Reduce your stomach and teach MM how to reduce your stomach. . . .

First do supine leg lifts. Divide 30 people into four groups.

Then, do this hip-closing action, with your legs apart, your hands flat on your sides and your waist raised. Also do 4 groups.

Then lie on your side, with one hand supporting your head and the other hand supporting the bed, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make mistakes. If it's done well and your hip side is not sour, you're not doing it right. This one is made of 20 legs, the last one should be lifted and stopped for a while, and then the other leg should be changed. Also do 4 groups.

After the side leg lift is completed, gently pat the sore place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts.

Finally, you stand panting in front of the mirror, and you will be surprised to find that your belly circumference is less than xx cm! !

Subtract the "small belly" from the three strokes-women are afraid of being fat and have been looking for a good way to lose weight. In fact, it is also possible to lose weight by massage under the condition of controlling diet and insisting on exercise. Here is a method of self-massage and exercise to reduce abdominal and waist fat: acupoint massage Shu Tian: 2 inches beside navel, a little on the left and a little on the right. Shenshu: In the lower back, flush with the navel, 65,438+0.5 inches beside the spine, one point on the left and right. Guanyuan: 3 inches below the navel. Waterway: 2 inches next to Guanyuan point, one on the left and one on the right. Dachangshu: that is, Shenshu point is 2 inches below, with one point on the left and one point on the right. Chengshan point: the midpoint of the calf, where the calf muscle becomes the achilles tendon, a point on the left and a point on the right. The above acupoints are all pressed, and it is advisable to have a local pain. The order is from top to bottom, from front to back, and each acupoint is pressed for about half a minute, * * * for about 5 minutes. Health massage (1) Abdomen rubbing: Sit or sleep on the bed, relax the abdomen with overlapping palms, massage the abdomen with slight pain for about 3 minutes, and then rotate the abdomen clockwise for about 3 minutes. (2) Massage the thyroid gland: The thyroid gland is located on both sides of the Adam's apple and is a soft glandular tissue. After getting up every morning, gently massage and then rub for about 2 minutes each time. Insist on exercise because weight gain is mainly due to excessive intake of energy, which leads to excessive deposition of adipose tissue, so it is very important to insist on exercise. Jogging or walking for half an hour every day to 1 hour has a good effect on losing weight. At the same time, it can also improve other symptoms, such as constipation, insomnia, hypertension and so on.

Slimming: It's so easy to lose weight.

With the growth of age, it becomes more and more difficult to lose a small belly. This is because the change of hormone secretion makes it easy for fat to accumulate in your abdomen as you think, which makes your abdomen fatter and fatter. University of vermont once conducted a study on 178 women aged 20-60. Although they all have a healthy weight, the oldest women have 55% more abdominal fat than the youngest women.

However, a big belly is not inevitable. Dollas's abdominal adjustment training is your secret weapon. Because it can make every abdominal muscle move: drooping six-pack rectus abdominis, flabby fat and fat transverse abdominis on both sides of the waist, which are always neglected in previous exercises, Michelle Dozois, the Latin American coach of Dollas, who designed this exercise, said that every beat of the exercise will bring your navel closer to the middle, thus flattening your lower abdomen. Do it three times a week and once every other day, which can make you lose your small belly easily.

★ Toe on the ground

A, lying flat: the thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

B. Inhale: The left leg is lowered in two parts, starting from the buttocks only, and the toes rush down to the ground (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

★ Around the thigh

A, lying flat: the thighs are straight. Lift your left leg at 90 degrees to the ground. Toes taut, hands naturally flat on your sides, palms down. Hold this action for 10 to 60 seconds. If this posture makes you uncomfortable, you can bend your right leg and put your feet flat on the ground.

B, the left foot rushed to the ceiling around a small circle, and at the same time turn the left leg from the thigh root. Inhale when you start this action. Finally, exhale. When doing this action, your body should be tight, stay still and don't waver. Turn six times and turn six times in the opposite direction. So is the other leg.

★ Cross.

A, if the toes touch the ground, but hands should be crossed behind the head, elbows outward, and head, neck and shoulders should be raised.

B, inhale, at the same time, the upper body is lifted, the left shoulder is close to the right knee, and the left leg is extended upwards, making an angle of 45 degrees with the ground. Turn left when exhaling, with your right shoulder close to your left knee and your right leg straight. This is a beat. Do this in six beats.

References:

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1. Sit up straight.

Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and wrap their feet smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.

2. Don't bear it.

Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.

3. Use abdominal breathing.

The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.

4. Keep losing weight.

When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.

5. Be absolutely diligent in exercise.

In addition to reminding yourself to tuck in, do more anal exercises and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, they can also make air flow smoothly and increase vital capacity.

Fight back waist fat

Myth 1: Sit-ups are the best way to exercise abdominal muscles.

Reality: Shoulder ache, backache, but my stomach is still there.

Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.

Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.

Myth 2: If you want to develop tight abdominal muscles, you must do abdominal exercises every day.

Reality: There will always be a counterattack.

The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.

Correct practice frequency: 1 3 times a week.

Myth 3: High-density exercise will definitely double the effect.

Reality: breathless and out of position.

Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.

Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.

Myth 4: strengthen the abdomen = waist.

Reality: I lost my waist and gained my stomach.

Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.

This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.

Suggestion: practice step by step and don't believe in the "two in one" method.