Thin waist 8 simple movements, slim waist is every woman's dream, small waist is a sign of a girl's good figure, and the waist is the easiest place to accumulate fat, but the fat around the waist is hard to get rid of, which makes people very headache. Let's take a look at 8 simple moves to thin the waist.
Thin waist 8 Simple action 1 1, patting the lower abdomen:
Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.
2. Turn the crotch horizontally:
Stand naturally, breathe naturally, relax all over, then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, right to back to left, and one beat is turned into one beat, and * * * makes two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.
3, rubbing the abdomen:
Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.
4. Gently rub the navel and abdomen:
You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.
5, side twist hip:
Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.
6, abdominal breathing:
You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.
7, circular motion:
Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.
8. Hip press:
Sit in a chair, put your hands on both sides of the pelvis, help your hips press down on the seat cushion and press the back of the chair with your back. Repeat 3 times, then move your hips left and right. If you feel your blood flowing faster, it's a sign that your body is receiving signals.
Thin waist 8 simple movements 2 thin waist yoga movements
Action one
1, lying on the yoga mat, legs bent, shoulder-width apart, using waist and abdomen strength to slowly lift the waist, so that the upper body and thighs are in a straight line;
2, waist and abdomen slowly put down, keep lying posture. Repeat the action 5-6 times.
Action 2
1, lying flat on the yoga mat, legs bent, shoulder-width apart, hands clasping the back of the head;
2, waist and abdomen force, hands up to the shoulder blades off the ground, just like doing sit-ups.
Action 3
1. Lie flat on the yoga mat, with your left leg straight and flat, your right leg bent, your hands around your right knee, and your legs at 90 degrees.
2, using the strength of the waist and abdomen, the head is slowly lifted upwards, and the left leg is lifted upwards 10 second;
3. Inhale, while maintaining the above posture, and change legs. This set of actions is repeated 6 times.
Daily thin waist tips
First, stand up and twist your waist.
The method of standing and twisting the waist to lose weight is very simple and practical, and can be done anytime and anywhere. Similar to twisting the waist in belly dancing. Waist strength, not leg and back strength.
Second, the plastic wrap is still.
Thin waist can be wrapped with plastic wrap around the waist, then stand still for an hour every day and eat less for dinner. Thin waist is not a problem.
Thin waist 8 simple movements 3 How to practice a small waist
The first trick: turn the hula hoop
Hula hoop is a very effective indoor exercise, which can help to lose weight, increase gastrointestinal peristalsis and facilitate digestion and defecation. Can play a very good role in helping to lose weight and help clear away the garbage in the body. The exercise method is interesting and can be carried out anytime and anywhere.
There are several key points in hula hoop.
1, speed
When doing hula hoop exercise, it should not be too fast, which will strengthen the burden of waist muscles and risk muscle strain and acute volvulus.
2, hula hoop weight
The weight of hula hoop should be the index finger and middle finger can bear the weight. The greater the weight of hula hoop, the greater the impact, which is easy to damage the waist muscles.
3. Exercise time
In fact, the focus of hula hoop exercise is on time. Every time you do hula hoop and thin waist exercise for a short time, it won't have any effect. Therefore, it is recommended to exercise for more than 15 minutes, but not more than 30 minutes. If the time is too long, it may cause fatigue damage.
Note: in the middle and late period of menstruation, luteal cysts will appear around the ovaries. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst and cause serious consequences such as internal bleeding. Therefore, menstrual women are not suitable for hula hoop exercise.
The second measure: reverse belly roll
Reverse belly roll is to exercise lower abdominal muscles, help reduce lower abdominal fat and shape lower abdominal muscle lines. General belly roll is to move the chest to the legs, while reverse belly roll is to move the crotch to the chest.
Key points of anti-belly roll
1. Lie flat, support your hands on the ground or grasp the bracket, bend and lift your knees to make your thighs and abdomen form a 90-degree angle, keep the angle, slowly lift your pelvis and roll towards your chest, try to keep your knees close to your face, keep your back bent and your hips off the ground. The focus of this action is to keep the thighs and abdomen vertical at all times, and to close the abdomen, rather than simply letting the legs close to the chest.
2. Keep the abdominal muscles squeezing for a while, and slowly lower your knees until your hips touch the ground again.
3, the whole exercise process should be kept slow, and you can't use the inertia of your legs to lift your body, otherwise you can't exercise your lower abdominal muscles. At the same time, a part of the back should be off the ground when lifting the buttocks, but not the whole back. On the one hand, the center of gravity changes, no longer exercising the lower abdominal muscles, on the other hand, it is easy to cause pressure on the cervical spine.
The third measure: sit-ups+stand up
Doing sit-ups can effectively stimulate the groin, stimulate the blood vessels in the groin and promote the blood circulation in the abdomen through exercise, thus achieving the effect of treating and relieving gynecological diseases. At the same time, sit-ups with certain breathing can effectively reduce abdominal fat and exercise the whole abdominal muscle group. Corresponding to sit-ups to exercise the abdomen, doing sit-ups can exercise the muscles of women's back, back and buttocks and shape muscle lines.
Key points of sit-ups
1, the whole person lies down, with his feet and soles on the ground, his knees raised, his hands crossed on his chest, or his hands on his ears, and his upper body raised so that his chest rests on his knees. When sitting up, the abdomen should exert force, and it should not be driven by arms or other parts.
2. The whole sit-ups should be neither too fast nor too slow. Too hard can easily lead to muscle strain, but too slow will reduce the exercise effect of sit-ups.
Method for rapidly reducing abdomen
Essentials of standing movements
The initial action is similar to sit-ups, but the hands are placed on both sides of the waist, and then the waist and abdomen stand in the air for 2~3 seconds and slowly fall. Customize 40~ 100 times according to the degree of exercise.
In fact, for women, no matter which part of the body they want to shape, they have to go through a process: reducing fat to shaping muscles. Therefore, it is also true to shape the waistline and create a perfect "small waistline". Based on certain aerobic exercise and a healthy and reasonable diet (even without dieting), it can also effectively burn whole body fat. On this basis, local intensive exercise can not only increase muscles, but also reduce fat locally, making lines more likely to appear.
Touch clockwise
Touching your stomach is also a good choice. Remember, press your right hand slightly hard on the fat, and then you can touch the fat in a large area or a small area clockwise. After a while, slightly increase the intensity and touch it like this again. Slowly increase the intensity, and then feel the meat in your stomach. You can stop when you have a strong burning sensation. This is to burn fat.
Yoga exercises to lose weight
Everyone agrees that yoga has a good effect. But some people just can't hold on. Remember, when you are at home, you don't have to do your movements perfectly. You can lie flat on the bed, then stretch your limbs, then bend your body to the middle, and walk your legs and hands to the middle, so that you can squeeze the waist flesh and achieve the effect.