Belly, when the owner is standing, it is shameless and proud; The master sat down, and it followed his waist loosely, completely unaware of the convergence. Like the tire man in the fat tire advertisement. It's rare to wear a tight T-shirt, and the belly is firmer than the chest, which makes people look in the mirror. Summer is coming, completely eliminate abdominal fat within 1 month, and deprive you of the right to rebound for life!

Exercise on the mat can suppress the signs of fat accumulation.

The abdomen is made up of many muscles, so it seldom moves. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your stomach is more likely to form. Once you gain weight, if you don't pay attention to exercise and diet, it will make your belly meat entrenched for a long time, which will be difficult to eliminate and form a vicious circle.

Exercise on the mat 123 exercises the upper abdomen and lower abdomen respectively, and achieves the purpose of burning fat by strengthening the activities of these parts. In the training process, through local exertion, exercise fat, and even decompose fat. After a long period of training, fat is transformed into muscle. Muscle itself needs to consume energy, so the more developed the muscle, the less likely it is to accumulate fat. The ultimate goal of training is to form such a virtuous circle and maintain a flat and powerful lower abdomen.

This series of mat exercises is carried out after 30 minutes of full-body exercise. Because fat is consumed after 30 minutes of exercise, the best way to eliminate local fat is to carry out local targeted training after whole body exercise. Especially in the abdomen, only this targeted training can effectively eliminate the accumulated fat.

At the same time, this series of mat exercises is not for others, as long as the more you do, the better. High-intensity exercise is an important way to eliminate fat quickly. In addition, this series of sports also needs the assistance of daily life habits. The most important thing is to maintain a good standing posture and sitting posture, and always pay attention to tightening the lower abdomen. No matter when and where, fat is not allowed to relax, killing all signs of fat accumulation in the cradle.

operating procedure

Step 1: bend your body.

Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2: Sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.

Step 3: Bend your elbow.

Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.

Surround and restrain excess meat.

instrument

Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.

Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.

Family exercises

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.

Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.

Experience: the firmness after acid makes people full of sense of accomplishment.

When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.

Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the circle of meat relaxes again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.

I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.

After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.

How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back.

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.

The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.

Respondent: 100 w- first-class master of national protection146-222:11.

There is too much talk on the Internet, but the most effective thing is persistence and exercise.

+Diet adjustment. Don't rush for success, even if it is reduced, it is still very

Easy to rebound. What apple loses weight on the 3 rd ~ what slimming soup on the 7 th, rebounded quickly.

Introduce several methods, I hope they are useful to you ~ ~ ~ ~

9 most economical ways to lose weight quickly

1, run in the same place, choose an open space of about one square meter indoors or in the corridor, and run barefoot every day 15 minutes.

2. Go up the stairs and go up and down the stairs 3 to 4 times a week for 30 minutes each time, which can consume about 400 calories and strengthen the muscles of calves, thighs and thighs.

3, take a walk, about 45 minutes after a meal, walk at a speed of 4.8 kilometers per hour, the heat consumption is very fast, I went to the slimming network to remind, if you take a walk 2-3 hours after a meal, the effect will be better.

Yoga, an ancient fitness method from India, can not only strengthen muscles, increase toughness and flexibility, but also keep slim.

5, dancing, gentle dancing, 3 to 4 times a week, is also one of the ways to lose weight.

6, skipping rope, as long as there is enough space, skipping rope can be done anytime and anywhere, can be integrated into the game to lose weight.

7, morning exercises, after getting up in the morning, do unarmed exercises for about 20 minutes, which can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.

8, drink water, in many ways to lose weight, the correct drinking water is the simplest and unburdened. The water you drink here refers to boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, one cup before breakfast, one cup before lunch, one cup after lunch, one cup before dinner and one cup after dinner. It is best to drink slowly.

9, salt therapy, first wash the whole body with warm water, then coat the whole body with coarse salt, and then massage, so that the skin is hot until it turns red. Generally massage for 5-8 minutes, then soak in warm water at 38℃ for 20 minutes.

If you want to lose weight quickly, you must have good habits.

1. Get into the habit of defecating regularly every day, so that the toxins in the body can be discharged smoothly. Sometimes the accumulation of toxins is also the reason for delaying weight loss.

2. Stay away from fried food and try to eat steamed or cooked food, because greasy food not only contains N-power super calories, but also is the number one killer of health.

Never eat snacks while watching TV (reading books), because it will make people unconsciously eat more than three times the food. Never form such a bad habit.

4. Don't force yourself to eat food that you can't eat. Many girls force themselves to eat too much food because they are reluctant to throw away the food they can't eat. So, don't feel it's a pity to throw it away.

Never eat after nine o'clock every night. If you always have the habit of eating midnight snack, try to replace it with fruits, vegetables or high-fiber biscuits. Remember that the calorie storage of a midnight snack is equal to the sum of three meals a day.

6. Please don't eat to resist stress. I really don't advocate this kind of emotional venting, which is not only unhealthy, but also a great obstacle to slimming.

7. Decline drinks and replace them with boiled water, because no matter how low the sugar is, the calories are considerable.

