Waist and abdomen fat is not easy to lose. Just doing aerobics can't fully achieve the goal. You need at least 20 minutes of aerobic exercise at least three times a week, with a low-fat diet, and then do dumbbell exercises.

Waist exercises

Action one, this action is a bit difficult. Lie on your side on the floor with one arm bent, your elbow supporting your body, and your forearm moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.

Action 2: Stand with your feet wider than your shoulders and your arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.

Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.

Exercise method of upper abdomen

The first action is to lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 2 groups, each group 10- 15 times.

The preparation posture of Action 2 is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay for 1-3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10- 15 times.

Action 3 This is a static action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.

Abdominal movement

The exercise of the lower abdomen is mainly aimed at the so-called "lower abdomen", usually the part where the belt is tied. This is very important.

Action 1 is not an ordinary sit-up. Why do you say "unusual"? In physical education class's sit-ups, you usually touch your knees. But this kind of exercise is not effective. In the next action, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30-60 degrees with the ground, stay at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.

Action 2: Sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat the two groups, 25-30 times each.

Action 3 In order to make your waist more stylish, let's add an action. _ Stand with your feet slightly apart, put your right hand on your waist, and lift the dumbbell (2-3kg) with your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn.

With the development of the intelligent age, there are more and more low-headed families, which can be seen everywhere on the street. There are still many jokes about them, but research shows that long-term bowing is very harmful to our cervical spine, especially to our office workers and teenagers.

Being a "low-headed family" for a long time, cervical spondylosis will not only bother you, but also cause shoulder and neck pain. Practicing yoga can effectively relax tendons and activate collaterals, promote qi and blood circulation, strengthen spine strength and promote blood circulation throughout the body. Let's practice with Xiao Jia!

1, standing on one leg

A. Keep the mountain posture, with the left leg straight, the sole close to the ground, and the right leg straight. The left and right hands can hold the right ankle tightly to keep the whole body balanced;

B. The upper body can be straight or bent downward, chest out and abdomen in order to keep breathing even;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

2. Yamagata variant

A. Keep your legs together in a mountain posture, with your left knee bent and your thighs lifted upward until your left calf is parallel to the ground, with your left arm supporting your left calf and your left hand supporting your left foot to keep your body balanced;

B. Hold your chest and abdomen, keep your eyes on the front and keep breathing evenly;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

3. Inverted variants

A. Keep a prone position, stretch your hands forward, hold your hands tightly, keep your head and hands triangular, and keep your legs upright until you reach a downward dog posture;

B. Exert force on the waist and head, lift your legs upward, leave the soles of your feet from the mantle, and cross your legs to keep your body balanced;

C. Keep the action for 30-60 seconds and repeat the action for five times.

4, one leg standing variant

A. Keep standing, keep your feet together, keep your left leg straight and your toes up, and turn your right hand to hold your right foot to keep your whole body balanced;

B. Keep your left arm straight to the left, tighten your abdomen, bend your right knee slightly, lean forward slightly, and keep breathing evenly;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

5. Dance king style

A. Keep standing posture with legs together, bend your right knee to your back, stretch upward, lean forward with your upper body, and hold your right foot with your hands above your head for balance;

B. Keep your eyes on the front, keep your left leg straight, keep your feet close to the ground, tighten your abdomen and breathe evenly;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

6. Stand with one leg on your head

A. Keep an upright posture, straighten your right leg forward until it is parallel to the ground, bend your trunk to your leg until your head is close to your right knee, and hold your right foot with both hands to keep your whole body balanced;

B. Tighten the abdomen, close your eyes, feel the force of ligament stretching, and keep breathing evenly;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

7. Goddess style

A. Keep standing, spread your legs to both sides with the distance between your shoulders, bend your knees, and slowly move your center of gravity down until your thighs are parallel to the ground;

B. Bend your elbows and stretch upward, support the ground with the soles of your feet to keep your body balanced, exert strength at your waist, and feel the power of fat burning;

C. Keep the action for 30-60 seconds, change the other side and practice, and repeat the action five times.

A group of movements down, not only sweating, the body is warmer, and the backbone of the "low-headed family" has been elongated! Do a group every night, and the shoulder hurts and leaves you!

Regarding winter health, Xiao Jia has something to say:

Don't sleep with your head covered, open the window for ventilation.

Insist on washing your face with cold water and drink warm water often.

Do more yoga to promote health.

