Stop doing sit-ups;
If you have been doing traditional sit-ups and they can't be faster, let's face it, it doesn't work because it strengthens the wrong abdominal muscles. Fortunately, a fitness scientist from San Diego State University tested the effectiveness of thirteen most popular abdominal exercises, and finally summed up four most effective "abdominal fat killers". In order to achieve the best results, these four exercises are divided into three groups every day, each group is fifteen minutes.
Stampede exercise:
I just want you to lie on the floor and pretend to step on an imaginary bike. The correct action is to press the floor with your back down and put your hands behind your head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle.
Knee lift:
Find a sturdy chair and sit on the edge of the chair with your knees bent and your feet flat on the ground. Tighten your abdomen, lean back slightly, and keep your feet a few centimeters off the ground. Keep a steady movement, pull your knees towards your chest, and bend your upper body forward at the same time. Then put your feet back in place. Repeat.
Arm sit-ups:
Lie down, bend your knees, and hook the bed with your feet together. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If you find it too difficult, lift your upper body off the floor.
Ball lift:
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward
Your goal is to sweat. The purpose of all aerobic exercises is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.
4. Seven good ways to slim your waist
First kind
1. The feet are separated by the same width. Move your head clockwise and counterclockwise, 4 times each. Repeat 2-3 times.
2. Separate your feet, raise your arms horizontally in front of you, and hold them with your hands crossed. Turn your body left and right four times. Repeat 2-3 times.
3. Stand or sit with your hands akimbo. First bow your head four times, then bend (bend forward) four times. Repeat 2-3 times.
4. Put your hands on your shoulders and stand with your elbows forward. Lift your right leg and try to touch your left elbow with your right knee. Restore. Lift your left leg and touch your right elbow. Repeat 4-6 times.
5. When sitting, keep your feet as far apart as possible. Stretch your hands forward, bend forward, and touch them as far as possible. Repeat 4-6 times.
6. Lie on your back with your hands crossed on your chest and do sit-ups with your feet off the ground. Lie down again, bend your knees and close your legs, with your knees as close to your chest as possible. Repeat 4-6 times.
The second type
Length spread your feet and put your head in your hands. Do 20-25 clockwise turns on the head, and the bigger the range, the better.
2. Sit with hands behind your back. Bend your legs slowly with your heels and try to keep your knees close to your chest. Repeat 8- 15 times.
3. Lie on your back and press your hands on your abdomen. Overcome the pressure of your hands, straighten your abdomen and take a deep breath at the same time. After 3-5 seconds, press the abdomen with both hands again and exhale slowly to recover. Take a break for 5 seconds before doing it. Repeat 8- 15 times.
4. Lie on your stomach, put your hands under your face and slowly lift your waist. The higher your chest is from the ground, the better. The longer you persist, the better. Take a break and do it again. Repeat it twice.
The third kind
Standing with arms akimbo. Bend hard to both sides, first right and then left, and do 15-20 times.
2. Sitting posture and double back support. Legs fall to the right first, and the right leg touches the ground. Then he fell to the left and landed on his left leg. Repeat 8- 12 times.
Lie on your back and put your head behind your back. Sit up slowly and then lie down slowly. After a period of exercise, put your feet on the chair and do it. Repeat 4-6 times.
4. Lie on your stomach with your hands stretched forward and your legs apart. Lift your right body and extend your right hand as far as possible. Restore. 20-25 degrees. After a short rest, do it in a different direction.
The fourth kind
Sitting posture, feet apart, hands akimbo. The upper body is forced to rotate 6-8 times. Repeat it twice.
2. Lie on your back, arms akimbo, upper body slightly lifted, and try to turn right to restore. Do it in another direction. Do it as many times as possible
3. Lie on your back and raise your arms horizontally. Stretch your arms forward, lift your upper body at the same time, and suck in your abdomen and inhale hard. Restore, exhale. Repeat 4-6 times.
4. Lie on your stomach and lift your body with your hands. Kick your right leg backwards as many times as possible. Change your left leg before you do it.
The fifth kind
Stand straight with a stick (or rope) across the front. Step on the stick in turn with your left and right feet. Keep your back straight when you step on your feet, and don't bend over. Do it for 2-5 minutes.
2. Kneel on your knees, support your forearm, bend forward to your abdomen as far as possible, and tighten your arms. Restore. Then lift your body, head back, and bend back as much as possible. Repeat 10-20 times.
3. Lie on your right side. Bend and stretch your left leg rhythmically. When bending your legs, try to keep your knees close to your chest until you are tired. Do it on the other side after a break.
4. Lie on your right side, with your left leg on the chair and your arms crossed on your chest. Turn left repeatedly until you are tired. Do it on the other side after a break.
The sixth kind
1. Sit on the ground first, with your upper body tilted back 45 degrees, your feet together, your knees bent 90 degrees, and your hands slightly bent on your thighs.
2. First straighten your hand to the left thigh.
3. Hold the left and right for 4 seconds, lasting 15-20 times.
The seventh kind
1. First, relax and lay flat, put your feet together, bend your knees slightly, keep your upper body still, and lie flat at about 90 degrees to the left.
2. Alternate left and right, 4 seconds each, lasting 15-20 times.
5, 12 tips for thinning calves.
Do you know why your calves are thicker than others? Many times you are not really fat, but the calf edema caused by bad living habits! The golden secret of beautiful legs is sometimes in your daily habits.
1, avoid standing for a long time or sitting for a long time, always let your feet move up and down, and take a short walk if possible.
2. Get into the habit of wearing medical elastic socks and exercising your legs for one hour every day, such as walking, brisk walking, cycling, running or using a treadmill.
3. You should get into the posture of lying down several times a day, raising your legs higher than your heart and keeping your knees bent, which can promote venous blood circulation in your legs.
4, to maintain a normal weight can not be overweight, because overweight will increase the burden of leg veins.
5. Try to avoid lifting heavy objects exceeding 10 kg.
6. Keep your feet and legs clean to avoid injury.
7. If your leg skin is dry, please take medicine according to the doctor's instructions.
8. Check yourself for swelling of the calf every night.
9. When you sleep every night, raise your legs about 6 cm to maintain the most comfortable posture. Don't make your legs stiff because of this, otherwise it will be counterproductive.
10, please put on medical elastic socks immediately after getting up every day, and do leg lifting and foot stretching exercises repeatedly for several minutes. Because leg swelling usually occurs after standing for a few minutes after getting up. Wear socks continuously during the day.
1 1. Keep medical elastic socks clean, avoid high-temperature washing and exposure, and pay attention to whether their elastic functions change. The elasticity of a pair of high-quality elastic socks can last about 8- 12 months, so when the elastic socks lose their elasticity, they should be replaced immediately to ensure that your legs are cared for at any time.
Please give up the habit of smoking.