1, how to slim your waist
(1) Basic sit-ups
1, lying on the practice mat or carpet, knees bent on the ground, arms crossed on the chest.
2. Use the strength of abdominal muscles to lift the upper body to the upper thigh. This exercise time should be very short. Don't try to touch your thighs, because pushing too hard will hurt your waist. Keep the abdominal muscles tense during the whole movement.
3. Then use the control force of the waist and abdomen to slowly return the body to the starting position.
4. Make 10- 12 pieces each time, twice.
(2) Recumbent abdomen
1, lying on the left side of the sports mat or carpet. Knees bent, feet slightly below hips. Hands behind your head.
2. Lift the upper body slightly and tighten the waist muscles. Then return to the starting position. Pay attention to keep your body center of gravity when doing this action.
3. Make 10- 12 pieces each time, twice. Then practice on the other side.
(3) Lie on your back and step on your bike.
1. Lie on your back on the practice mat or carpet.
2, waist close to the ground, hands on both sides of the head and ears. Bend your knees so that your thighs are at 90 degrees to the ground.
3. At the same time, the shoulders leave the ground, the left knee is close to the right armpit, and the right leg is straight.
4. Use a slow bike to exercise, straighten your left leg and make your right knee close to your left armpit. Stretch your legs to a comfortable position, and be careful not to bow. Then continue to alternate like this.
5. Do 10- 12 times each time, including bilateral movements, twice each time.
(4) Sit and lift your legs
1. Sit up straight on a stable chair or stool, without holding your arms, bend your knees, lift your legs off the ground, and hold the sides of the chair with your hands to stabilize your upper body.
2. Slowly bring your knees close to your chest, hold on for a while, and then slowly descend.
3. Repeat 10- 12 times, and then repeat after a short break.
Tip: Keeping your legs up and down requires abdominal control. Concentrate on the strength of abdominal muscles to complete this action, otherwise it will cause excessive pressure on the waist.
(5) Lie on your back with your legs vertical.
1, lying on the practice mat or carpet. Legs straight in the air, at right angles to the ground. Bend your elbows and put your hands behind your head. Keep your body center of gravity.
2. Raise your head slowly, with your shoulders and upper back off the ground for no more than 3-5 inches.
In order to protect the neck, be careful not to pull the neck with your arms when doing the action. Keep moving for a while, and then return to the starting position.
4. Repeat 10- 12 times each time, and do it twice.
(6) Lying on your back and turning your stomach.
1, lying on the practice mat or carpet, hands at your sides, feet off the ground.
2. Bend your knees 90 degrees, keep this angle, and use the strength of your waist and abdomen to keep your legs close to your body and your back close to the ground. Lift your hips 2-4 inches off the ground.
3. Keep it for a while, and then slowly descend.
4. Repeat 10- 12 times each time, and repeat twice.
(7) Half sit-ups
1, lying on the practice mat or carpet, legs straight, toes straight, hands at your sides, palms down. Lie flat on the ground, don't arch.
2. The shoulders and upper body are off the ground, and the body shape is C-shaped, which is about half a sit-up. The head is finally raised.
3. Then slowly return to the starting position, and the same head finally touches the ground.
4. Repeat 10- 12 times each time, and do it twice.
(8) Prone support type
1, prone on the practice mat or carpet. Put your hands together and support your weight with your forearms. Keep your waist straight. Toe on the ground, body parallel to the ground, stand on tiptoe.
2, the support point is at the elbow, keep the back straight, and the body is in a straight line from head to toe.
Imagine that your body is a table with two "feet" (arms and feet). Try to keep this action for 60 seconds at most.
4. Repeat 3-4 times each time.
(9) Type of side bracket
1. Lie on your side on the practice mat or carpet. Legs together straight, upper body off the ground, elbow support. Keep your body balanced, and support your forearm parallel to the soles of your feet. The other hand is flat on you.
2. Use waist strength to lift the body and make the body form a straight line from head to toe.
3. Try to keep this action for 60 seconds at most.
4. Repeat 3-4 times on each side.
(10) waist stretching
1, prone on the practice mat or carpet. Put your hands on your sides.
2. Gently lift your chest 3-5 inches off the ground with the strength of your waist muscles.
3. Don't be too nervous and try your best to reach the highest position.
4. Keep this action for a while, and then slowly put it down.
5. Repeat 10- 12 times each time, and do it twice.
2, thin waist tips
1, standing waist, twisting waist and thin waist
You can practice at noon or at night. Twist your waist standing in circles 100 times (similar to belly dancing, which requires waist strength instead of leg or back strength), as long as you persist every day, it will be effective!
