Overcoming abdominal muscle movement-abdominal muscle movement
Abdominal exercises that can be done when sitting in a chair to rest. Lean forward, * * * abdominal muscles, let the lifebuoy have nowhere to escape. Every day 1 time, with unprofitable slim waist.
Overeating, lack of exercise, and sitting in front of the computer for a long time happen constantly, which is easy to form a "life buoy" belly, and it is difficult to get rid of it because of the habit of living and working. Burn abdominal fat through intensive abdomen every day to restore slim waist.
1. Basic posture: Sit in a chair and grasp the left and right waist bones with both hands. Feet together. Keep your back straight, keep your eyes on the front, tuck in your abdomen and hold out your chest,
2. Tilt back and forth, with straight back and raised pelvis. Next, the back bends forward and the pelvis moves backward. In the process of pelvic protrusion, the abdomen stands up. Conversely, when the pelvis moves backward, the abdomen is depressed. Exercise back and forth 10 times to fully exercise abdominal muscles.
Exercise in the upper group every day, * * * abdominal muscles, and get rid of fat. The pelvis swings back and forth to correct pelvic curvature.
Lifting the arm will drive the muscles around the abdominal muscles, and cleaning the window will lift the arm too high, which is beneficial to the abdominal muscles and makes the abdominal muscles have nowhere to hide.
1. Stand up straight with your feet shoulder width apart. Raise your right arm directly above and tilt your upper body to the left. At this time, I feel my right pelvis downward. Completely * * * abdominal rib muscles. Exchange left and right 10 exercise.
2. The upper body is slightly backward and the pelvis is prominent. Then the back bends slightly and the pelvis moves backwards. When the pelvis moves, the abdomen protrudes, and when it moves backward, the abdomen sinks. Each move back and forth 10 times.
Stretching the abdominal rib muscle can improve the symptoms of pelvic curvature and restore a straight figure.
The back is the most prone to accumulate fat after the abdomen. Because it is difficult for daily activities to reach the muscles of the back, the back has become one of the dead ends of weight loss. Stretch the back muscle lines by extending the arms to the back of the body and lifting them upward, so as to achieve the effect of slimming and burning fat.
1. Stand up straight, feet shoulder-width apart, and hold your chest out.
2. Put your arms close to your waist, lean back and forth, push your arms up as far as possible and stretch back at the same time. Hold the limit 10 second. Repeat the operation for 3 times.
This action gives the back proper pressure and * * *, about 1 month, and it has a significant effect of slimming back and reducing fat. Lift your arms up, and * * * arm muscles have the effect of slimming your arms. At the same time, it also exercises shoulders, promotes blood circulation and improves shoulder pain.
Lateral abdominal hypertrophy-thigh movement
Abdominal fat is not only a protruding belly, but also distributed on both sides of the waist. In order to better have a slim waistline, carry out thigh exercises twice a day, stick to it for a long time, and slowly get rid of fat.
Wearing jeans, you will find that the side of the waist will overflow with fat, which can't be solved by abdominal muscle exercise alone. Through the repeated movements of abdominal oblique muscles and upper thighs, the obesity phenomenon is changed.
1. Relax and stand up straight.
2. Lift the right thigh upward, as close as possible to the center of the abdomen, and at the same time, the left elbow is close to the right thigh, and exercise in the opposite direction, * * * abdominal oblique muscle.
3. The left and right legs of this group were exchanged, 1 group was performed rhythmically 10 times. 2 times a day, 3 groups of exercises each time.
After 1 month of continuous practice, fully exercise the abdominal oblique muscle, so that the waist fat has nowhere to escape.
Exercise to the lower body has a good effect on losing weight and eliminating leg edema. It can also improve the symptoms of body cold caused by air-conditioned rooms.
Back Fat 2- Scrubbing Action
By wiping the floor, you can achieve the effect of * * * back muscles and lose weight, twice a day, and persistence will have a significant effect.
It's hard to lose weight just by * * * *' s back. Only by stretching your arms and legs at the same time can the muscles in your back be more effective. By wiping the floor, you can mobilize your hands and feet, stretch your back muscles, and make thin waist simple and effective.
1. Kneel on the floor, lean forward, only toes, knees and palms touch the ground. Keep your back straight. Don't bend it. Keep straight.
2. The right elbow and the right knee extend far away at the same time, and the knees and elbows are as straight as possible. And then return to the original state. Exercise your left elbow and knee according to the same principle. About 10 times. 10 times 2 is 1 group.
3. Practice twice a day, with 2 groups each time. 1 month later, you can feel obvious changes, with less back fat and clear back lines.
By stretching, you can not only achieve the goal of slimming your waist, but also exercise your arms and legs. The extension of the legs drives the muscles of the buttocks, and the effect of lifting the buttocks begins while thinning the arms and thighs. Make the lower body more plump and charming.
Reconstruction of easy-to-lose physique-bow action
Low basal metabolism will directly lead to obesity, and even if you control your diet, it is difficult to achieve the effect of losing weight. Changing physical fitness is the key, and bowing your head is one of the best choices.
To improve basal metabolism, waist-centered whole-body exercise has a good effect.
1. Stand up straight with your feet shoulder width apart.
2. Press your arms up and draw a big circle above your head.
3. The upper body bends forward and bows greatly. Take the waist as the axis and try not to bend over. 10 exercise in the morning and evening.
Bowing is centered on the waist, moderately spreading to the ribs, back bones and pelvis. Improve basal metabolism and change lean body mass every day.
At the same time, it can correct hunchback, exercise waist and prevent low back pain.