdomen.
Six-step exercise
first step
Sit in a chair and slowly lift your legs.
Second step
Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen while exhaling.
Third step
Exhale slowly, the abdomen is getting tighter and tighter, and the shoulders are kept relaxed.
Fourth step
When the abdomen is the tightest, the qi is also spit out.
Step five
After the shoulders and lower abdomen are relaxed, slowly start inhaling.
Step 6
Inhale as much as possible. At this time, the lower abdomen does not need to be deliberately contracted, but the abdomen is pressed down.
Abdominal suction slimming aerobics
Section 1 physical education
Lie on your back, put your hands on your sides, palms down, and straighten your legs together. Then slowly lift your legs from the inside at a 45-degree angle, and then slowly put them down smoothly so that your legs are at a 90-degree angle with your body. Exercise time: 8 to 10 times each time.
Section 2 Physical Education
Lie on your back with your hands under your head and palms up. Straighten your legs together, slowly lift your legs and keep them at 90 degrees with your body. Then make a wreath in the air, gradually increase the circle, and be careful not to touch the ground. Finally, gradually narrow the circle and return to the original position. Exercise time: 5 times clockwise and 5 times counterclockwise.
Section 3 Physical Education
In the first section, lie on your back, put your hands on your sides, palms down, legs straight together, and then slowly lift your legs. After lifting them from the inside at a 45-degree angle, cross your legs, one up and one down. Exercise time: repeat 8 to 10 times.
The fastest way to thin waist and abdomen.
Torsion abdomen
Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.
sit-up
Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.
half the circumference of the sleeve where it joins the shoulder
Similarly, the preparation posture of sit-ups should also lie down, knees together, legs at about 90 degrees, hands on your head, shoulders off the ground when exhaling, chin closed, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.
Lift your knees and touch them.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.
Stretch the ground
Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.
Transverse stretching
Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.
Lie on your back and twist your knees
Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.
Bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
Lift your legs and twist your knees.
After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.