Thin belly, a way to lose weight faster, is a career that girls have always adhered to from young to old, not only for the beauty of the overall figure, but more importantly, to leave a guarantee for their health. Let's share an exercise method to lose weight faster.
Fast exercise method for reducing stomach 1 suspension leg lifting exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.
Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Bend your knees sideways and lift your legs.
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
sit-up
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
The most effective exercise method to reduce stomach.
Family weight loss exercise
Action 1:
Stand with your hands akimbo, with one leg still, the other pointing backward and then forward. Alternate left and right, do 15 times on each side.
Action 2:
Lying on the mat, keep your legs in a 90-degree posture with your upper body. Cross the left leg on the right leg first, and then change the right leg on the left leg. Do this 15 times.
Action 3:
Legs shoulder width apart, stand on tiptoe, arms straight, hands crossed, and do a half squat. Pay attention to the whole process. Do 15 times.
Action 4:
Lie on your side as shown in the figure, with your hands on the ground, one leg wrapped in front of the other, the sole of your foot touching the ground, and the other leg swinging straight up and down. Alternate left and right, each side 15 times.
Fast fat burning and stomach reduction method
Action 1:
Lie flat on the yoga mat, put your head in your hands, and lift your legs in turn while doing belly rolls.
Action 2:
Push your hands up, hold the ball on your knees, and roll your belly with your hands on your head.
Action 3:
Lie flat, put your arms at your sides naturally, hold the ball with your knees, bend your legs and lift them up until you touch your chest.
Practice quickly, lose weight, and then have a close date with summer. I hope that all beautiful women can have a healthy body while exercising to lose weight.
Faster exercise method to reduce stomach 2 1, special effect sit-ups
Sit-ups are the most effective way to help women eliminate their stomachs. It is a weightless aerobic exercise, which can not only reduce excess fat and tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice core strength areas, which can not only exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can effectively reduce waist circumference and lose weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax, don't feel tired, and don't put pressure on your heart and lung system. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.
3. Belly dancing
Belly dance is not only a dance art form, but also popularized as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but it also consumes a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective belly-reducing exercises.
Raise your hands or put them on your waist, and keep the rest of your body still. Use the muscle strength of your waist and abdomen to drive your crotch to draw an "8" in the air. You can do this while watching TV at home, not too fast, but remember, you must draw a complete "8".
Step 4 walk with your abdomen closed
Abdominal contraction walking is what is commonly called abdominal breathing walking. When exhaling, try to contract your abdomen. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, and novices will not get used to it, but in order to get rid of annoying abdomen, we must develop such a habit. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
5, fitness ball
The fitness ball is easy to carry and can be carried with you after being discouraged. In addition, fitness ball is a good way for MM who wants to lose belly fat. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
Exercise method to reduce belly faster 3 thin belly's exercise method 1: thin belly small exercise.
1. Lie on the bed, keep outside the bed below your hips, bend your knees so that your thighs are above your abdomen.
2. Put your hands straight at your sides, palms down and under your hips.
3. Abdominal force, slow down to a speed of 5, legs straight forward, and the body is in a straight line. Then return to the original position at the same speed and posture.
Tips:
This small exercise can eliminate abdominal fat and tighten abdominal muscles, especially for the lower abdomen. The back, shoulders and arms should be relaxed, and it is effective to feel the strength of the stomach. Keep your toes up when you stretch your legs, and keep your body parallel when you straighten your legs. Try it according to the above practice to ensure that your stomach will be flat.
Thin belly's exercise method 2: Massage thin belly.
Gastrointestinal dysfunction will lead to the inability of the human body to metabolize water in the body, resulting in the accumulation of excess water in the body, and the normal decomposition function cannot be exerted. In order to strengthen the gastrointestinal function, the upper abdomen, anterior midline and Shuijing points of the Intermediate People's Court can be pressed and massaged, which can solve the common fatigue gastropathy of modern people and improve the decomposition of fat. Shuijing points can promote the metabolism of the human body and have the effect of eliminating excess water in the whole body.
At the same time, you can rub your lower abdomen, and then overlap the four fingers of your big hand except your thumb, which can stimulate Daheng and Shu Tian and is very effective in solving constipation. Let the fat accumulated in the stomach slowly disappear and restore the figure of noodles.
You can also massage your stomach, alternately pressing from ribs to navel, and then vibrating your hands. Massage is very effective in promoting the metabolism of subcutaneous fat. This massage method is completed, lying on your back. Bend your knees gently for 3 times in a row.
Thin belly's exercise method three: abdominal breathing thin belly
The so-called abdominal breathing, as its name implies, means that the stomach is forced to inhale rather than the chest, that is, when inhaling, the stomach will expand and when exhaling, the stomach will contract and become smaller. I heard that it can suck more air and have a lot of positive points for aerobic exercise. But it may be difficult to switch from chest breathing to abdominal breathing at first, especially when running or cycling.
The benefits of abdominal breathing
1. can burn subcutaneous fat and visceral fat.
2. It can improve sciatica and lower blood pressure.
3. Suppress appetite, breast enlargement and waist reduction, and improve edema.
4. Let the waist and abdomen muscles increase elasticity and improve sagging and relaxation.
5. accelerate the metabolism of toxins in the body, reaching 15 times as much as usual.
From the perspective of traditional Chinese medicine, abdominal breathing can massage the liver, moisten the viscera, promote gastrointestinal peristalsis and accelerate metabolism; From the perspective of western medicine, abdominal breathing can make the brain produce alpha brain waves, enhance the secretion of endorphins in the brain, and contribute to thinking and creativity. It can even produce a prostaglandin substance, which can slow down the destruction of oxide free radicals and achieve the effect of antioxidant maintenance!
In addition to the above advantages, it is also found that abdominal breathing can increase body temperature and metabolic rate (weight loss)!
Abdominal breathing technique
1. First, practice quietly, consciously inhale from the nose with the lower abdomen force until the abdomen bulges. Put your hand on your stomach and feel it. You can let the gas stop in your stomach for a while and then spit it out slowly.
① Lie on the ground, bend your feet 45 degrees, put your hands flat on your abdomen, and inhale through your nose for 3 seconds.
② Exhale through your mouth for 6 seconds, gently press your abdomen with one hand, and put the other hand under your back, feeling that your back is slightly compressed.
③ Finally exhale through the nose 1 s, press the muscles on both sides of the abdomen with both hands inward, fix the position of the intestine, and concentrate on exercise. The whole set of 10 second exercises is repeated five times.
2. After practicing several times, you begin to practice consciously and purposefully during exercise, and the time that the air stays in your stomach can be adjusted according to the intensity of exercise at that time.
3. At the beginning, you may feel dizzy or often forget because you can't grasp the tricks, but don't be afraid in short, just remind yourself to keep practicing! One day it will become natural, and you will breathe with your abdomen anytime and anywhere.