Thin waist principle: Hula hoop is a simple and convenient indoor weight loss exercise, which can be played anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the effect of fitness.
Advantages: effortless, simple and good waist slimming effect.
Precautions: 1, rotate at a constant speed and moderately: it is not advisable to do hula hoop exercise too fast, which will increase the burden on the waist muscles and risk muscle strain and acute volvulus. In fact, the hula hoop action that is too fast is not as good as the action of swinging the abdomen at a uniform speed.
2, hula hoop should not be overweight: the greater the weight, the greater the impact of hula hoop, in your opinion? I'm sore all over. Is exercise effective? Maybe I have already eaten. Internal injuries? Oh, the weight of hula hoop is suitable for the index finger and middle finger to bear the weight.
3, the length of time should be well grasped: as far as time is concerned, it should not be more than 20 minutes to do hula-hoop waist-thinning exercise every time. If the one-time exercise time is too long, I am afraid that the tired athletes will not be able to maintain the correct posture, which will lead to injuries. It is recommended to exercise several times a day, and the total exercise time per day should not exceed 1.5 hours.
4. Perseverance: Only by exercising every day can we achieve the goal of perfect waist curve. If you turn the hula hoop for two or three hours today, but you are lazy and don't exercise tomorrow, fishing for three days and drying the net for two days, no matter how good the fitness and bodybuilding exercise is, it will not be effective.
5, avoid menstrual period: women in the middle and late menstruation, there may be corpus luteum cyst around the ovary, because the cyst is very fragile, if the abdomen is strongly squeezed, the cyst will rupture, and the accompanying internal bleeding may be fatal.
The second kind of exercise: yoga
Thin waist principle: Yoga exercises the waist by stretching and breathing. It can enhance digestive function, promote metabolism, improve visceral droop and tighten muscles.
Advantages: health, in addition to slimming, can also relieve stress; If you are eager to lose weight and see the number on weighing scale decrease, you might as well choose more intense aerobic exercise, but if you want to keep fit for a long time, yoga is definitely the first choice.
Disadvantages: thin waist is slow and needs long-term persistence; Practicing yoga requires professional guidance. Practicing yoga at home by yourself may cause harm to your body because of improper movements or operations.
Precautions:
1. Exercise on an empty stomach or after complete digestion. Generally speaking, it is three to four hours after meals, and you can practice after drinking liquid food or drinks for half an hour. Try to urinate before practice. After the exercise, you can eat after 30~40 minutes.
2. The best time for yoga practice in the morning: You should choose the time that is most convenient for you and try to practice at the same time every day. Before breakfast or after dinner is the best time for yoga exercise.
3. A good environment is very important: when there are more and more of them, try to go to a special gym or train under the guidance of a special teacher.
4. According to your limit: If you have physical discomfort or symptoms, try not to practice too strong methods and never exceed your physical ability.
5, pay attention to clothing: it is best to wear loose, soft cotton long or shorts when practicing yoga, take off everything you wear, and try to be barefoot or wear socks. Bathing can increase people's sense of cleanliness and relaxation, which makes it more effective when doing some exercise. So many people choose to take a bath before practice, and take a bath with hot water after practice, after 15 minutes.
6, menstrual period should pay attention to: do not do too intense movements during menstruation. In fact, it is not recommended to do any strenuous exercise during menstruation, especially the exercise that has a more intense effect on the abdominal cavity.
The third kind of exercise: sit-ups
Tip: 1, don't hold your breath during practice, and keep breathing naturally.
2. When practicing, it is best to take a deep breath with a bear.
Thin waist principle: sit-ups directly exercise abdominal muscles and promote abdominal fat burning. When the belly is small, the waist will naturally become thinner.
Advantages: the effect of slimming waist is obvious.
Disadvantages: Many people do sit-ups improperly, and the speed control is improper, which leads to backache and weight loss.
Matters needing attention
1, the correct way to lose weight
Many practitioners' sit-ups are also incorrect: lying on the ground, knees bent, lifting the whole upper body, elbows touching knees, hands crossed on the neck? In this way, the muscles at the root of the thigh are working, not the abdominal muscles, which will strain the muscles at the waist for a long time; It also compresses the cervical nerve.
The correct way is to lie on your back in bed, bend your legs normally, put your fists in your ears and open your arms as far as possible. When doing the action, let the waist exert force, keep the upper body straight, pay attention to the waist not leaving the ground, then slowly descend to make the body in the original position, and repeat the above actions. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. Don't straighten your legs during practice, otherwise it will not only waste time, but even be harmful.
In addition, if you gently hold your hands on your chest, the weight loss effect will be better.
The earlier you get up, the better.
Many people do sit-ups in their own homes to lose weight, forcing themselves to complete the prescribed number of movements in one minute, thinking that this can enhance abdominal strength. In fact, it is easy to cause abdominal muscle strain. Too fast frequency can't improve the exercise effect. Only by slowing down the exercise rhythm properly can we avoid the physical discomfort caused by excessive fatigue and enhance the training effect of abdominal muscles.
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 reaches about 30 times.
Step 3 keep your body balanced
Try to control the direction of sit-ups, don't deviate from the straight line, and swing your body left and right. And the speed should be slowed down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles with your heart when you get up.
4. Need other aerobic exercise.
Simply relying on sit-ups can only achieve local fitness effect, because sit-ups directly target abdominal muscle groups, and long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. And it is impossible to achieve the weight loss effect of a certain part through a kind of exercise.
In order to strengthen the effect of thin waist, it is necessary to effectively combine sit-ups with aerobic exercise to achieve a perfect weight loss effect.
If you want to lose weight or go to the gym, the coach will guide you. In fact, sit-ups have a good effect on reducing waist. But, except what the coach taught you, 90% of the girls are wrong? Therefore, we must first learn the correct method of thin belly sit-ups.