First do supine leg lifts. Divide 30 people into four groups.
Then, do this hip-closing action, with your legs apart, your hands flat on your sides and your waist raised. Also do 4 groups.
Then, lie on your side, support your head with one hand and the bed with the other, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make mistakes. If it's done well and your hip side is not sour, you're not doing it right. This one is made of 20 legs, the last one should be lifted and stopped for a while, and then the other leg should be changed. Also do 4 groups.
After the side leg lift is completed, gently pat the sore place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts.
Finally, you stand panting in front of the mirror, and you will be surprised to find that your belly circumference is less than xx cm! !
References:
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Respondent: Wan Yan Kangkang-Qian 15 3-22 20: 15.
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prevent
1 Eat proper diet and exercise, eat less greasy sweets and eat more protein food; Exercise is mainly aerobic exercise, which can consume fat.
Drink less, walk more and drive less.
The waist is tied with a plastic belt with an abdomen.
Lan Xinmei's good idea in "Women are My Biggest" is that when watching TV, you can lose weight unconsciously by twisting the fat around your waist.
The following is the relevant information, aiming at the subtraction of the existing small belly:
How to lose a small belly?
1. Abdominal walk
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
2. Sit-ups+Hula Hoop+cassia seed tea. However, sit-ups also require skill. Don't do the actions of the past exam. It is more effective to stop for a few seconds when the upper body makes an angle of about 40 degrees with the bed board than to reach the knee quickly from the elbow.
swim
4.Shanlana abdomen cream (specifically, I used this one, but it didn't work for me: ()
5. It is better to lift your legs and lift them up than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.
6. Special fitness equipment
7. Standing for half an hour after meals is Shu Kei's way to lose weight.
8. do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
9. coarse 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.
Buy several bags of raw salt in the supermarket or grocery store. 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. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
10. Massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, put a question mark on the abdomen, massage along the question mark, first on the right side and then on the left side, 30-50 times each, massage 1 time every day.
Simple method of removing small belly
Do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Coarse 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.
Buy several bags of raw salt in the supermarket or grocery store. 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. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, put a question mark on the abdomen, massage along the question mark, first on the right side and then on the left side, 30-50 times each, massage 1 time every day.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
Respondent: garyjacrilp- Scholar Level 3-22 20: 16
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Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.
Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it.
Method, you might as well have a try:
Warm up for 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.
Then do abdominal exercises with sit-ups.
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.
In addition, rub your abdomen to "drive away" fat.
After abdominal exercise, do circular massage clockwise and counterclockwise 100 times to "drive away" fat and promote fat metabolism.
Do the above methods for 30 minutes at a time, 3-4 times a week.
One-legged sit-ups
1. The included angle between thigh and body should be less than 90 degrees, legs should not be completely straight, abdomen should be gathered, lower back should be as close to the ground as possible, feet should be on the ground, upper body posture should be hands on the side of earlobe, head should be gently supported, elbows should be open, and head should not be pressed. At this time, the head, neck
The shoulders are slightly off the ground and the abdomen feels tight.
. Hold on 1 sec.
2. Lift the calf. Don't move your elbows forward when holding your knees, keep your chin at a fist-width distance from your chest and look at your eyes at a 45-degree angle. If you don't do this, it means that you have misused the strength of the neck, not the strength of the abdomen, which is easy to cause neck compression. Don't rebound immediately when you get up, stop 1 sec or so.
Turn around. When you turn around, don't deliberately touch your knees with your elbows, but press your shoulders diagonally. Elbows are naturally upward, and the body leans slightly upward. This action will use your body's rectus abdominis, internal oblique muscle and external oblique muscle, that is, your abdominal and waist muscles can be exercised.
Sitting abdominal training
The action sequence is 1→2, and it is repeated 12 ~ 15 times.
1. Sit with your head held high, your back straight and your abdomen slightly contracted. Hold the chair surface with both hands and gently press it down, with toes pointing, heels raised and knees kept at 90 degrees.
2. Lift your feet, focus on your abdomen, lift your feet slowly and forcefully, not fast, but feel the strength of your abdomen instead of your legs.
3. For people with low back pain, it is best to put a pillow on the back before doing the action. Those with arthritis or leg, waist and back pain can take the way of lifting one foot and alternating left and right.
Stick to it for a week and it will be 100% effective!
Responder: the old demon is really smart. level 14 level 3-22 20: 16.
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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 meat is relaxed 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.
Do the above methods for 30 minutes at a time, 3-4 times a week, and stick to them for 45 days, which will have significant effects.