Steps 1 Aerobic breathing:
Stand up straight with your legs together, keep your upper body straight, make your whole body in a straight line, tighten your waist, abdomen and buttocks muscles, hold your head up and chest out, and face forward. Exhale slowly from the nose while the abdomen is depressed, and then stop. Need to keep this posture and state 15-30 seconds. Note that the whole breathing process requires the whole body to maintain a straight posture, and only the abdomen is active.
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Step 2: Swing your limbs:
1, whole body prone, legs together on the ground, arms straight towards the head, so that the whole body fully extended on the ground. Then swing your legs and arms up alternately, that is, swing your left arm to lift your right leg, and then change your left leg and right arm to lift it after landing. The duration should be 30-60 seconds.
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2, the same legs together straight, arms bent elbows, feet straight, left and right hands crossed on each other's shoulders, head flat, so that the waist, abdomen, pelvis, thighs, instep close to the ground. Then the lower body should be fixed, and the upper body should be forcibly lifted through the waist and abdomen, so that the elbow will leave the ground. This is repeated 10 times.
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3. The left leg stretches forward, the right leg bends, the right foot falls on the inside of the left knee, the upper body is straight, the shoulder blades are slightly pushed, and the shoulders are slightly tilted. The arms should be straight to support the upper body. Then swing to the left and bend the right leg of the knee. At this time, don't leave the ground with your right foot, and buckle it with your left leg. Then do 10 times.
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Twist the waist, swing the waist:
1, legs open shoulder width, upper body straight, chest out and abdomen in, elbows bent open, hands crossed on both sides of pelvis. The knee bends forward slightly, then the left and right sides of the hip swing back and forth 10 times, and the muscles on both sides of the waist are compressed.
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2, legs open, hands akimbo, knees slightly forward, pelvis swinging back and forth 10 times, remember to keep your upper body straight, knees bent, and try not to change your posture.
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3. Stand with your feet open, shoulder width apart, your arms bent, your elbows open, your hands crossed on the pelvis, your knees slightly bent, and your waist and abdomen exerted force, so that the pelvis was horizontally twisted clockwise for 65,438+00 turns.
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★ Turn the hula hoop to reduce abdominal fat:
Don't use a hula hoop that is extremely light and small. Be sure to choose a bigger and heavier one, so that you can use all your strength on your stomach, so that you can turn for more than an hour every day, but you must stick to it. Along the way, the effect can be seen!
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★ A diet to reduce abdominal fat:
1, eat apples to reduce belly.
Apples are rich in pectin, which can help accelerate the elimination of toxins and reduce the absorption of heat. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apple slowly can release the ingredients, which can not only achieve satiety, but also reduce the calories.
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2, eat lemon to reduce abdominal fat
We know that the taste of citric acid is mainly citric acid, which is an essential substance to promote human heat metabolism and also has the effect of eliminating fatigue. In addition, lemon contains a lot of vitamin C, and many people use it to whiten their skin. In addition, its function of promoting intestinal peristalsis is often used as an auxiliary diet for people who lose weight.
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3, eat bananas to reduce abdominal fat
Girls who can't poop will be advised to try bananas! Bananas are rich in dietary fiber, vitamin A, potassium and so on. , can play a very good role in moistening intestines, strengthening tendons, diuresis and softening stools. For dry skin
For girls with dry constipation, 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. And bananas are full, just eat one.
If you have a full stomach and low calories, don't think it's bad for you to lose weight just because it's sweet.
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4. Drink a cup of tea every day:
Everyone knows that tea can reduce weight. If you insist on drinking a cup of tea every day, the digestion of the intestines will also accelerate. After a long time, you will form good habits and have a certain effect on thin belly's fat.