Diet therapy for thin waist
The bloated waist is mainly due to excessive intake of animal fat or excessive calories. The main sources of fat are plant fats, such as walnuts, sesame seeds, sunflower seeds, peanuts and soybeans. And try to eat less sweets. Eat more fruits and vegetables every day, preferably raw, such as tomatoes, cucumbers and lettuce. It is best to give priority to high-calorie food for breakfast and light and digestible food for dinner to prevent fat from accumulating at the waist. Eating seaweed food regularly will be beneficial to waist health. But remember, this diet must be carried out after the child is weaned.
Exercise method of thin waist
(1) Lie on the bed with your knees bent at right angles, then support on the bed with your feet as fulcrums and your hands as the center of gravity, slowly lift your body and then put it down, and do it 10 times in a row.
(2) Lie on your back, stretch your legs, bend your arms sideways, palms down, bend your right leg to the left, land your knees, keep your left leg straight, inhale, then return to your original position and exhale. In the future, change the left leg to do the same action, and each leg will do 10 ~ 15 times.
(3) sit-ups. This action is difficult, but it has the effect of killing two birds with one stone, which not only helps to make the waist thinner, but also makes the thighs thinner. Lie on your left side, with your left leg slightly bent, your left knee leaning forward, your right leg straight and pressing your left ankle, your arms bent, your palm touching the ground, and your forehead resting on the back of your hand. 1 beat-sit up to the right with your left hand raised to the top of your head, touching your left ankle and keeping your right leg straight; 2 beats-return to the starting position. After that, do the same on the other side and breathe evenly. Start with three times per side, and then gradually increase to 10 times.
(4) Sit on the ground, with the upper body upright, legs straight apart, arms raised horizontally, and the upper body slowly flexed to the left and right. After doing 6 left and right bends respectively, lie on your back and relax your muscles, then return to the initial position and breathe evenly, and do 3 ~ 4 groups.
Universal waist aerobics
(1) Stand upright, legs slightly apart, arms raised horizontally, right hand akimbo, upper body bent to the right, left hand raised behind ears, upper body pressed to the right, inhale, restore and exhale. In the other direction, repeat 1 time. 1 group for 8 times.
(2) Lie on your back with your arms flat on the ground. Bend your knees and lift them to your chest. Turn your hips and drive the lower thigh to the right until your right knee touches the ground, and your arms and shoulders are still on the ground. Then recover and repeat in the opposite direction 1 time, 1 group1time.
(3) Kneel on your knees and support the ground with your fingertips forward. Practice hunchback, bow your head, use waist strength and take a deep breath like a cat. Raise your head slowly, bend your back hard and exhale for a long time. 1 group for 8 times.
(4) Stretcher legs open, hands fixed on the side, try to turn the upper body, hips remain motionless. Do it 5 ~ 10 times per minute.
(5) Kneeling posture: hold the retractor fixed on one side of the body with both hands, extend the arms forward, try to turn the upper body as much as possible, and pay attention to keeping the upper body vertical. Do it 15 ~ 20 times per minute.
(6) Open your legs and bend your body. Hold the puller fixed to one side of the body with both hands and pull it from one side of the body to the ground below the other side at the same speed as before.
(7) Open your legs, put your arms on your ears, bend your body to the left and right, and don't move your crotch. Do it 25 to 30 times at a time.
(8) Open your legs, lift the dumbbell horizontally forward with your hands, keep your upper body bent to the left and right, and keep your crotch still. Do it 10 ~ 15 times per minute.
(9) Sit with your hands on the ground, lift your hands straight and then turn left and right. The speed is 25 ~ 30 times per minute.
(10) Stand naturally, rotate the crotch greatly with the strong rhythmic music, and both sides of the pelvis move up and down at the same time.
(1 1) Swing the abdomen, waist and buttocks back and forth with disco music until you are tired.
(12) Sitting posture, with arms raised horizontally, body leaning back, legs straight together, and as high as possible; Twist your upper body left and right, and pay attention to your leg posture. Do it 25 to 30 times a minute.
Being able to insist on doing the above waist aerobics can not only make people beautiful, but also make people stronger.