1, how to exercise and lose your stomach
The abdomen is actually a lovely place to show off. Flat belly can make the body curve more attractive and the figure more attractive. Many Amy MM just don't know what to do to get rid of the disgusting little belly. In fact, abdominal obesity is largely caused by the usual bad living habits. As long as you start to improve from the details of daily life, it is the most effective way to reduce your stomach! Next, let 56 Health Network Bian Xiao give you one.
The most effective way to reduce stomach: basic exercise+practice reducing stomach exercise.
Who is the chief culprit of your abdominal obesity? It's excess fat and toxins. To destroy these two enemies, the most important thing is to promote metabolism. Good metabolism can promote fat burning, improve gastrointestinal function and make intestinal detoxification smooth. Is there any way to promote metabolism? Sports, of course. Exercise can promote metabolism. In fact, whether it is to lose weight for the stomach or other parts, exercise is essential. It is suggested that MM insist on aerobic exercise every week, and can do some exercise such as running and cycling, which is very helpful for losing weight.
On this basis, targeted gastric reduction exercise will have a good effect. The following 56 health nets recommend a set of stomach-reducing actions for everyone.
Action 1: lift your hips with one leg.
Relax and lie on the bed, slowly bend your right leg and knees so that your right foot can step on the bed, then lift your left leg and put it on it. Keep your arms on the bed, palms down. Then tighten the abdomen, tighten the buttocks, and slowly lift it to make the upper body straight. After a few seconds, slowly put down your body, restore your starting posture, and repeat the exercise for 20 times. Repeat the practice of exchanging legs.
Action 2: Squat and jump
Specific operation: 1. First, stand with your legs spread shoulder width, arms raised to chest height, and elbows bent over your chest.
2, upper body posture, legs and knees slowly bend, so that the body squats until the thighs and calves stop vertically.
3. Jump vertically. During jumping, you should tighten your hips to keep your body upright. After falling, recover your posture and repeat the exercise.
Note: it is very important to tighten the abdomen when practicing this set of movements, especially when the body jumps, it is necessary to concentrate on the abdomen. Inhale when you take off, exhale when you fall, and keep your body balanced during exercise.
Action 3: Take a deep breath and tighten your abdomen.
Before you start, close your eyes, breathe naturally, and feel relaxed in your shoulders, back and abdomen. After adjustment, close your mouth and inhale deeply through your nose to absorb a lot of fresh air. Then open your mouth slightly and spit out the gas slowly. Hold your breath halfway out and tighten your abdomen at the same time. When you feel that the air you just inhaled reaches the position of your chest, relax your abdomen, let the gas return to your abdomen, and then exhale. Continue to practice this way for 5 times, and then repeat it for 5 times after a short break.
Note: When practicing this breathing action, you can clearly see the movement of the abdomen. Breathe as required, and don't disturb the steps. Pay attention to relax your shoulders and keep your back straight during practice, otherwise it will affect your breathing effect. In addition, it is best to do it in a place with good air circulation.
On the one hand, practicing this set of movements can exercise abdominal muscles, on the other hand, it can promote blood circulation, improve the metabolic rate of fat cells and promote the burning of fat. You will feel refreshed after practice.
2. Ways to reduce your stomach
(1) Fast walking helps to detoxify.
In fact, exercise is also one of the most important ways to detoxify. Running can speed up blood circulation, promote the discharge of toxins in the body, and accelerate gastrointestinal peristalsis. Usually, the best way is to walk for 45 minutes every day and stretch 15 minutes, which can effectively let your body excrete toxins and reduce fat.
(2) Detoxification begins with the first cup in the morning.
Overeating the night before? Even doing exercise for half an hour is not enough. Get up in the morning and make fresh fruit and vegetable juice with kiwi fruit, chia seeds, cucumber and celery. Rich cellulose can accelerate gastrointestinal peristalsis.
(3) Detoxify breakfast.
Choose fresh fruit, cut into pieces, add raisins, oatmeal and yogurt to make fresh oatmeal, so that your breakfast is nutritious and full of energy. Oats, yogurt and other foods can stimulate metabolism.
(4) adding some materials into the hot water
It is easy for stomach fire to rise after eating food, but avoid drinking ice water. Adding some lemon slices, mint slices or shredded ginger to the hot water you usually drink can speed up metabolism, accelerate gastrointestinal peristalsis and improve the symptoms of rising stomach fire.
(5) Reduce sugar, salt and fat.
Salty, spicy and too sweet has always been the theme of holiday food. Too much fat, salt, sugar and starch is the key to getting too many calories. Therefore, sticking to fresh vegetables and fruits as the main ingredients of food can reduce your desire for this high-calorie food.
(6) Eat more fruits and vegetables.
Fresh fruits and vegetables can detoxify you. Dark green fruits and vegetables, celery, spinach, beets, pomegranate juice, is a perfect detoxification food. If there is no juicer, you might as well roll these fruits and vegetables into vegetable rolls for lunch.