Five thin waist methods suitable for sedentary ol
Housework thin belly method is suitable for OL type: love to eat and exercise less.
Specific rules: For OL who only likes eating and is unwilling to move, it is necessary to "work hard" if he wants to be in good shape. Hard work means eating less packaged food and doing more heavy housework. Because I seldom exercise, I can only work hard on the housework I have to do. Belonging to this type of OL, we only need to remember one principle-avoiding light and focusing. For example, when cleaning the room, use a broom and a rag instead of a vacuum cleaner; You can also do "housework" in the office, such as taking out the garbage yourself and cleaning up your desk after lunch. Actually, exercise doesn't mean going to the gym. "Casual" exercise is most suitable for this kind of OL.
Chair abdominal exercises are suitable for OL type: sedentary meat hoarding type.
Specific law: OL rarely moves abdominal muscles in daily life. Sitting in the office for a long time, abdominal fat will come uninvited. Faced with this situation, it is very necessary to do chair slimming exercise before going to bed every day. First, lie flat on the floor, put your feet on the chair, and your thighs are at right angles to the ground. Put your right hand behind your head and straighten your left hand to the side. Then gradually raise the upper body to form a 30-degree angle with the floor, and twist the right elbow to the left knee when the upper body leans forward. This action is done for each group 15 times, 3 groups a day, and the effect can be seen within two weeks.
The method of coarse salt and thin abdomen is suitable for OL type: large abdominal muscles.
Specific rules: I have to say that some ol belong to unlucky natural waist thick type. Therefore, for OL with abdominal muscle hypertrophy, long-term "adding meals" to the abdomen is the best way to thin the abdomen. You can go to the supermarket to buy a few bags of coarse salt and put it at home for later use. Before each shower, take out a cup of coarse salt and add a little hot water to stir it into a paste, and then apply it to your abdomen. After massage for about 10 minutes, rinse with warm water. Massage with coarse salt before each bath, even if the abdominal muscles are difficult to fix, there will be convex and concave changes. Need to be reminded that if the skin is sensitive, please choose a special "anti-sensitive bath salt".
Abdominal breathing and thin abdomen method is suitable for OL type: abdominal fat filling type
Specific rules: Many OLs are normal in weight, but they can feel a lot of fat in the abdomen, which has a lot to do with eating habits. Therefore, for OL with full abdominal fat, the most reliable method of thin abdomen is "abdominal breathing". The abdomen expands when inhaling and contracts when exhaling. Don't underestimate this breathing method, it can help stimulate gastrointestinal peristalsis, promote the excretion of waste in the body, and smooth the airflow. Remember to use abdominal breathing when walking and standing. As long as you persist for a few weeks, not only will your abdomen become flat, but even your walking posture will become charming.
Bath towel and thin abdomen method is suitable for OL type: postpartum fattening type
Specific law: With the growth of age and the influence of fertility, women will gain weight from the waist first. Therefore, if you want to bid farewell to the signs of obesity, you can rely on bath towels to reduce your abdomen. Spread a big bath towel on the bed and lie on your back. Grab the feet of the bath towel with both hands and cover your head. Bend your knees and land on your feet. Inhale, tuck in, and hold your head high until your shoulders are off the ground. Keep this posture, while inhaling, slowly straighten one leg and keep the heel on the ground. Exhale, take your leg back to the knee flexion position, and then change the other leg. It should be noted that the order of breathing must be correct. If you can insist on doing 5 groups every day, you can see the changes in your waist after two weeks.
The simplest way to slim your waist
1. Eat at least 3 kinds of fruits and 150g vegetables every day.
Eating more fruits and vegetables is not only easy to feel full, but also can help you reduce your strong desire to eat dessert. In addition, eating foods rich in fiber can effectively treat constipation, which is one of the culprits of your abdominal distension.
Stay away from alcohol
Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit that causes your belly fat. Although wine contains no fat, it is high in calories. Only a cup of 200ml alcoholic beverage can reach 100 calories. Alcohol can also increase your body's cortisol level, which is a powerful hormone that can help your lower abdomen store fat.
