1, the most effective waist-thinning action
Lean back and twist your waist.
Kneel on the bed, hang your hands around your waist, lean your upper body backwards with the strength of your waist, and stretch your arms backwards at the same time. When you reach the limit of reclining, turn your body to the left, keep this posture for a moment, and then slowly twist your body to the right. Repeated practice of this movement can accelerate the burning of waist fat and make the waist more lovely.
Lift your body and twist your waist.
Lie flat on the bed with your legs together and your hands on your waist. Use the waist strength to lift the upper body up to be perpendicular to the ground, then twist your hands 90 degrees to the left at your hips, then twist them to the right, and then slowly return to the original position. Repeated practice of this exercise can make you get enough exercise and make your waist muscles firm.
Bend over and bend your knees
Legs slightly apart, hands akimbo, keep straight. Bend the upper body downward with the strength of the waist. After reaching the limit, your body will slowly squat down, keep this posture 15 seconds, and slowly return to its original state. Repeatedly practicing this set of movements can make your body exercise, make your muscles strong and make you lose weight easily.
Lift your body and grab your ankles.
Lie flat on the bed with your hands at your sides and your knees and feet on the ground. Use the strength of the waist to lift the lower body to the waist, at the same time lift the upper body upwards, straighten your hands until you catch your ankle, and keep this posture for 30 seconds and then slowly return to its original state. Regular practice of this exercise can make the waist curve more lovely and charming, and practice a small waist.
Swing waist
Legs slightly apart, straight and vertical, hands akimbo. Use the strength of the waist to swing the hips to the left, reach and maintain this posture for a while, and then slowly return to the original posture. Then swing to the right. Repeated practice of the above actions can make the waist fully exercised, make the waist muscles tight and curved, and instantly transform into a small waist.
2, thin waist food
1. kale
Cabbage is recognized as the "king of vegetables", which is rich in nutrition and contains a lot of vitamins A, C, B2 and various minerals, especially calcium, iron and potassium. Among them, the content of vitamin C is very high, reaching 153.6 ~ 220 mg per 100 g of young leaves, and its calorie is only 209 joules. It may be the most nutritious food on earth. After eating it, it will fully support the detoxification function of the liver, inhibit the body's desire for desserts and fried foods, and cut off the material source of fat cell expansion. It is an ideal food for fitness and weight loss.
2. Frozen tofu
Tofu will produce an acidic substance after freezing, which can destroy human fat. Eating frozen tofu regularly is conducive to fat excretion, so that the accumulated fat in the body is continuously reduced and the purpose of losing weight is achieved. Frozen tofu itself has the characteristics of many pores, rich nutrition and less calories, which is very suitable for people who lose weight.
3. Rabe cauliflower
Rabe broccoli has wavy leaves and stems covered with small particles to form flowers. The sulforaphane contained in it can promote the human body to secrete an enzyme substance that can accelerate fat metabolism, which has a good effect on weight loss.
4. Avocados
Avocados are also rich in potassium, folic acid and vitamin B6, and also contain a variety of mineral elements (potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, selenium and so on. ) and edible plant fiber. Every100g of raw avocado contains 74.3% water, 2g of protein,15.3g of fat and 7.4g of carbohydrate, which can provide 673.9 kilojoules of heat. It is a high-energy and low-sugar fruit.
nut
Don't worry about their slightly higher oil content, because most of them are beneficial unsaturated fatty acids. On the contrary, they can accelerate metabolism by increasing the secretion of thyroid hormones, and also let a part of the fat to be stored and the accompanying toxins be excreted.
6. Chia seeds
High-quality food from Central America, rich in omega-3 fatty acids, cellulose and protein, can suppress appetite, accelerate metabolism and burn fat by increasing the secretion of glucagon. After soaking in 15 minutes, the volume of dried Jiaya seeds will expand by about 10 times, and the stomach will feel full soon after eating, which can effectively reduce the food intake.
Chinese cinnamon
Cinnamon, a kind of cinnamon, has a strong smell, which can make glucose transport in cells more efficient and reduce the chance of being stored as fat. In addition, the intake of cinnamon should be at least1.5g at a time to achieve the effect of reducing fat.
8. Wild salmon
Omega-3 fatty acids contained in wild salmon help to improve the sensitivity of insulin, reduce the accumulation of fat in the waist and abdomen, and at the same time effectively speed up the efficiency of metabolism, thus eliminating the old and welcoming the new.