Reduce fat+exercise waist and abdomen

Here are some tips.

Losing weight is inseparable from diet. Practice three points and eat seven points. Diet is the most important link. A very simple way to eat well is to eat protein, carbohydrates and vegetables separately. Eat protein first, then vegetables, and finally carbohydrates. In the end, you find that you are almost 7 minutes full. That's enough. Don't eat any more, because the hormone leptin makes you "full".

Second, what is the fat reduction campaign?

If you are at home, the most effective way to reduce fat is to climb stairs. Remember not to run up the stairs, but lean over and tighten the climb of one hip step by step. Keep your back straight and your knees in a neutral position, aligned with your toes. Step on the ground with your back foot, and you can also practice peach hip stovepipe while reducing fat. Just keep a constant speed and don't rest. Otherwise, you must follow this method, or you will accidentally cause knee joint injury.

More importantly, go up the stairs as little as possible. You can walk down slowly or get off the elevator. You can calculate it every day according to your physical strength and ability, about 120 layer, divided into 4 to 6 groups. Young people can do it, as long as the speed is not fast and the consumption is particularly high.

Third, how to practice the waist and abdomen?

1. Dead insect type

Lie on your back, lift your hands and legs perpendicular to the ground, try to keep the physiological curve of your waist during the whole exercise (it is better to stick to the ground), put your hands and feet down on the opposite side, and repeat this action when you come back. You can keep "abdominal breathing" during the movement of your limbs, and there should be no shaking in the whole core area. Try to slow down each movement for 5 ~ 8 s and do it 20 times on each side.

2. Birds and dogs

Knees and palms on the ground, back straight, head and trunk in a line, hands and shoulders in a line, knees and hips in a line, the opposite arm and leg straight, parallel to the ground. Keep the core from shaking all the time, slowly put your hand back to its original position before doing the other side, and don't shake your stomach! ! Continue to tighten, if you feel that you can't do it, you can extend a hand or a leg first. Try to slow down each movement for 5 ~ 8 s and do it 20 times on each side.