Thin belly, losing weight is the goal of many people. Many people have a lot of fat on their stomachs, which makes many people very miserable. Small belly is the most common physical problem. I believe no one wants to have too much meat on his stomach. Let's share the weight loss exercise method, thin belly.
Thin belly 1 1, body lying flat on the ground, hands bent, elbows outward, hands resting on the head. Legs close to knees, feet can be slightly separated, pay attention to abdomen.
2. Raise your head forward, drive your upper body off the ground, keep your legs still and inhale at the same time. Slowly lower yourself and repeat the action 20 times. Pay attention to abdominal exertion and don't strain your neck.
3. Lie flat on the ground, raise your head with your hands close to your ears, palms facing each other, and leave the ground. Put your legs together, then lift them so that your thighs are vertical to the ground and your calves are parallel to the ground. Pay attention to the abdomen.
4. Keep your legs still, raise your head with your shoulders, paddle forward with your hands and stop at your waist. You can feel that your stomach seems to contract when you curl up. After a period of time, you can successfully abdomen.
5. Lie flat on the ground with your legs together, and then lift up so that your thighs are vertical to the ground and your calves are parallel to the ground. Hands straight up, perpendicular to the ground, palms facing each other.
6, the leg from bending to straight, and the ground at an angle of 45 degrees. At the same time, raise your head, paddle down with your hands and stop at your waist.
7. Lie flat on the ground, put your hands on your head, elbows outward, legs together, then lift up so that your thighs are vertical to the ground, your calves are parallel to the ground, and then turn right.
8. Turn your body to the other side and keep your right leg straight forward for 5 seconds. Turn in the opposite direction again, and the leg will become the right leg kneeling on it, and the left leg will straighten forward and repeat the action.
9. Walk briskly for half an hour. If you want to reduce the fat on your stomach, you can take two stops after work instead of taking the bus. If you don't like running, you can choose a brisk walk, which can help white-collar workers digest calories. You can see obvious results by walking briskly for more than half an hour every day.
10, jogging for 20 minutes, running is one of the simplest and most effective weight loss exercises. But many people don't like running, and white-collar workers can choose to jog for 20 minutes. Among them, jogging after getting up early is the best time to lose weight and can improve your metabolism;
Let the body enter the state of burning fat 3 1 1, and massage the abdomen clockwise. This method is simple and easy for white-collar workers, as long as they put their hands on the lower abdomen and massage the abdomen clockwise. This action lasts more than 20 seconds, three times a day.
12. Rub the abdomen downward. As mentioned above, this method is also effective. Gently massage with your four fingers (except your thumb) from below the navel and rub it back and forth for about 6 times, which will help reduce the waste in the intestine.
13, white-collar workers have been sedentary for a long time, and the blood circulation in the body is seriously blocked. The waist and abdomen are particularly prone to accumulation of garbage and fat. Twist the waist and abdomen more to promote the blood circulation of white-collar workers and prevent fat accumulation in the waist and abdomen.
Thin belly's tips for losing weight
How is the fat on the belly formed?
1, sedentary to form a small belly
Sit for a long time a day, don't like sports, sit down and watch TV after dinner, and surf the internet while eating snacks. If you have this
Some habits and have grown a small belly, then you are suitable for practicing belly reduction.
Weight loss method: whether you are walking or standing, remember to shrink your lower abdomen. It is best to practice abdominal breathing to contract the lower abdomen. I may not be used to it at first, but after a long time, my stomach will tighten.
2, life pressure leads to a small belly.
Too much pressure in life can also lead to a small belly. Life is very stressful, and some people often relieve their stress by eating big meals.
This will unconsciously ingest unnecessary food, resulting in gastrointestinal protrusion. The small belly caused by this situation is also suitable for abdominal breathing.
Weight loss methods: inhalation, abdominal distension, exhalation, and abdominal contraction. This can stimulate gastrointestinal peristalsis and promote the discharge of waste in the body.
3, the posture is not correct to form a small belly
Incorrect posture, such as sitting, sometimes hunching over, or walking with your chest out, will lead to the growth of a small belly.
Weight loss method: correcting the wrong posture can solve the problem of small belly. When walking, relax your shoulders, swing your arms naturally, and lift your lower abdomen to keep a little nervous. Sit up straight and keep your back straight.
4, poor defecation leads to a small belly.
