1, how to stay away from the waist of the bucket?
1, put your hand on your abdomen two or three times during the day.
Inhale deeply, tuck in the abdomen, push the abdominal muscles to your hands when exhaling, and do it continuously for 10 to 15 times.
2. Insist on abdominal massage every day.
Take a standing or lying position, with the palm close to the abdomen, and massage clockwise 15 minutes once a day. You must stick to it.
During the day, you must always think about the habit of abdomen.
Keep your back straight when sitting, so that your abdominal muscles can play a better role. Pay attention to your sitting posture, standing posture, walking posture, chest out and abdomen in. Never relax your abdominal muscles. Maybe you won't get used to it at first, but after a week, you will see the effect.
4, slippery heels are easy to abdomen.
Lie on your back on the bed with your feet slightly apart from your knees, put your hands on your abdomen, and stick your palms on the upper edge of your pelvis. Tighten the abdomen, feel the tension of abdominal muscles with your fingers, and then straighten your legs completely in turn until your legs are bent less than 90 degrees. Pay attention to keep the heel always sliding against the bed surface during the action. Once you feel the pelvis shaking, return your legs to a straight state. After fully mastering the movements, you can put your arms on your sides to do the movements.
This action can effectively exercise the deep muscles of the lower abdomen and play a good role in abdomen. Generally, take a rest for about one minute every 20-30 times and practice 3-4 groups repeatedly. If you think this action is very simple, you can lift your heel off the ground and do supine leg lifting exercises.
5. Yoga stretching
Sit your legs apart as far as possible, stretch your thigh tendons, put your hands on the root of your thigh, and inhale and abdomen. Raise one arm above your head. The upper body is inclined to the opposite side of the arm to 90 degrees, and the other arm can be placed behind the thigh and stretched on both sides in turn.
6. Abdominal muscle exercise
Exhale when lifting the shoulder can reduce the air pressure in the body and let the abdominal muscles fully participate in the exercise-the abdominal muscles are responsible for the abdominal movement; To maintain the best posture, listless leaning forward will make your abdomen more prominent, and good manners are a panacea for flattening your abdomen.
7. Standing for a long time
Once the abdominal muscles are consciously absorbed, the abdominal fat will be exercised and persisted for a long time, and the abdomen will be flattened.
8, thin waist exercise before going to bed
A, hands on the ground, climb to the ground flat.
B, arms to support the body, keep the upper body and the ground at 50 degrees.
C, head back as far as possible, keep this action 10 seconds.
9, reasonable arrangement of diet
Eat more breakfast and lunch properly to prevent excess calories from turning into fat, and try to eat less salty food.
2, other thin waist methods
(1) Take a bath and massage your waist.
Social life is under great pressure now. Choosing bath massage can not only relieve stress, but also make you slim down. Taking a hot bath every day and dropping a few drops of essence in the water can effectively relieve the nerve pressure. Hot water massages the waist, promotes blood circulation, burns waist fat and reduces fat on the stomach.
(2) Drink yogurt and slim your waist
For busy office girls, you can choose to drink yogurt to slim your waist, because drinking more yogurt can increase the absorption of lactic acid bacteria and cellulose, which has a good effect of clearing the intestines, thus changing constipation and accelerating gastrointestinal activities. Moreover, yogurt is rich in protein and low in fat, so it is a good diet food.
(3) Eat fruit and slim your waist
Eating more fruits can also slim your waist, such as tomatoes and pineapples. Tomatoes are rich in lycopene, dietary fiber and pectin, which can reduce calorie intake and strengthen gastrointestinal peristalsis. The proteolytic enzyme of pineapple is very powerful, which can help the human body digest protein and achieve the effect of slimming. Therefore, in our daily life, we should eat more fruits, which is absolutely beneficial and harmless.
3. How to lose weight by walking
1, pay attention to your walking posture.
Incorrect posture will greatly reduce the weight loss effect. "Stride, swing your arms and straighten your back" is the advice of sports experts to dieters. In a hurry, holding an empty fist when marching.
2. Exercise while waiting for the bus
You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Concentrate the centripetal force on the abdomen and tighten it with all your strength. Feel the navel close to the back and recover after 6 seconds. Repeat these simple exercises so that you can do them as soon as you have time!
3. Stand on the bus.
It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner. Grasp the rings with both hands, spread your feet slightly and lean forward. At this time, you can feel the abdominal muscles tight and exercise the abdominal muscles. If you can't reach the rings in the car, you can hold the railing with your hands, stand on tiptoe like a ballet dancer, and put it down when you are tired. Repeated practice like this can beautify the lines of your calves. Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.
4. Master the effective walking intensity.
Walking is a typical aerobic exercise. Energy is mainly supplied by oxygen metabolism, which requires you to reach a certain speed and meet a certain exercise time every time you walk, so that you can fully decompose sugar in your body and consume fat in your body. Therefore, it is necessary to achieve the "effective number of steps", that is, the effective number of walking steps to meet the standard of aerobic exercise. The conditions for becoming an effective number of steps are: you must walk more than 60 steps per minute and walk continuously for more than 10 minutes. In the past, there was either not enough continuous walking time or too few steps per minute, and a lot of useless work was done. In order to make the effective steps more accurate, we should use "coaching" tools such as pedometer to help.
5. Heel first
The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.
6. "Don't give up" to take a walk to lose weight
It is unrealistic to consume excess body fat in a week or a month. It is best to keep exercising every day for 40 to 60 minutes at a time. Just like going back to the classroom after class and on the way to and from work, it is the best time to take a walk and get in shape. Then take a pedometer and other coaching tools with you, and you can build confidence in losing weight. Sticking to it for a period of time, walking to lose weight will gradually become a part of daily life and become a more effective means to shape a perfect body and have a healthy body.
7. Open your arms.
Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.
8, when the side backpack bag
Before the left leg and after the right leg, you can slightly open the distance between your legs. When squatting, the right leg should be as close to the ground as possible and the left leg should be at right angles, which will make the left thigh and right leg feel a little sore. It is suggested that after squatting for *** 12 times, change the side back, change the right foot in front, and then repeat the action.