8. Get into the habit of regular exercise, not too intense. Maybe some relaxing stretching exercises are easier to persist and more effective than strenuous exercise. Walking regularly and doing morning exercises can not only make your dream of slimming come true, but also be of great benefit to your health, killing two birds with one stone.

9. Please don't force yourself to stop eating, or don't eat your favorite desserts, and reduce the frequency and weight to avoid overeating.

10. Don't be afraid to admit the fact that you are obese. Only by being brave enough to accept and like yourself can we have the correct slimming psychology and succeed in other slimming attempts. In fact, slimming is also a habit. As long as you persist, your body will continue to be perfect.

Drinking tea regularly is also a good way to lose weight;

Black tea, which can inhibit the accumulation of fat in the lower abdomen, is a kind of black tea fermented by Aspergillus Niger. it

In the process of fermentation, a kind of alcohol component is produced, which plays a role in preventing fat accumulation.

Another example is oolong tea, which can burn body fat. It is a semi-fermented tea, which contains almost no vitamin C, but minerals such as iron and calcium, and contains ingredients that promote digestive enzymes and decompose fat, so that it can be directly excreted without being absorbed by the human body, preventing obesity caused by excessive fat intake.

Eucommia ulmoides tea can not only reduce neutral fat, but also prevent and strengthen the body, because Eucommia ulmoides contains ingredients that can promote metabolism and calorie consumption, thus achieving the purpose of losing weight. There are also Pu 'er tea and Kuding tea. , can lose weight and fat.

Boiled tea, matcha and green tea: contain vitamins C, E, amino acids, dietary fiber, etc. , can help lower cholesterol, and help digestion, cancer prevention and prevention of colds.

2. Pu 'er and oolong tea: Hair-growing tea is rich in amino acids and cellulose, which can not only lower cholesterol and diuresis, but also help to decompose fat and promote metabolism.

3 black tea: sending tea to help digestion.

If you know what tea to drink, you must know how to drink it, and when to drink it will help. If you want to lose weight, you'd better drink hot tea without sugar, creamer or sugar substitute. It is best not to drink it immediately after meals, and it is more appropriate to drink it after 1 hour.

Drink tea in moderation according to your physique. If drinking tea will make you uncomfortable, such as stomachache or insomnia, you'd better stop.

However, I would like to remind you that the weight loss effect of drinking tea is auxiliary, and the most important thing is the adjustment of diet and exercise on weekdays, so that you can really lose weight healthily and the effect is obvious.

Mulberry leaf tea can eliminate body fat.

Mulberry leaf is called "Mulberry Leaf" in traditional Chinese medicine, and its medicinal effects are extremely extensive. It has the effects of relieving cough, removing heat, treating dizziness, relieving eye fatigue, reducing swelling, clearing blood, treating dysentery and abdominal pain, nourishing liver and caring skin. Drinking mulberry leaf tea can also lose weight.

The diuretic effect of mulberry leaves can not only promote urination, but also discharge excess water accumulated in cells, so mulberry leaves can reduce swelling. Mulberry leaves can also remove excess neutral fat and cholesterol from the blood, which is the function of clearing blood.

Obesity is that fat cells in the abdomen and back store too much fat. When the neutral fat in the blood decreases, the stored fat will be released and consumed in the form of heat. Repeatedly, body fat will be reduced. So losing weight and improving hyperlipidemia are interrelated. In addition, the blood viscosity of patients with hyperlipidemia is high, and the flow in capillaries is especially blocked. Capillary is only1100 as thick as our hair, so it is easy to block. Both myocardial infarction and cerebral hemorrhage are the results of capillary blockage. Mulberry leaves contain flavonoids that strengthen capillaries and reduce blood viscosity, so they can lose weight, improve hyperlipidemia and prevent myocardial infarction and cerebral hemorrhage.

Oolong tea lose weight

The popularity of oolong tea is entirely due to its fat-dissolving and slimming effect, and this statement does have scientific basis. Because tannic acid, the main component of tea, is proved to be closely related to fat metabolism, and the experimental results also confirm that oolong tea can really reduce the cholesterol content in the blood, which is really a rare slimming tea.

Experiments show that drinking one liter of oolong tea every day can inhibit the rise of cholesterol. Although the drinking amount depends on everyone's physical condition, when the food is too greasy, it is best to match oolong tea, which not only makes you feel full, but also inhibits the accumulation of abdominal fat. Black tea: When it comes to obesity, people immediately think of abdominal fat, and black tea has obvious effect on inhibiting the increase of abdominal fat. Black tea is fermented by Aspergillus Niger. As the name implies, it is black. In the fermentation process, a kind of alcohol component will be produced, which plays a role in preventing fat accumulation. If you want to lose weight with black tea, you'd better drink freshly brewed strong tea. In addition, drink 1.5 liters every day, and drink one cup before and after meals for a long time.

2, Jim Manet tea: effectively inhibit sugar absorption Jim Manet's nickname is also called "sugar killing." After chewing its leaves, eating sugar will not feel sweet in your mouth, and your intake will naturally be greatly reduced. The absorption of sugar and carbohydrates is reduced, so the amount converted into fat is relatively reduced. Jim Manet tea not only can effectively prevent and improve obesity, but also has an auxiliary treatment effect on diabetes.