Five kinds of abdominal weight-loss exercises I. supination stretching exercises
The specific method of this abdominal weight loss exercise: 1. Lie on the ground, with your forehead on your hands, your palms on the ground, and your feet width apart from your hips. Abdominal contraction. 2. Lift your head, shoulders and chest off the ground. Turn your upper body to the right with your back toward the center. Turn left and start again. Keep doing it until you turn six times on each side of your body.
Second, sit in a chair and practice abdominal muscles.
This group of abdominal weight-loss exercises is convenient, relaxed and effective, and is suitable for practicing every day or every other day. Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible. The first group: both feet take turns pedaling bicycles. At this time, the leg muscles should be relaxed. Keep one foot down, as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day. The second group: the posture is the same as above, the legs are bent upward at the same time, and then extended downward at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.
Third, the butterfly opening
This abdominal weight-loss exercise is named because the leg posture is very similar to the wings of a butterfly, and it keeps opening and closing in the action. This sitting posture requires the palms of your feet to touch together, and then the heel is retracted to the root of your thigh. Put your hands on your knees, then give some assistance and press your knees down.
Fourth, toes touch the ground.
First, lie flat. Bend your thighs at a 90-degree right angle and your calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor. Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.
Five, scissors feet
Insisting on doing this abdominal weight-loss exercise can exercise abdominal muscles, especially rectus abdominis. Sit on the floor first, then lean back, support your body with flat upper arms and palms, lift your straight legs up at a 45-degree angle with the ground, and then slowly put them down. In the process of dropping legs, constantly change the position of feet from left to right until landing, and repeat the actions of lifting, dropping and crossing, and complete them as soon as possible within 30 seconds.
Tips for reducing stomach 1. Shake your stomach and practice Dafa.
1, regular aerobic exercise
Aerobic exercise is the best fat burning agent. It is recommended to carry out low-intensity aerobic exercise for 30-50 minutes 3-5 times a week. Fast walking, jogging, aerobic exercise, swimming, cycling, etc. They are all good exercise methods, and you can achieve good slimming effect as long as you persist.
2, aiming at the local training of waist and abdomen, beautify the lines.
How to exercise waist and abdomen muscles and strengthen lines after reducing fat? In this respect, most women, out of fear of building muscles, reject weight-bearing training that can shape muscle curves and don't know the specific exercise methods. In fact, the physiological characteristics of women make it difficult for us to gain muscle. Ordinary strength training can only maintain the original muscle content and exercise muscle lines. So you can boldly and safely try the three most popular sculpture movements of vest line at present.
▲ belly rolling
Commonly used in fitness field? Belly rolling? To replace? Sit-ups? This is because the standard of belly roll is more accurate, the posture is more scientific and the effect is more practical.
Standard posture:
Lie flat with your legs at 90 degrees, or raise your legs to the ground with your legs still at 90 degrees. Starting from the shoulder, the strength of the abdominal muscles slowly lifts the upper body and stops at the most uncomfortable position of abdominal muscle contraction. Slow down, but also use the strength of abdominal muscles, put it down in a controlled way, and don't let your shoulders touch the ground. Start again, cooperate with breathing, and control the ups and downs at a constant speed. You can do 3 groups 15 at first. After a certain foundation, you can do 20~50 groups 1, and then do 3~5 groups as needed.
▲ PLANK support (plank)
Flat support belongs to consumptive fitness. Although the action is simple, it needs to mobilize the muscles of the whole body, which can effectively exercise the transverse abdominal muscles. Beginners should never compete with themselves. You can practice from 30 seconds in the first week and gradually increase. Good results can be achieved in 2 minutes at a time. It is best to use four groups of 30-second exercise rhythms in each group to reduce the burden, and the interval between each group should not exceed 20 seconds.
▲ sit-ups
Sit-ups are the most common method of thin abdomen, mainly aimed at abdominal muscle groups. Long-term exercise can enhance the strength and elasticity of abdominal muscles.
Standard posture:
Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position. So continuous. Don't aim too high when you start doing sit-ups. You can try 20-30 groups, 3 or 4 groups, and take a short rest 1 minute. After the ability is enhanced, it will gradually increase, depending on the strength that the body can bear.
