1, how can a woman be thin if her waist is too thick?
1, swimming
Water has higher density and heat transfer performance than air, so swimming consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour.
It can be seen that under the same time and intensity, the heat consumed in water is much larger than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the excess fat in the body.
The resistance of people moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised in swimming.
When swimming, people's metabolism is very fast, 30 minutes can consume more than 260 calories, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.
Many people swim very slowly and consume far less calories than fast short-distance swimming. However, for most people, it is difficult to swim fast all the way, so we might as well swim slowly and then quickly, and then swim slowly and then quickly, in this way to improve the sports effect.
It is suggested that the length of each swimming exercise for healthy people under the age of 35 is 2000~2500 meters; For people aged 35-50, the swimming distance should be 1500-2000m. Older people over 50 years old should choose 800 ~1200m according to their physical condition and swim 4~5 times a week. If you persist for 3 months, you will definitely have a good slimming effect.
Butterfly and backstroke are best for swimming, slimming waist and reducing stomach. In butterfly stroke, the arm strokes inward, similar to chest expansion, which can exercise pectoralis major and latissimus dorsi. At the same time, butterfly stroke affects the body with the waist. Swimming in this position for a long time helps to eliminate the fat around the waist and shape the beautiful lines around the waist. When backstroke, latissimus dorsi is more powerful and can stretch the muscles of the back.
For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort such as back pain. In addition, when backstroke, let the body turn to both sides like a rolling log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles, which is very effective in eliminating excess fat in the abdomen, making the abdomen no longer slack, and also exercising the elasticity of legs and waist.
Step 2 jump rope
Skipping rope has always been a hot topic in all kinds of weight-loss exercises, because skipping rope consumes the most calories. 300 kilocalories can be consumed in 30~40 minutes, while the calorie of a bowl of white rice is about 250 kilocalories. For every kilogram of fat lost, you need to burn about 7700 kilocalories. And now it's winter, skipping rope can help you improve your immunity and resist the cold.
Jumping rope at a constant speed is enough to exercise the abdomen and waist, but it will be better if you change the exercise method slightly. For example, jump forward or backward with variable speed or fancy skipping rope, and at the same time, the speed can be changed from fast to slow, which can make the waist and abdomen work harder.
In addition, changes such as running and jumping, jumping with high legs or jumping across legs can also increase abdominal exercise.
Losing weight and increasing the resistance of skipping rope will have a greater effect. The method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the better the exercise effect. The heavier the rope or handle, the harder it is to swing. In addition, you can also use the method of skipping rope with weight, tie a sandbag to your ankle, or wear clothes with weight.
2. What are the reasons for the thick waistline of women?
1, bad posture
You can't lose weight in circles on your stomach. The problem may not be the wrong diet, but the wrong sitting posture.
2. Poor circulation
Hypertrophic excess fat hinders the smooth blood circulation and makes you potbellied.
3. Poor constipation metabolism
Body fat is most likely to accumulate in the waist, abdomen and buttocks. Once it appears, it is difficult to eliminate it. If you want to get rid of the ugly belly, you must work hard.
4. Laziness and inactivity
I always complain that I have no time to exercise in my chair all day and become pregnant, but when I think about getting up and exercising, I feel sour here and painful there. Don't make excuses to destroy my body.
Step 5 emphasize
The murderer who blames the big belly comes from office workers. Because of stress and overtime, they lack exercise and have an abnormal diet, which affects organ operation and metabolic function, leading to an earlier age and, of course, a bigger belly.
6. Poor liquidity
Exercise makes you thin? Not necessarily, because exercise can only be effective if it reaches a certain intensity. The easiest way to know whether your exercise intensity is enough is to see if you have reached a state of shortness of breath and feel that you are panting. This is called exercise.
3, thin waist and thin abdomen method.
(1) Fitness Ball Practice
Let yourself lie on the fitness ball, let your lower back touch the fitness ball, put your hands across your chest and hold your head. Lift your upper body at the waist, let your body leave the fitness ball and pay attention to balance. Then lie down and repeat this action, just like doing sit-ups on a fitness ball, which can effectively slim the waist and abdomen.
(2) Riding a bike
Lie flat on the floor, put your hands behind your head, bend your left knee as close as possible to your chest, your right elbow is close to your left knee, and your right shoulder list is raised accordingly. Then repeat this action on the other side.
(3) Lift the ball
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward Your goal is to sweat. All aerobic exercises
The purpose is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.
(4) Hula hoop movement
Remember, pick up your hula hoop whenever you have time. For example, when watching TV, don't forget to shake the hula hoop while watching it for half an hour. Don't underestimate the little gesture of shaking the hula hoop. You can consume about 5 calories per kilogram per hour. Taking a 50 kg MM as an example, it can consume 50×5=250 calories per hour. Is it cost-effective? If you persist for a long time, you will be able to cultivate into a beautiful woman with a thin waist.