Today's topic: What kind of feelings do you think a girlfriend is?

Xiao Jia comes first. Xiao Jia doesn't think her best friend should wash her hair and make up. It's okay to be unkempt in front of her. She won't dislike me anyway. She will be the maid of honor at your wedding and the godmother of your child!

Answer: If you don't control your diet across the board and don't want to exercise more, is there any way to lose weight or lose weight? Yes-we can improve the basal metabolic rate! (The basal metabolic rate is simply the energy consumed by your body when you lie motionless in bed without eating or drinking every day. Even better, the basal metabolic rate accounts for a considerable proportion on the right side of Libra. You should know (taking my weight level as an example) that running for half an hour consumes only about 300 calories, while lying in bed for a day without doing anything will consume 1750 calories. The point is, you may not run for half an hour every day, but your body will help you consume energy every day, which is the powerful force of basal metabolic rate. How to lie down and slim down? Conventional weight training (also known as strength training, muscle strength training, fitness, etc. )!

This is the best way to improve basal metabolic rate! All you have to do is spend 10~20 minutes every day doing weight training (fitness), turn on the switch of your muscles, and then your body will have a fairly high metabolic level in the next period of time, which will help you consume more energy. I know that many people will feel "incredible" when they see "it takes 10~20 minutes a day". I didn't know many things until I tried them myself. Just lose weight, or thin waist and abdomen under normal weight. Try to spare ten minutes every day, turn on your favorite music, choose the lateral positions of two abdomen to do weight training, and then do several groups of abdominal training. Be sure to note that your focus is not just on your abdomen. After all, the size of abdominal muscles is pitifully small compared with chest, back and legs, and there is not much room for improvement. So there is no need for abdominal training. What you want to achieve is to improve the basal metabolic rate of the body by training muscles in all parts of the body, in the process of muscle self-repair and strengthening. So in daily training, you should keep the feeling of "sour and refreshing" in different parts, which is right.

Hello, this is my answer. Personal experience is very useful. Please give me a good answer if you are satisfied.

How to reduce belly fat is the same problem that many obese girls encounter. Because of sedentary and improper diet, excess fat is most likely to appear on the stomach. Let's take a look at these tips for reducing your stomach:

1. This is the same as walking. Actually, it's still the same. Remember to tuck in your stomach when you are sitting. Tighten your abdomen when eating. In this case, you can still tighten your abdomen to make it feel oppressive, so as to achieve the purpose of eating less and slimming your waist.

2. Walk to lose weight. Usually we have to walk. If you have meat on your stomach, remember to use the following methods. Abdomen in when walking. Remember, you should tuck in your abdomen with the greatest strength, and then walk in the usual way and frequency. This will give the belly meat a sense of urgency, so as to achieve the purpose of tightening the abdominal skin and losing weight.

It's hard to lose the meat on your stomach. There is a way to make the abdomen control itself. That is, wearing tights. Loose clothes can be worn in the lower body, but if the upper body is fat, I suggest wearing thinner clothes, especially those at the waist, so as to wrap the abdomen and remind them that they are too fat, so as to burn fat to reduce their waist.

4. When you have nothing to do, such as watching movies, watching TV or listening to songs, you can touch your stomach with your right hand or gently massage it to burn the fat in your abdomen. This, that is, taking the navel as the center, and then rotating clockwise on the stomach with the right hand above as the center. Remember, you must turn clockwise, so that you can persist until you go to sleep.

Running is a very good exercise to reduce abdominal fat. Generally speaking, most of the time when running, the body weight is mainly concentrated on one leg. In order to keep the balance of the body, not only the abdominal muscles should be kept tight, but also the trunk (accounting for 2/3 of the total body weight) should be kept straight during exercise. In addition, running consumes a lot of calories, which is generally between 490- 1 103 calories per hour according to different running speeds.

6. Another commonly used method is kneading. You have to put up with this pinching pain. That is, hands are rubbed from the lower back to the navel. Remember, you must use a strong force, then squeeze the fat into your navel, then grab it with both hands, squeeze it hard and grab it. Repeat this for half an hour, and your abdomen will feel sore. Stick to it for half a month and it will have a very good effect.

The above tells you how to reduce belly fat, and shares six effective ways to reduce belly fat to help you lose excess belly fat quickly. Of course, don't forget to pay attention to your diet.

