1, thin belly's yoga action map.
Skyscraper style
It can massage abdominal muscles, promote abdominal fat burning, and help to quickly lose a small belly.
Step 1: Stand, feet 1 wide, hands crossed, head up, palms up, head up, look at the back of your hand, inhale, heel up, hold your breath, and stretch your body upward for 5- 10 seconds. Exhale and lower your heels, loosen your hands and return to the side.
Step 2: Raise your arms above your head, hold your elbows with both hands, exhale, and lean forward so that your back and legs are at 90 degrees.
2. Step 3: Inhale, straighten your upper body, stand on tiptoe and stretch your body upward.
Step 4: Exhale, separate your face and arms, and lift to the side, parallel to the ground. Inhale, raise your arms again, straighten your upper body, exhale, return your hands to your side and land your heels. Repeat the above steps 6 times.
3. Ship type
Regular rowing practice can improve the digestive system, promote detoxification and reduce stool.
Step 1: Lie on your back on the mat, inhale, and lift your upper body, arms and legs at the same time, so that your upper body and legs keep a 30-degree angle with the ground, and your arms are straight forward and parallel to the ground, and hold your breath. Exhale and put your body back on the yoga mat. Repeat 6 times.
Step 2: Raise the trunk according to the above steps again, but make fists with both hands to keep the muscles tense. Exhale and put your body back on the yoga mat, and repeat the action 6 times after relaxing.
4. Vertical legs
Raising the legs helps to relax the buttocks, stimulate the digestive system, prevent constipation and eliminate flatulence.
Step 1: Lie on your back, put your arms at your sides, straighten forward, inhale, slowly lift your legs, make an angle of 30 degrees with the ground, and breathe normally for 20 seconds.
Step 2: Breathe, continue to lift your legs, and make an angle of about 60 with the ground for 20 seconds.
Step 3: Exhale, lift your legs to a 90-degree angle with the ground and hold for 40 seconds. Exhale your legs and slowly put them back on the yoga mat to relax and rest.
Step 5 stretch the back of your leg
Step 1: Sit up straight, cross your thumbs, and stretch your inspiratory arms upward, while fully stretching your spine and keeping your legs straight.
Step 2: Exhale, try to keep your spine stretched, bend forward close to your legs, and take a few deep breaths.
Step 3: When you can't put your legs on your head, don't worry, don't push too hard, just try your best. Take a deep breath, adjust your breath and repeat the action 2-3 times.
6, abdomen magic
Step 1: Lie on your back with your knees naturally bent and your feet shoulder width apart. Keep your arms straight at your sides and palms down. When exhaling, close your abdomen and lift your upper body with your arms parallel to the ground; Inhale, Hui Luo land, and relax your arms and shoulders. Repeat 18 times.
Step 2: Put your right foot on your left knee, with your forefinger crossed behind your head. When exhaling, lift your upper body, put your left elbow close to your right knee, and relax your right knee and right arm. Repeat 18 times.
7. Step 3: Keep the arm movement unchanged, switch to the left and repeat the movement 18 times.
Step 4: Lift your feet vertically to the ground, overlap, stick your arms to your sides, then lift your legs and hips with abdominal strength, and repeat the action 18 times. When moving, try to relax the upper arm and upper body.
8, thin waist yoga action figure
Latch type
It can reduce excess fat on the waistline, flex the spine and eliminate back stiffness.
Step 1: Kneel on the mat with your knees together, straighten your left leg to the right, align it with your right knee, point your left foot to the left, and raise your arms horizontally, parallel to the ground.
Step 2: Exhale, the body bends to the left, the palm of the left hand is put up on the left ankle, the left ear is attached to the left arm, and the right arm is straightened and moved to the left, so that the palms are closed for 30-45 seconds; Exhale straight from the upper body, return your arms to your side, retract your left waist, and then do the exercises on the other side according to the above steps.
9. Bow style
It can reduce excess fat around the waist and pelvis, strengthen back muscles, eliminate fatigue, and strengthen chest muscles and abdominal muscles.
Note: People with dislocation of spinal joint, hernia, gastric ulcer or intestinal tuberculosis should not practice this movement to slim their waists.
Step 1: Lie on the mat with your hands and palms flat on your side and your feet together; Bend your knees, keep your calves as close as possible to your hips, stretch your hands back and forth, and grab your feet or ankles.
Step 2: Inhale, lean your torso as far as possible, arch your back, and look up. At the same time, raise your legs as high as possible with your hands and breathe normally 1-5 seconds. When you finish the work, slowly put down your legs and upper body, release your hands and return to your side, with your face on the ground, completely relax, and then repeat the action for 3-5 times.
10, other methods of reducing stomach
(1) Reduce your stomach and drink more water.
Drinking water every day helps to reduce the stomach, because the human body is short of water, and the metabolic level will decrease. Drinking water can accelerate gastrointestinal peristalsis, promote the discharge of garbage and toxins in the body, avoid constipation, and stick to it, and the meat on the stomach will naturally decrease.
(2) the exercise method of reducing stomach.
Office workers can try not to take the elevator, climb more stairs, do stretching exercises when they have time, or practice yoga, skipping rope, hula hoop, sit-ups and other sports, which is also an effective way to reduce their stomachs.
(3) Reject high starch food.
It's best to eat less starchy food. Although starch is a carrier of high calorie, it is necessary for human body. However, once the consumption of starch is not proportional to the intake, excessive intake of calories can not be completely consumed, and the remaining calories will be converted into fat and stored, leading to obesity.
(4) Friction waist and abdomen to lose weight
Rubbing the lower abdomen in your spare time can promote blood and lymphatic circulation, strengthen gastrointestinal peristalsis, stimulate peripheral nerves, open capillaries, discharge waste from sweat glands of the skin, promote metabolism, help eliminate fat and strengthen abdominal muscles.
(5) Diet
Supplementing cellulose: Supplementing cellulose can help intestinal peristalsis, promote digestion and absorption, and reduce fat accumulation.
Supplementing high-quality protein: For people who want to eat meat, it is best to choose lean meat and fish, because these meats are rich in protein and low in fat, which can promote abdominal fat burning and help muscle growth.
Eat more beans: beans are rich in protein and fiber, which is beneficial to absorb water in the body, promote diuresis and perspiration, help the body to evaporate heat, and also consume some fat, reduce carbohydrate intake, decompose fat and inhibit abdominal fat accumulation.