Poor defecation, constipation, etc. It will cause waste to accumulate in the stomach and form a protruding belly.
Weight loss method: once constipation occurs, try to reduce overeating, eat more fibrous food, drink a cup of warm boiled water or honey water on an empty stomach in the morning, and drink a cup of yogurt half an hour after meals to promote defecation.
Matters needing attention
Therefore, if you want to lose weight quickly, you must find out the cause of small belly, so that you can get rid of fat faster and more effectively!
Daily gastric reduction
The first trick: pat the lower abdomen with your hand.
The body is completely relaxed, standing on the ground naturally, the whole body is in a relaxed state, and then slapping the lower abdomen alternately with both hands, with moderate strength, one pat at a time, four pats and eight pats.
The second measure: rubbing the abdomen.
The body is completely relaxed, standing on the ground naturally, breathing naturally relaxed, holding both sides of the lower abdomen with both hands, then rubbing the pubic bone, rubbing once with one beat, and doing four and eight beats.
Weight-loss exercise method: thin abdomen 2 movements 1, diving and swinging slimming exercise for the back and lower abdomen.
First, put a balance bar about two feet in front of the BOSU balance ball, then stick the lower abdomen directly on the balance ball, then leave your feet off the ground and gradually separate your legs. Remember to put your hands on the balance bar and raise your legs as high as possible.
Then, slowly roll the balance table in front of the BOSU ball and let your feet return to the ground; This set of movements needs to be repeated about fourteen times, and there can be a rest for thirty seconds between each set of movements.
Action two, crescent-shaped stride weight-loss exercises are aimed at the back and hamstring muscles.
First, stand with your legs together, holding a dumbbell weighing eight to twelve pounds in your right hand, and then stretch your right leg back as far as possible to bend your left leg 90 degrees. Try to lean on your left knee, while keeping your left hand at the same height, straighten it out and let your right hand droop naturally.
Then raise your right hand until your elbow crosses your body, and so on for about fourteen times. Then lift it on the other side. It is suggested that the whole set of movements be divided into three groups, with the same interval of 30 seconds.
Action 3: Stretch the shoulder, thigh and hamstring muscles to bend sideways.
First, hold a pair of five-pound or ten-pound dumbbells, then naturally hang your hands at your sides, extend your left foot, make your crotch at 90 degrees, and let your right hand cling to your shoulders and slowly lift it (see Figure A above). After waist support, the upper body bends to the left, so that the dumbbell of the left hand is placed on the left ankle;
Then slowly raise your right hand over your head and try to keep it in a straight line with your left hand. This action can be repeated 14 times on one side and then done on the other side. Repeat three times, with an interval of thirty seconds.
Thin belly 3 moves 1 and tuck your knees 1.
Lie on your back on the mat, then put your legs together, bend your knees naturally upward, and try to hold your two calves with your hands. At this time, pay attention to the soles of your feet and try to hook up and out. After stopping for fifteen seconds, resume lying flat, and then repeat this action ten to fifteen times.
Action 2, tuck 2
It's similar to the action just now, but the action of the sole is different, that is, after holding your knees with your hands, try to hold your legs to your chest, hook your feet and soles, but push inward. Repeat this action ten to fifteen times, and stay for about fifteen seconds each time.
Action three, cobra pose.
Lie on the mat, head down, pay attention to keep your legs together and straight, and keep your instep as close to the ground as possible. Try to put your hands on your chest and put your fingers together to support the ground. Keep your shoulders, chest and abdomen off the ground and try to look up. After stopping this action for about fifteen seconds, return to the original position.
Action four, bend over and twist
This action may seem awkward, but it is simple to do. Similarly, lying flat on the mat, legs and arms naturally open in a big font. Pay attention to keep your instep straight. Twist your upper body to the right and lean forward. At this point, make sure your legs are still, head down, and try to stretch your waist and abdomen. Help the waist and abdomen burn fat. After this action lasts for fifteen seconds, twist to the left.
Action 5: Stretch and twist one leg on your back.
Lie flat on the ground with your legs straight and your hands raised horizontally. Pay attention to palm down. Then, bend your left leg to your right knee and try to stick your right calf to the ground. Look to the right. Hold this action for ten seconds, and then do it on the other side.
Action 6: Lie on your back and press your abdomen.
Lie flat on the ground with big legs. Put your hands on your abdomen, massage clockwise for one minute under your navel, and then massage counterclockwise for one minute.