The practice of reducing stomach and weight 1, stretching muscles to relieve leg and back
Step 1: Sitting posture, with the right foot straight, the toes hooked, the left knee bent, the sole of the foot flat on the inner side of the right thigh, the spine extended upward, and the hands supported to maintain balance.
Step 2: Exhale, tuck in the abdomen, bend the upper body forward, try to let your hands touch the soles of your feet, sit your hips well, and extend your spine to the top of your head. After 15 to 20 seconds, switch sides and do 1 time each.
2. Breathe with cotton.
Step 1: Stand with your feet abduction, toes abduction about 45 degrees, knees slightly squatting, hands flat on your chest, imagine holding a soft cotton ball in your hand, and take a deep breath to prepare.
Step 2: Push your hands flat to the right, bend your right knee and straighten your left foot. Pay attention to the horizontal movement of the buttocks to the right side with the movement of the thighs, instead of twisting and breathing deeply with the movement.
Step 3: Breathe deeply, push your hands horizontally to the left, bend your left knee, straighten your right foot, and move your hips to the left with the movement level of your thighs. Repeat actions 2 to 3 for about 20 times to adjust the disordered breathing and mood just after work.
Step 3 lift your legs and tuck in your abdomen
Step 1: spread your feet naturally, bend your knees and lie on your back, pay attention to chin adduction, and keep your waist as close to the ground as possible.
Step 2: inhale deeply and tighten the lower abdomen, and retract your feet in the direction of your stomach. According to personal softness, clamp the calf between your knees, keep your shoulders and hips off the ground, and keep your chin adducted.
Step 3: Exhale, push your hands to the top of your head, straighten your legs and knees up 45 degrees, and stick your waist to the ground. After exhaling, inhale deeply and return to action 2. Repeat actions 2 to 3 for about 10 to 15 times, rest for 30 seconds, and repeat 3 groups.
Precautions for losing weight 1. The principle of continuous weight loss
Rule 1: Don't eat food that makes your body cold.
Principle 2: Don't eat too much salt.
Principle 3: Take enough vitamin B to promote the metabolism of fat and sugar.
Principle 4: Take fiber that helps relieve constipation.
Principle 5: Get enough calcium to make bones.
2. Lose weight moderately to ensure health.
Some nutritionists and sociologists call for moderate weight loss, not excessive weight loss, so as not to affect health and cause harm. It is best to lose weight through natural methods such as diet and exercise. If you need to lose weight by other means, you must choose carefully. It's best to choose external use that is less harmful to the body, so as not to lose weight. L-carnitine does not rebound in healthy weight loss, and was recognized as the safest and most effective nutritional supplement for weight loss by the International Organization for Obesity and Health in 2003.
Some people lose too much weight because of psychological diseases such as anorexia. Ordinary people's persuasion may not work in this case, so it is recommended to consult professionals in time. Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.
3. Weight loss and social culture
In the agricultural society, there will be no professional institutions and enterprises to lose weight. In industrial society, more people can get food and needed materials without physical activity. With the development of economy, it is inevitable that some people will eat more food and gain weight. See the standard weight by height and body mass index. In modern society, the emergence of television, computer, radio and Internet has made the concept of standardization deeply rooted in people's hearts. The weight should be standardized, and the measurement should also be standardized. Losing weight has become a product of modern society and an indicator of economic development.
4. Obese people should jump with both feet rising and falling at the same time to avoid joint bearing and injury.
There are various slimming concepts and slimming products on the market, please choose them carefully. Excessive and rapid weight loss will have a bad effect on the body. Take a scientific and correct way to lose weight, and be wary of the unconfirmed concept of losing weight in the hypothetical stage.
Weight loss exercise suitable for lazy people 1, turning exercise
Sit in a chair with your back straight. Drive the upper body to twist slowly to the left with the left shoulder until the waist is slightly tight, and continue 10? 15 second, repeat 10 times, switch sides.
Step 2 stand up and bend over
Stand with your feet shoulder width apart, with your hands drooping naturally, and lean forward slowly until your back is slightly tight and your upper body is completely relaxed. Continue 10? 15 second, repeat 10 times.
3. Sit on one side and press down.
Sitting posture, legs straight, left leg bent close to the body, ankle close to the inside of right thigh, arms straight, upper body leaning forward until both hands hold the tip of right foot and chest close to thigh, for 10? 15 second, repeat 10 times.
4. Upper back stretching exercise
Kneel down, lean forward, stretch your hands forward as far as possible, and press your shoulders down 10? 15 second, repeat 10 times.
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