▲ Massage to reduce stomach
Massage is also a commonly used method of thin abdomen, which promotes intestinal peristalsis through kneading, reduces the absorption of nutrients in the intestine, promotes blood circulation and discharges excess toxic water. Take the navel as the center, put a question mark on the abdomen, massage the right side first and then the left side for 30-50 times, and massage 1 time every day.
Step 1 Make fists with both hands and massage with joints as contact points. Massage in a circle clockwise at the position of the intestine.
Step2 takes the palm of your hand as the contact surface, starting from both sides of the rib and pushing it below the navel to form a triangular movement line.
Step 3: Start with your hands and massage down to your waist.
The fourth step is to sit, keep your upper body upright, put your hands behind your back and try to push up from your waist.
▲ air bike
One of the most effective exercises to reduce your stomach, because when your legs are exercising, you should apply strength to your abdomen. The better the movements, the better the abdominal exercise will be. Also, be careful not to exercise too much. Do this exercise before going to bed, and the effect will be better. About 30-50 times each time, stick to lose weight and stovepipe!
Lie flat on the bed with your knees bent 90 degrees and your hands naturally placed. Kick one leg, straighten the instep, and kick the other foot, like riding a bike in the air.
Second, the diet of reducing stomach cheats has a choice
If you want to lose weight and show off the vest line, you have to say goodbye to high-calorie foods such as fried chicken, cola and barbecue, and control your diet properly. Eat less foods that are easy to accumulate calories, and eat more healthy foods that are low in calories, detoxify, promote gastrointestinal motility and promote metabolism. After weight training, protein and carbohydrates should be properly supplemented.
1, eat more fruits and vegetables
Fecal accumulation and toxin accumulation can also lead to obesity in the waist and abdomen, so it is necessary to detoxify regularly and eat more fruits and vegetables rich in dietary fiber, and it is best to eat five to nine kinds of fruits and vegetables every day. In addition, drinking more lactic acid bacteria drinks can accelerate the function of gastrointestinal activities and smoothly remove wastes from the body. Choose from wheat, garlic, onion, burdock, asparagus, broccoli, cauliflower, cabbage, tomato, onion, citrus or soybean. Among fruits and vegetables, the cellulose content of apples is higher than that of ordinary fruits. Some pectin contained in apples helps to soften stools and is very helpful for defecation.
2. Add coarse grains such as brown rice and whole wheat to the staple food.
Whole grain foods are also rich in dietary fiber. This water-insoluble fiber itself can stimulate the movement of digestive tract and cannot be decomposed by digestive enzymes, so it can play a cleaning role in the intestinal tract, increase the volume of feces, scrape off the feces at the tortuous part of the large intestine, help eliminate toxins, discharge feces and reduce the accumulation of fat in the waist and abdomen.
3. Eat more foods that promote fat burning and metabolism.
Salmon: Rich in OMEGA-3 fatty acids, it helps to burn fat and digest food.
Eggs: protein is rich in amino acids closest to human body, and vitamin B 12 can decompose and burn fat well.
Green tea: The tea polyphenols contained in it have a strong function of decomposing fat and accelerating fat burning.
Pepper: it helps to improve metabolism and accelerate fat burning in the body.
5. Refuse to fatten NG food
High-calorie junk food must be discarded decisively. In addition, sugar, starch, heavy salt food and alcohol are all NG foods that are easy to accumulate heat in the abdomen. Therefore, eating less sweets and sweet fruits and vegetables, preferably low GI carbohydrates, light diet and drinking less are the key points to change the vest line.
Third, the most effective way to lose weight is daily accumulation.
1, correct posture, walk with abdomen closed.
Slouching standing posture and sitting posture, such as hunchback and chest-lifting, will make the stomach the most? Fat? The belly bulges forward. But as long as you stand up straight, you can crush your stomach as easily as blowing away dust!
2, the food should be chewed slowly.
Girls with lower abdomen eat slowly. Chewing slowly seems to be a habit they have developed since childhood. In fact, slow food can really inhibit abdominal obesity. Eating too fast may make us eat too much air by mistake, which will naturally cause our body to swell.
Have you accepted all these methods to reduce your stomach? So, don't make excuses for being lazy. A healthy and beautiful figure is definitely worth your time!
Abdominal weight loss exercise related articles:
1. What are the abdominal weight-loss exercises?
2. Abdominal weight loss exercise
3. Abdominal exercise to lose weight
4. How to exercise the abdomen to lose weight effectively
5. Waist and abdomen weight loss exercise
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