In-situ rotation can reduce waist and abdomen fat. Losing weight is everyone's dream, especially the fat on the belly, which makes us look fat and have no self-confidence, so we can do more exercise, which can help us exercise and achieve the effect of slimming. Let's take a look at the original twist to reduce waist and abdominal fat.
Torsion in situ can reduce waist and abdomen fat 1 Everyone will have parts that are easy to get fat. After doing full-body exercise, you will be more satisfied with making up for your weaknesses.
On-site twisting operation
Twisting the waist left and right can stimulate the muscles outside and inside the abdomen, thus making the abdomen and waist slimmer.
1. Legs apart, feet shoulder width apart.
2. Raise your arms horizontally when inhaling, and then exhale, while placing your left hand on your right ankle. Eyes looking at the fingertips of the right hand stretching upward.
3. Inhale again, straighten your upper body, then bend to the other ankle and exhale in the same way. Do it left and right alternately for more than 3 times.
Stand straight and bend forward.
1. Spread your legs shoulder width. Thin waist and thin legs. In addition, it has the same effect as reverse meritorious service.
2. Inhale first, then hold your breath, lean forward and grab both ankles with both hands.
3. Try to hold your breath, and then increase the upper body bending while exhaling. Knees and the back of legs must be straight. Do it more than three times.
Stretching work of deformed snake
It can make the drooping hips stand up, the lines on the back will be more perfect, and the left and right sides of the spine will become even. People with different shoulders or leaning to one side, uneven legs, etc. Can be corrected. The curve of the chin will also be more aesthetic. In addition, all kinds of twisted work or distorted work have these effects.
1, prone. Reach forward with your right hand and grab your right foot with your left hand.
2. Inhale, then hold your breath and lift your right hand up, and your upper body will also lift up with your right hand. Pull the right leg left and right, at the same time, the right leg and knee are attached to the ground, and the left leg is not off the ground. Exhale and retract at the same time.
3. The other party also uses the same method alternately for more than 3 times.
Bending work
Promote the circulation of qi and blood, make the circulation in the body smooth, and the intestine will contract. Legs and waist will be thinner. In addition, supine leg lifts also have the function of shaping perfect waistline and leg lines.
Leg-hugging skills in supine hands
One of the reasons for the prominent lower abdomen is that the intestine is full of turbid gas. This posture can enhance the spleen function, thus adjusting the body weight, enhancing the intestinal function, and helping to expel the turbid gas in the intestine.
1, lie on your back. Exhale and inhale, bend your right leg at the same time, hold it with your arm, and then pull your leg to your chest. The upper body only needs to be lifted to the scapula (the bone behind the shoulder).
2. Put your upper body down while holding your legs. Take a deep breath while lying on your back, then hold your breath and lift your upper body.
3. Hold your breath as much as possible, then exhale and curl up as much as possible.
4. Practice in the same way on the other side. In the state of straightening your legs, you also alternate left and right. Do it more than three times.
In-situ torsion can reduce waist and abdomen fat 2 1 and sit-ups.
Lie on your back on the mat with your knees bent about 90 degrees and 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.
2, the basic action of belly dance: draw 8 characters in 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 8 characters in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8" in place.
3. Air circulation
Lie on your back on the bed or cushion, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, 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.
Step 4 turn the hula hoop
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.
5. Umbilical exercises
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.
6. Eat fruits and vegetables every day.
Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.
7. Drink more water and less carbonated drinks.
Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.
Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.
Step 8 stay away from alcohol
Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.
9. Eat less fat
If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.
10, sit up straight.
The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.
1 1, crude salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.