There are five kinds of sports that make you a waistcoat. Fitness can promote the body's metabolism. Pay attention to replenish water during exercise. Aerobic exercise is very beneficial to our health. If you want to exercise yourself, you can consider this exercise. Below I will show you five kinds of sports to make you a small waist.

Bucket waist: Five kinds of sports make you the essence of small waist 1

How to help reduce abdominal fat?

1, plate bracket

Flat support is like push-ups, which is very simple and easy to do. The specific method is to lie on the bed surface, spread your elbows to shoulder width, and support the ground with elbows. The upper arm and knees should be kept vertical, and the two toes should be close together to reduce the support area. Keep the neck natural, keep your eyes looking down, keep your head, shoulders, hip joints and lower limbs at the same level, tighten the muscles of the abdomen and pelvic floor, and make your spine naturally bend. Keep breathing naturally during the period, and never hold your breath. Don't tilt or fall down your hip joint to your sides, so you can exercise the muscles of your back, abdomen and buttocks. However, we must master the correct plate support action. During this period, you must not let your hips sink or tilt upward, and your head should not bend forward or lean back excessively. Not only can not achieve the effect of weight loss, but it will bring damage to the lumbar or cervical spine. You have a warm-up time of 10 minutes before you do the flat support.

Step 2 sit-ups

Don't look at sit-ups, but the movements are very particular. When doing sit-ups, you should cooperate with abdominal breathing. The specific method is to bend your legs at a 45-degree angle, keep your feet parallel to the ground, put your hands on the surface of your thighs, and move your hands to your knees when you get up. During this period, shoulders and neck should be relaxed, head should be straight, chin and chest should be separated. Mainly use abdominal muscles to lift the shoulders off the ground, keep the body bent for three seconds, and then return to the original position. Don't hold your head with your hands when doing sit-ups, otherwise your back will bend, which will increase the pressure on the lumbar intervertebral disc and cause spinal injury.

3. Abdominal rolling exercises

You can exercise the rectus abdominis by doing abdominal rolling exercises. The specific method is to lie flat on the bed and bend your knees, put your feet on the ground in parallel, and slowly lift your shoulders away from your body with your abdomen to keep your lower back fixed. Be sure to suck your belly tightly when you leave the ground, so that you can get twice the result with half the effort.

4. Dynamic hip bridge

Girls do these three actions every day, bid farewell to the waist of the bucket, practice the vest line, and be charming "small waist essence"

Hip bridge is a good slimming exercise, which is very good for slimming the fat on both sides of abdomen and waist. Lie flat on the bed or yoga mat, put your hands and palms on the ground, and then slowly lift your waist and hips up, doing 20 in each group and doing 5 groups every day. You can see the changes in your stomach in a month.

Step 5 bend over and lunge

Girls do these three actions every day, bid farewell to the waist of the bucket, practice the vest line, and be charming "small waist essence"

First, pat on the yoga mat, then try to lift your hips up, and then do the left and right leg kicking exercises, which can not only help thin belly and the fat on both sides of the waist, but also help thin thighs. It is suggested that each group push the left and right legs 20 times, and do 5 groups every day, so that you can easily lose weight and stick to the vest line for a long time.

Five kinds of sports of bucket waist make you the essence of small waist 2 1, running

Running can be divided into morning running and evening running. If you want to lose weight quickly, then I suggest running later. After dinner every night, you should start doing warm-up exercises to prepare for running around 7 o'clock. Don't rush at first, take your time, go fast first, then jog, and finally run hard.

Step 2 take a walk

Get up early in the morning, go outside to breathe fresh air and exercise your muscles, and then you won't feel too sour in the office. After lunch, try to stand no matter how busy you are, and never sit down even if you don't go for a walk.

Step 3 exercise

Always remind yourself that your abdomen is growing fat, and you should be diligent at ordinary times. Take the stairs instead of the elevator. If you sit in the office, you won't sit all the time, but you should stand up, move and give yourself some energy. -

4. Abdominal breathing

Whether you are walking or sitting, you should practice abdominal breathing. I may not be used to it at first, but I will get better gradually. First, when inhaling, you must let your stomach bulge, and then when exhaling, you must breathe clean and make your abdomen very tight.

5. Reduce the abdomen

Remember to put away your lower abdomen at any time, preferably combined with upper abdominal breathing. This will get twice the result with half the effort. You may not be used to it at first, but as long as you stick to it for a day or two, the effect is awesome.