1, women's abdominal weight loss exercise
Torsion abdomen
Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.
half the circumference of the sleeve where it joins the shoulder
Similarly, you should lie down in the preparation posture of sit-ups, with your knees together, your legs at about 90 degrees, your hands on your head, your shoulders off the ground and your chin closed when you exhale, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.
Lift your knees and touch them.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.
Stretch the ground
Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.
Transverse stretching
Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.
Bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
Lift your legs and twist your knees.
After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.
Women's abdominal weight loss diet
pineapple
Have you ever heard that pineapples are "delicious" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.
banana
Girls who can't poop will be advised to try bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great functions of regulating intestines, strengthening muscles, diuresis and softening feces. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.
Lemon belly
The acidity of lemon is mainly citric acid, which is an essential substance in promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known. Girls usually use it to whiten their skin, and its function of promoting intestinal peristalsis is often used as an auxiliary diet by dieters!
kiwi fruit or Chinese gooseberry
Kiwi (kiwi fruit) with too much vitamin C has always been the favorite of girls who love to drift. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying the skin, but it is still available all year round. Meimei can try to eat!
tomato
Strictly speaking, tomatoes should be classified as vegetables. So it is often seen in ingredients. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient for cooking.
2, jogging precautions
Why not lose weight and gain weight by jogging and aerobic exercise every day?
1 What you have to do when you get up every day is to run three times on the playground of a nearby school, and then have an aerobic class in the gym near the company at noon. Every day, rain or shine, we pay great attention to our diet. The calories we eat are quite low, but we still gain weight. You can't lose weight with such a large amount of exercise? You do exercise a lot every day, but remind you to keep the same exercise prescription for a long time and don't change it. After a long time, your body will gradually get used to this kind of exercise. What you should do is to change the exercise, intensity and time. Changing jogging in the morning to swimming, or increasing exercise intensity, can also increase exercise time and run more laps.
Leg-stovepipe exercise and ass-lifting exercise are difficult to do and not thin.
There are always a lot of slimming exercises in newspapers and magazines, and even many slimming books available in bookstores have a lot of muscle exercises to slim down here and there. No matter where the thighs, calves, waist and stomach are, I do it seriously every day. Why is my leg not thin at all and my ass is still the same size? The problem is that you don't cooperate with aerobic exercise. In order to burn fat, you must do aerobic exercise. The main function of muscle strength exercise is to increase muscle mass, improve metabolic rate, shape posture and make you look more curvy. If you only do muscle strength exercise and don't do aerobic exercise, you will gain more muscles and keep the fat unchanged. You won't look slim, but stronger. In addition to these gymnastics, walk or run for 30 minutes every day.
Climb 1 1 floors to work every day. How can you not lose weight?
First of all, your persistence and perseverance will be rewarded, but why not lose weight? The problem lies in the length of exercise. There is nothing wrong with climbing stairs as aerobic exercise, but think about how long it takes to climb 1 1 building, 5 minutes or 10 minutes. Aerobic exercise needs to be effective, and it takes the body at least 20-30 minutes to start burning fat more effectively.
I can't lose weight when I walk every day.
You have made up your mind to start exercising, and you choose to walk as the first step of 1. But how can I not lose weight? First of all, I hope you don't wear slippers and take a walk in the park after dinner as your daily exercise. Or walking home in high heels after work is called walking. You must make your heart beat at least 130 times per minute, and exercise at least three times a week for at least 30 minutes each time. This kind of "walking" exercise is effective.
Sweat as much as possible.
The more you sweat, the faster you lose weight? In order to sweat more, you choose to wear trousers and long sleeves, or take out the secret weapon to lose weight. When you go to an aerobic class with three warm corsets, you really sweat like rain, but what you get rid of is not the fat on your body, but the water. It's time for a break, and the coach said that when everyone drinks saliva, the sweat that just came out will come back immediately. So it's not important to sweat more and sweat less. More importantly, if you exercise in an airtight three-warm corset, your body temperature may rise too high and cause shock, which is very dangerous.