1, recommended for waist-thinning.
1. Reverse action
First of all, lie on the ground, hold your hands straight on the ground, lift your right leg, stand up straight, support your body with your hands, and keep your right leg parallel to your body. Hold the posture for more than 5 seconds. If you feel tired, come down and have a rest, then change your left leg to support the ground and raise your right leg straight. Do more than 3 groups back and forth.
2. Hand-holding action
Prepare two bricks or a thick book. The height of the cushion is about 12cm~ 15cm. First, sit on the ground and put two bricks near you. Bend your knees and relax, hold down the bricks with your hands, hold up your body hard and try to keep your body straight. Sit down and have a rest when you are tired, and then continue to do this hand-holding action. Do it at least five times at a time.
3. Side brace action
Prepare a brick or a heavy book before exercise. First, sit on the left side with your legs together and straight. Then, lift your body with your left hand and lift it with your feet. Try to keep your body straight and hold a brick in your right hand. Hold the posture for more than 5 seconds, then rest and continue to do it. The left and right hands take turns to do this side support exercise, and go back and forth for at least 2 or 3 groups.
squat
First kneel down, lean forward, hold your hands on the ground, then stand up with your legs and lift them on your toes, with your knees bent 90 degrees. Hold the posture 10 seconds or more. If you are tired, take a rest before you continue to do it. Must be 10 minutes.
5. Horizontal support
Prepare a book with a little weight before exercise. Get on the ground first, then bend your knees with your legs, try to hold the book with your feet, and try to reach the book with your hands straight. Hold the action for 5 seconds, then take a rest before continuing the action. Repeat for about 10 times.
6. Lifting and stretching actions
Prepare a book with a little weight before exercise. First, lie on the ground, lift your legs and stretch up, and put the book between your thighs. Then put your hands behind your head and try to do a sit-up or stretch your body left and right. Do at least 10 times per exercise.
7. Lifting action
Prepare a book with a little weight before exercise. First, lie on the ground, put your legs together, lift up straight, and put the book on your feet. Then stretch your hands left and right, press hard to support your body, and twist your waist to support your hips.
2, thin waist to distinguish time.
1. In the morning 1 1 point, do a small stretch.
After working in the office for 2 hours, my whole body muscles are in a posture for a long time, and I need to do a small-scale stretching exercise:
(1) Stand with your legs shoulder-width, bend your left knee, lift your left calf backward, grasp it with your right hand, and straighten your right arm.
(2) Put the left hand on the right hip, tighten the abdominal muscles, twist to the right when inhaling, and stretch the left waist muscles to the extreme.
(2) When exhaling, return to the middle position and exert yourself in the opposite direction. Keep breathing frequency and waist muscle strength, and repeat the action about 10 times.
Stand against the wall for half an hour after supper.
Don't go back to your seat immediately after lunch every day and stand there for half an hour. It is said that this is how Shu Qi works out, and he stands for half an hour after dinner every day. But don't just stand there. You need to clamp your hips, keep your whole back close to the wall, and keep your head, neck, cervical vertebrae, hips and legs close to the wall as much as possible. At first, after a few minutes, you will feel very tired and a little sweaty. It can be adjusted appropriately and completed in several times, but each time should not be less than 10 minute.
3. Do large-scale sports at 3 pm
This is a very embarrassing moment. It has been three hours since lunch, and dinner is still late. Many office white-collar workers will feel a little hungry, and many companies will set up tea time. Why don't you do some exercise?
(1) Stand with your feet apart, with one foot about shoulder width. Bend your legs in a horse stance.
(2) The right hand is close to the ear, and the right hand presses the body. Bend down in the direction of hand pressure, fully stretch the right waist to the limit, keep breathing evenly, tighten the lower abdomen, stand up after 10 seconds, and repeat the action.
(3) The left hand naturally exerts force in the opposite direction to the right hand to keep the body stretched to the maximum. "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" can also play the role of slimming thighs.
(4) Change hands and do the same action in the opposite direction, and repeat it for about 20 times. At the beginning of the movement, the waist muscles will feel slightly sore. As long as you persist, the fat here will be eliminated bit by bit with the pain.
3, thin waist diet advice
1. Eat more fruits and vegetables.
Fruits and vegetables not only contain a lot of fiber, which can make the wonderful feeling of satiety last longer, but also are rich in antioxidants, such as vitamin C and β-carotene, which can effectively "compete" with abdominal fat. Carrots, cantaloupes, pumpkins and peaches are all rich in β-carotene, while berries (strawberries, etc. And oranges contain a lot of vitamin C, especially oranges, which are one of the most nutritious fruits. It is worth noting that it is not convenient to use fruit juice instead of fruit!
2. Absorb more selenium.
According to the survey of more than 8,000 Americans, selenium, as a cancer element, can reduce the probability of abdominal obesity. People who lack selenium and other oxidants in their blood usually have larger waistlines.
Many kinds of food contain selenium, but it is difficult to measure whether you have taken the optimal amount-55 mg. Because the land where fruits and vegetables are planted and animal feed will have an impact on the selenium content of food. In order to get enough selenium, you can supplement some nutrients, such as selenium Weikang with high selenium content or try to eat food from different places often.
3.a glass of red wine every day
Not that you have to force yourself to drink red wine because you want to lose weight, but that if you are used to sighing a glass of red wine before meals every day, it will help you lose weight. Some studies have found that moderate amounts of red wine can help women fight abdominal fat better than teetotalless wine. After consulting a lot of data, experts found that it is best to drink a glass of 4 ounces of red wine or white wine every day (for 20 months).
If you go too far, you should remember the principle of moderation. Don't drink more cocktails and beer except red wine. Drinking too much wine can also make people fat.
Supplement protein.
Protein's magical function is to provide energy to help you lose weight, and it especially likes to "patronize" belly fat when helping you lose weight. However, studies have also found that too much protein will increase the burden on the kidneys. Because when protein is overdosed, the kidney is responsible for destroying them, which will lead to the loss of calcium in this process. So, your goal is to "distribute" 25% of your daily calorie intake to protein, and make appropriate calcium supplements. If your daily diet contains 2000 calories, 500 calories should come from protein. )
High-protein foods include low-fat yogurt, skim milk, fish and poultry. Nuts are also a good choice, but nuts are also high-calorie foods: an average of about 5 ounces per week is enough (an ounce is about 24 almonds, 18 cashews, or 35 peanuts).
Eat the right fat
You don't have to talk about "fat" discoloration to lose weight. Studies from Spain have found that some fats are beneficial to lose weight, such as unsaturated fats (olive oil) and omega -3 (fish, flaxseed, walnut oil and tofu), while others are particularly prone to accumulate fat in the abdomen, such as omega -6 (grains, corn oil, baked goods and eggs).
In addition, there are some fats that should be completely eliminated: trans fats, which have no nutrition and are commonly found in baked goods or French fries. Wake Forest University has done such an experiment: monkeys are fed a typical American diet, some of which are all trans fat and the other part is fed with unsaturated fat. After six years, monkeys fed trans fat gained an average of 10 lb, and 30% of this 10 lb grew in the abdomen.