1, drink a cup of honey water after getting up, and breakfast cannot be ignored. You can only eat a banana, because it contains 8 calories to fill your stomach, but it is not good to eat bananas on an empty stomach, so it is recommended to drink a glass of milk and an egg.

2, Chinese food 1 bowl of rice+vegetables+a little meat, beef is better. But 6-8 minutes full is appropriate.

3. Eat a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner.

4. Be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.

5, be sure not to eat fried, greasy, too sweet, too salty food, because these are natural enemies to lose weight!

6. Weigh yourself once a week, not too much, so that you can see real progress.

There is a yoga movement called jade belt around the waist, starting from Yuan. Put your palms together, put them on your navel, turn around your waist to your lower back, and so on.

This action has the functions of dredging meridians, promoting blood circulation, protecting kidney and reducing belly. After about 20 minutes, your stomach will get hot. Waist protection, thin belly.

Another way is to clench your fist and beat your stomach. There are Tianshu points on both sides of your navel, and you can play for half an hour every day.

Then try not to sit for a long time, because sitting for a long time will cause gastrointestinal congestion and obesity.

You can drink some chrysanthemum tea, nourish liver and kidney, and remove oil from your body.

Try to eat less meat and be vegetarian.

Boat style: Sit on the yoga mat, inhale, lift your legs, straighten your feet, stretch your arms forward, don't bow your back, and keep your spine straight. Take a deep breath in this position, try to keep it for a long time and feel the contraction of your stomach. Exhale and fall slowly. Repeat 6...8 times.

Bow: Lie prone on the mat, inhale, lift the upper body, extend your arms back to the legs and ankles that can be lifted, lean back as far as possible, take the abdomen as the center, and raise your legs as much as possible. Breathe evenly in this position and hold it for one minute. Exhale and go back to the mat. Do it ... eight times. If you persist for a long time, you will see a flat abdomen.

Xiaomi Quotations: Can't you lose weight? Let the autumn wind take away your fat and tears, and gently 1 Dance King will help you solve it.

"Let the autumn wind take away my thoughts and tears." Let's follow the melody of this song on the road of late autumn, let the dead leaves fall on our bodies, and practitioners do yoga quietly, just because of their love for yoga.

Yoga is not a twist, but a way for you to find a quiet self between breathing and inhaling. The key point of "Dance King" is to exercise your legs. When the legs are straight, the waist bends down and the right leg is raised. At the same time, stretch your hands up, reach behind your head and hold your right toe.

Xiaomi found a variant action of "dancing king" for everyone. It can also be said that it is a low-quality version of "Dance King". In this variant, the waist does not need to be bent, the right calf is extended upward, only the chest and head are slightly tilted backwards, the left hand naturally droops, and the right hand touches the toe of the right foot backwards.

After the "dancing king" action, the next step is to practice the variant action of "handstand". Pay attention to keep your arms completely straight, then stick your legs on the wall separately and put your left foot on your right foot. After practice, you must have a short rest and resume your physical strength before you can continue practicing!

After the break, we continued to practice. The following is a variant of the "scorpion" style. This action requires all young ladies to lean on the ground, straighten their legs, keep balance, slowly lift their right legs, bend their calves at the highest point, and breathe slowly with their bellies.

The following is a variation of "head-elbow handstand". First, cross your hands, wrap your fingers, and bury your head. We can kneel on the ground with our knees, exert our strength at the waist and prepare to lift our knees. When we reach the highest point, we can extend our legs diagonally to both sides.

Xiaomi has been practicing handstand last month. But then again, after practicing this movement every day, I will have no strength to get up the next day, hehe! The following little secret will share the method of this action for everyone:

1, arms straight, upright on the ground,

2, legs straight, waist force, put your legs on it.

3, legs flat, parallel to the ground.

4. Note that gravity should be placed between your hands.

If you want to lose your perfect figure, it is not enough to practice alone. You should also eat some coarse grains, such as brown rice, oats and red beans.

The advantage of the "scorpion" style is that it can fully exercise the muscles of the legs. For example, the legs can bend forward and the abdomen is fully exercised. In the process of straightening the arms, you can breathe through the chest and spit out the dirty air in the body.

Good mood+healthy diet+adequate sleep+proper exercise! Choosing snacks is particularly particular, and fruits and vegetables are the best! Don't eat before going to bed! Cultivate the ability to resist all kinds of high-energy food! Also, chew slowly!