Thin belly's method of losing weight "In recent years, with the improvement of people's living standards, there are more and more obese patients, especially those with abdominal obesity. Many people have particularly big stomachs and fat stomachs. Here's how to lose weight in thin belly.
Thin belly Diet 1 No.65438 +0 Sit-ups.
Abdominal thinness index: ★★★★★★★
Why sit-ups are the most effective exercise to reduce stomach? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.
Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles.
Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.
Second place belly dance
Abdominal thinness index: ★★★★★★★
Besides being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is one of the most effective exercises to reduce belly.
The basic action of belly dance: draw 8 characters on the crotch.
This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw the "8" in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to get it in place and draw a complete "8"
No.3 air pedal cycling
Abdominal thinness index: ★★★★★
The reason why air cycling is one of the most effective belly-reducing exercises is because the legs need the help of waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Fourth place hula hoop
Abdominal thinness index: ★★★★★
Hula hoop can reduce belly, because in the process of turning hula hoop, we should make full use of the strength of waist and abdomen and shape waist line at the same time. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.
Fifth place horizontal abdominal muscle movement
Abdominal thinness index: ★★★★
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
1, umbilical exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
2. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
3. Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
Thin belly diet 2 1, skipping rope.
Skipping rope, an aerobic exercise, can help thin belly lose weight. Jumping rope has almost no skills, and you can get started without learning. Can jump rope continuously 10 minutes. The calories consumed are equivalent to jogging for half an hour. It is a typical exercise with high energy consumption and low time consumption, which has an ideal weight loss effect and can effectively eliminate the fat on the stomach.
Step 2 turn the hula hoop
You can also reduce your stomach by turning a hula hoop. You can turn around a little while watching TV without wasting time. Hula hoop can consume 5 calories per kilogram per hour, for example, it weighs 45 kilograms, and hula hoop can consume 225 calories per hour.
Step 3 sit-ups
Many people with thin stomachs can do sit-ups, which is really a very useful way, and the movements are relatively simple, and almost everyone can do it. But when doing sit-ups, you must master the rhythm, and don't do too much at first, so as not to cause muscle pain. You can gradually increase the number.
One thing needs special attention. When getting up, you must use the strength of your waist and abdomen, not your arms and legs.
4. Raise your legs.
Leg lifting exercise can not only thin legs, but also exercise the waist and abdomen well, effectively eliminate the fat in the abdomen, enhance the elasticity of the abdomen and make the skin firmer.
It's simple. First of all, you need to keep standing and keep your upper body straight. Raise your knees to the chest position with the greatest strength, and raise your legs alternately. Insist on doing 50 leg lifts every day, and you can see obvious results in about a month.
Step 5 ride a bike in the air
When doing this exercise, you mainly rely on your waist and abdomen, so that you can slowly burn the fat in your waist and abdomen, and the effect of reducing your stomach is still quite good. First, lie on the bed and lift your legs. The upper body must be close to the bed surface. Then bend your legs and ride a bike. You must insist on doing it 100 times a day. The effect of thin belly is very obvious.
Thin belly diet 3 first, flat support.
Stand on your knees in a prepared posture.
Step 1 Bend your elbow 90 degrees, support the ground, make a fist with both hands, and put your fist up. The distance between elbows is about shoulder width.
Step2 The legs are backward, the forefoot supports the ground, the legs are straight, there is a slight distance between the legs, and the back is straight.
Keep breathing evenly for 30 seconds.
Keep your back straight, don't collapse, and don't bow your waist and hips.
Second, the lateral lumbar support
Stand by and put your legs together and lie down on your side.
Step 1 The left arm is bent and the upper arm is perpendicular to the ground to support the body.
Step2 Legs together, body in a straight line. Straighten your right arm and point to the sky. Look at the direction of the right arm.
Keep breathing evenly for 30 seconds. Switch to the other side.
The main point of action is to support the body, the arm is vertical to the ground, and the elbow is bent 90 degrees.
Third, roll the belly
Prepare for supine position.
Step 1 chin tightening. Bend your elbows, make a fist with both hands, and the heart of your fist is facing your chin.
Step2 Legs are shoulder width apart, knees are bent, and feet are on the ground. The upper part is away from the ground, and the lower part is close to the ground.
Step3 uses the strength of the waist and abdomen to pull the upper body to bend and feel the feeling that the abdominal muscles are squeezed.
Step 4 relax, go back to step 2, and then repeat this action. One group 15 times, one * * * practice 3 groups.
Action essentials When lying on your back, the upper back is off the ground and the lower back is not off the ground.
Fourth, the turning point of Russia.
Prepare for supine position.
Step 1 Lie on your back, with your upper back off the ground, your knees bent, and do a roll-up posture.
Cross your fingers and keep your arms straight. Swing your arms left and right with abdominal strength. Swing your arm left and right once, one group 15 times, and three groups of * * * exercises.
The main point of action is to use abdominal strength when swinging the arm, rather than simply swinging the shoulder to drive the arm to swing. When doing this action, you should pay attention to the fact that your hips can't twist left and right.
Five, reverse leg lifts
Lie on your back with your legs together
Step 1 Lie on your back with your arms straight at your sides and your palms close to the ground.
The second step is to bend your knees close to your upper body.
Step3 put your legs straight down, but don't touch the ground. Then lift your legs again and repeat the action. 15 times as a group, one * * * exercise as three groups.
Action essentials When you put your legs down, your feet don't touch the ground.
Six, supine leg swing
Prepare for supine position.
Step 1 Put your arms straight at your sides and keep your palms close to the ground.
Step2 feet off the ground, left leg straight, lift (not too high), put down. Change your right leg and straighten it. The left and right legs are exchanged, and so on. The left and right legs are exchanged once, 15 times is a group, and one * * * exercises three groups.
When lifting legs, straighten out. During the whole leg swing, the feet did not touch the ground. When swinging your legs, you should have a certain speed and not be too leisurely.
Seven, side abdominal muscle training.
Prepare for supine position.
Step 1 Keep your legs straight, keep a proper distance between your legs, bend your knees, and all your feet touch the ground.
Keep your arms straight and put them at your sides. Pull the upper back off the ground with abdominal strength.
Step3 first touch your left ankle with your left hand, and then touch your right ankle with your right hand. 15 times as a group, one * * * exercise as three groups.
The main point of action is to touch the ground with all your feet, and don't hook your feet. When your hand touches your ankle, keep your upper back off the ground.
Eight, dumbbell side abdomen
Stand with your legs apart, shoulder width apart.
Step 1 Hold a dumbbell or a water bottle filled with water in your left hand, and straighten your left arm. Bend your right arm and put your right hand behind your head.
Step2 Bend the abdomen to the right in the rhythm of "one, two, one" and keep the lower body still.