2, in situ plastic thin waist method
Although plastic wrap has never been recognized by experts as a weight loss effect, many mm have tried it and succeeded. In fact, as long as the plastic wrap is not too long, the average person will not be allergic or dermatitis, depending on personal physique. The way to wrap plastic wrap around your waist is to put plastic wrap on your pocket and jog in place 1 hour. If you persist every day, you will definitely lose weight. Of course, eat less at night. (remember! One hour is the limit. Don't think that the longer the package, the better. Your skin needs air.
3, coarse salt thin waist method
Crude salt has the function of sweating, which can discharge waste and excess water in the body. 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".
4, picking beans and thin waist method
Try to eat less dinner every day. If you are not hungry, just eat 30% to 50% full. Take a short rest for more than ten minutes after dinner. Then pour 200 soybeans on the ground every day, bend over but don't bend your legs. Pick up the soybeans one by one and put them in the basin on the table. Repeat this action: bend over-straighten your back-put the beans on the table-bend over again-pick up the beans and stick to it for a month or two, which will not only make your waist thinner, but also surprise your hips and legs.
5, standing against the wall thin waist method
Similarly, eat as little as possible for dinner and eat lightly. It's still half an hour after dinner. Clamp your hips and stick your whole back against the wall. Keep your hips, back, legs, waist, head and neck as close to the wall as possible. After a few minutes, the waist will be very tired. Hold on 15 minutes. Do it once a day and you will see the effect in a week. Not only can you lose weight, but your legs, neck and face can also become thinner.
6, massage thin abdomen method
This is one of the most commonly used abdominal weight loss methods. Kneading can promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, let metabolic waste be excreted and improve constipation. The massage method is to mark a question mark on the abdomen with the navel as the center, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
7, Pu 'er tea thin belly method
Pu 'er tea has obvious effect on inhibiting the increase of abdominal fat. Pu 'er tea is fermented by Aspergillus Niger, which is black as its name suggests. 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 Pu 'er tea, you'd better drink fresh strong tea. In addition, drink 1.5 liters every day, and drink one cup before and after meals for a long time.
Therefore, if you want to slim your waist, if you only do local movements, the effect is not very good. In addition to diet control, you should also do full-body exercise, such as running and swimming. Of course, there are also some simple and interesting tips for thin waist life.
3, thin waist food
1, soybean
Soybean is the soybean before maturity, which is called "plant meat". It is rich in protein, fat, vitamins and cellulose, and contains mainly unsaturated fatty acids, which can obviously improve the body's fat metabolism. Among them, the rich dietary fiber can also improve constipation, detoxify and beautify the face, and make the waist slim.
2. Xiaomi
Millet has the magical effect of nourishing the stomach, at the same time, it is mild in nature, non-irritating to the intestine, easy to digest and absorb, and it is a good product for detoxification and beauty. Drinking a little millet porridge regularly can not only clear away heat and promote diuresis, but also help the body to detoxify and achieve the effect of slimming the waist.
Step 3: bananas
The laxative effect of bananas is well known. Insist on eating one or two bananas every day, which will help to excrete toxins from the body. It is best served with soybean milk. Soybean milk contains phospholipid sugar and cellulose, which helps to stimulate intestinal peristalsis. When mixed with bananas, it will produce enzymes, release waste gas accumulated in the abdomen, and make the waist and abdomen contract.
4. onions (surname)
Onions strengthen human digestion and accelerate gastrointestinal peristalsis. Moreover, onions contain a lot of sulfur. The combination of sulfur and protein in the body is especially beneficial to the health of the liver, so it helps the human body to detoxify. You can choose onion to cook soup, and add some vegetables with high fiber content, such as celery, white radish or cauliflower, which can quickly decompose toxins in women's bodies and is conducive to defecation and thin waist.
5. Brown rice
Brown rice is actually the whole grain we are familiar with. Because rice bran remains on the surface of whole rice, and the component of rice bran is fiber, it has the function of absorbing water and fat. Eating a little whole rice in moderation can make people feel full easily and detoxify at the same time. Every morning, you can prepare a bowl of steamed brown rice or use brown rice as soy milk to drink, which can get a good effect of detoxification and thin waist.
6.carrots
Carrots are not only rich in cellulose, but also rich in vitamin C and β-carotene, which can prevent fat from accumulating in the abdomen.
7.garlic
Garlic is a blood purifying agent. Sulfur-based compounds in garlic can reduce bad cholesterol, increase high-density cholesterol, dissolve fat, lose weight and eliminate belly during digestion.