Drink nine glasses of water every day and drink less carbonated drinks.
Drinking a glass of white water, light honey water or water containing cellulose before breakfast can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly. Don't drink too much water for an hour. Drink plenty of water, because of osmosis, the blood in blood vessels will be diluted by water, which will lead to the decrease of oxygen and nutrient concentration in blood. In order to meet the energy supply of the body, the heart must increase its working intensity, which leads to an increase in the heart load. Long-term, it is extremely harmful to health. In addition, drinking plenty of water can cause visceral edema. Because "water flows downwards", excess water will gather in the waist and lower limbs, causing edema in the waist and lower limbs. Besides, try to drink less carbonated drinks and drinks with high sugar content, which will make your stomach swell like a balloon.
sit-up
In order to achieve the goal of reducing abdominal fat, it is necessary to control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it is about 30 times a minute. Pay attention to the waist, not the legs or arms.
5. Stand up straight.
Losing weight is sometimes not as difficult as people think. Some people can reduce some fat accumulated in the abdomen as long as they sit upright, tuck in their stomachs and hold out their chests. Remind yourself to hold your chest and abdomen at any time, straighten your waist and sit like a bell. Even if you can't keep it all the time, you may lose 1 kg or even more cumbersome fat from your stomach.
Sit down and lose the waist of the bucket.
1, kneeling on the ground with tight legs.
Kneeling on the ground, legs taut, hands flat on thighs, upper body straight, waist slowly exerting force;
2. Put your hand up and put your arm close to your ear.
Stretch your hands up, put your arms close to your ears, pull your body up as far as possible, and inhale in your abdomen;
3. The waist can bend slowly to the left and right.
The waist can bend slowly to the left and right. Practice for 5 minutes at a time.
4, make the abdominal blood unobstructed
The yoga instructor said that this movement can not only directly exercise the waist muscles, but also make the abdominal blood unobstructed and enhance the digestive function of the stomach.
Quick thin waist trick
1. Eat protein-based breakfast every day.
If you want to reduce your waistline in a week, start with breakfast, an important meal every day. Avoid eating oatmeal, buckwheat food or any other type of starchy food, and eat breakfast based on protein every day. Protein can speed up your metabolism by more than 25% than carbohydrates. Try eating egg white, Greek yogurt with berries, or drinking high-protein drinks, and you will see the effect soon.
2. Reduce fat intake
Healthy fat is essential to the function of the brain, but some fats can quickly increase your weight. Reducing fat intake will help you lose weight within a week. Cancel the use of cooking oil and replace it with spray oil. Avoid eating too many nuts, and eat more seed foods such as sage seeds and flaxseed, with less fat and more fiber and protein than nuts.
Increase fiber intake
Fiber helps you feel full faster and reduce your calorie intake. This also helps to prevent overeating. Sage seeds and flaxseed kernels, hemp fiber, plantain seed shell powder, non-starch vegetables, berries and coconut powder are all rich in fiber. Add them to your juice, salad or yogurt to increase your daily fiber intake.
Increase strength training
Although aerobic exercise is the key to reducing waistline, strength training is equally important. After a stage of strength training, muscles will burn off more than 12 hours of fat, especially in the abdomen. Stick to it three times a week for about 20-25 minutes each time, and you can see the magical effect.
5. Drink more skim yogurt
Yogurt contains high probiotics and high protein, which helps to reduce excessive bloating and abdominal fat. The trick is to drink more skim Greek yogurt. You can add some jam or stevia to yogurt to add flavor.
Edible stevioside
Stevioside is used to replace natural and artificial sweeteners, such as sugar and honey, maple syrup. Stevioside has a low blood sugar content, is natural and contains almost no calories. Stevia is sweeter than sugar and has no effect on your waistline. Choose liquid stevioside because the powder may contain additives and fillers.
7. Eat a simple dinner
When you are trying to lose weight, it is important to have a simple dinner and avoid snacks at night. You can consider eating fish, vegetables, sweet potatoes and so on. If you are a vegetarian, some vegetables and cardamom are good choices. Flavor with spices and herbs instead of salt, oil, mayonnaise and butter.