1, abdominal contraction walking method
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm.
2, do housework and abdomen
Don't use a vacuum cleaner when sweeping the floor. Use a rag and broom to consciously increase the amount of exercise. Choosing to wash clothes and iron clothes at noon with high temperature will make you sweat a lot.
3. Abdominal thumping
First, stand upright, slowly adjust your breathing, keep breathing naturally and relax your body, then put your fingers together and bend the back of your hand slightly. Then pat the abdomen with this hand posture, and you can hear a low "bang, bang" sound when shooting, and there is no pain.
This continuous beating for 5~ 10 minutes, and then relax and rest, the abdominal muscles get effective exercise because of continuous beating, which can also promote the blood circulation of the abdomen. It can also promote abdominal fat, make fat easier to decompose and be consumed, and prevent fat accumulation.
Step 4 sit-ups
Lie on your back with your legs together, raise your hand, contract your abdominal muscles, and swing your arms forward. Sit in a sitting position quickly, keep your upper body bent forward, touch your feet with your hands and bow your head; Then return to the sitting position.
Practice sit-ups, the speed varies from person to person. Beginners and elderly practitioners, in order to achieve the goal of reducing abdominal fat, must control the rhythm and avoid doing a lot of sit-ups from the beginning, resulting in muscle pain.
5. Abdominal massage
Using kneading action and massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted.
Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
6. Use commuting time to walk.
Walking is a sport with low entry threshold and little sports injury, which is suitable for most people.
Get off at work 1 and stop at 2 am, so you can chat freely with people and walk to the company at a speed that won't be out of breath. Remember to straighten your waist and tighten your abdomen when you walk, so that your abdominal muscles can move to _!
7. Don't neglect breakfast and lunch.
It is difficult for men to lose weight on a diet. If you don't eat breakfast and lunch, you will definitely eat and drink when you get home at night, which will lead to the bad habit of overeating.
Therefore, it is suggested that male friends must eat three meals on time and take some low-fat and low-energy snacks with them, which can satisfy hunger and replenish energy. And don't give up overeating just because there is no hope for losing weight in the short term. This method will only make you fatter and fatter.
8. Take fewer elevators and climb more stairs.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
9. Drink fiber drinks
Fiber is like a sponge, which absorbs the water in the stomach. The stomach contains a lot of water, which will increase the feeling of fullness. Fiber can control hormones that increase appetite and make you eat less without feeling hungry and malnourished. Protein had better drink a simple daily sugar-free fiber drink before going to bed.
10, 10 methods for reducing stomach.
First, bend forward and stand up:
Stand upright with your legs apart and keep them shoulder width apart. The upper body leans forward, the lower body bends forward, and then stands up. Pay attention to keep your knees straight here, and try to touch the ground with your hands. Repeat 50 times. (Of course, you can do this step by step according to your physical condition. ).
Bian Xiao comments: This action can not only reduce the fat in the small belly, but also be beneficial to the shaping of physical beauty. It's worth a try.
Second, in turn, high leg lifts:
Stand with your legs straight (of course, you can also hold your legs on the wall, desk, windowsill or bed, carpet and other comfortable places) and try to keep your upper body still, with your knees as low as possible and put them on your chest. You can hold your legs with your hands and do it 50 times in a row.
Bian Xiao comments: The exercise method is very simple. The most important thing is that it can be done on many different occasions. If you want to be thin, it doesn't hurt to try.
Third, sit-ups:
Exercise reduces the fat on the stomach and makes the abdominal muscles delicate and powerful. When doing this action, first lie on the bed or mat in supine position, straighten your legs, put your hands together on the back of your head, sit up hard on your upper body, then lean forward and touch your knees with your forehead. Repeat for many times.
Bian Xiao comments: Sit-ups are actions that many people can do, but they are a good way to treat both the symptoms and the root causes, and the effect is very lasting.
Four, solid ball throwing:
Sit on a bench with freely adjustable angle, and then adjust the bench to make an angle of 45 with the ground. Lie down, remember to face the floor with your head, and hook your feet with the bench support rod. Hold the solid ball firmly with both hands and put it on your chest. When your upper body rises, throw the ball straight up. Then catch the ball, return to the original action and repeat the action 12 to 15 times.
Bian Xiao comments: Although this exercise method is very simple, the effect is very ideal, because it can achieve essential changes, make the whole body get exercise and consume excess fat. But because the solid ball has a certain weight, you should be prepared for the warm-up before you start the action.
Five, sit belly:
First, sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, then slowly lift your legs to your chest, and at the same time lean forward with your upper body so that your chest is close to your legs. Then straighten your legs and lean back. The heel should be about 12 cm from the ground. Repeat this action 12 times.
Bian Xiao comments: Note that the part where you exert your strength is actually the place where you consume fat. If the action is standardized, the action of reducing the stomach will of course get twice the result with half the effort.
Six, lateral bending:
Two lightweight dumbbells are separated by your right hand and left hand. Remember to bend your elbow slightly and raise it above your head. Keep your back straight, and then bend your body slowly to the right as far as possible. Keep this action for a while, then return to the original action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on the left and right sides respectively.
Bian Xiao comments: When choosing dumbbells, remember to be light. Don't increase your size to lose weight, or you may hurt yourself if you are not careful.
Seven, rubbing the abdomen:
When practicing, lie on your back, put your hands on your abdomen, and massage 50 times clockwise and counterclockwise. Then, put your hands on your abdomen and massage up and down for 50 times. You don't have to think about it, just hold your stomach up and practice. Remember to do it once in the morning and once in the evening, so the effect will be more obvious.
Bian Xiao's comments: The method is very simple, and you don't need to spend too much physical strength or sweat. Everyone who loves beauty, try it quickly.
Eight, back stretching exercise:
Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.
Bian Xiao comments: OL usually has less exercise and a hard back. It is recommended to do what you can.
Nine, leg bending exercises
Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.
Bian Xiao comments: The time to finish the rest depends on personal circumstances. It is not necessarily a point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected effect.
Ten, forearm bending lifting barbell
Stand with your legs, your hands shoulder width apart, your hands straight forward, and your palms holding barbells outward. Lift the barbell to shoulder height. Hold for a while, return to the original action, repeat 20 times, and rest for 30 seconds every two times.
Bian Xiao comments: It is healthier to lose weight by exercise than by dieting. Most women who have successfully lost weight have achieved these two points. On the premise of not endangering health, a perfect slim figure is a wise and accurate way to lose weight.