1, thin abdomen method suitable for sedentary people
Thin abdomen method 1: housework thin abdomen method
Suitable for OL type: love to eat less.
Specific rules: For OL who only likes eating and is unwilling to move, it is necessary to "work hard" if he wants to be in good shape. Hard work means eating less packaged food and doing more heavy housework. Because I seldom exercise, I can only work hard on the housework I have to do. Belonging to this type of OL, we only need to remember one principle-avoiding light and focusing. For example, when cleaning the room, use a broom and a rag instead of a vacuum cleaner; You can also do "housework" in the office, such as taking out the garbage yourself and cleaning up your desk after lunch. Actually, exercise doesn't mean going to the gym. "Casual" exercise is most suitable for this kind of OL.
Thin belly method 2: chair thin belly exercise
Suitable for OL type: sedentary meat storage type
Specific law: OL rarely moves abdominal muscles in daily life. Sitting in the office for a long time, abdominal fat will come uninvited. Faced with this situation, it is very necessary to do chair slimming exercise before going to bed every day. First, lie flat on the floor, put your feet on the chair, and your thighs are at right angles to the ground. Put your right hand behind your head and straighten your left hand to the side. Then gradually raise the upper body to form a 30-degree angle with the floor, and twist the right elbow to the left knee when the upper body leans forward. This action is done for each group 15 times, 3 groups a day, and the effect can be seen within two weeks.
Thin abdomen method 3: coarse salt thin abdomen method
Suitable for OL type: large abdominal muscles.
Specific rules: I have to say that some ol belong to unlucky natural waist thick type. Therefore, for OL with abdominal muscle hypertrophy, long-term "adding meals" to the abdomen is the best way to thin the abdomen. You can go to the supermarket to buy a few bags of coarse salt and put it at home for later use. Before each shower, take out a cup of coarse salt and add a little hot water to stir it into a paste, and then apply it to your abdomen. After massage for about 10 minutes, rinse with warm water. Massage with coarse salt before each bath, even if the abdominal muscles are difficult to fix, there will be convex and concave changes. Need to be reminded that if the skin is sensitive, please choose a special "anti-sensitive bath salt".
Thin abdomen method 4: abdominal breathing thin abdomen method
Suitable for OL type: abdominal fat filling type
Specific rules: Many OLs are normal in weight, but they can feel a lot of fat in the abdomen, which has a lot to do with eating habits. Therefore, for OL with full abdominal fat, the most reliable method of thin abdomen is "abdominal breathing". The abdomen expands when inhaling and contracts when exhaling. Don't underestimate this breathing method, it can help stimulate gastrointestinal peristalsis, promote the excretion of waste in the body, and smooth the airflow. Remember to use abdominal breathing when walking and standing. As long as you persist for a few weeks, not only will your abdomen become flat, but even your walking posture will become charming.
Thin abdomen method five: bath towel thin abdomen method
Suitable for OL type: postpartum fattening type
Specific law: With the growth of age and the influence of fertility, women will gain weight from the waist first. Therefore, if you want to bid farewell to the signs of obesity, you can rely on bath towels to reduce your abdomen. Spread a big bath towel on the bed and lie on your back. Grab the feet of the bath towel with both hands and cover your head. Bend your knees and land on your feet. Inhale, tuck in, and hold your head high until your shoulders are off the ground. Keep this posture, while inhaling, slowly straighten one leg and keep the heel on the ground. Exhale, take your leg back to the knee flexion position, and then change the other leg. It should be noted that the order of breathing must be correct. If you can insist on doing 5 groups every day, you can see the changes in your waist after two weeks.
2. What are the thin belly exercises?
First place: "Riding a bike"
Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
Second place: "Captain's chair" movement.
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
Third place: bending on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
Fourth place: vertical movement of staggered legs
Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
Fifth place: supine board exercise.
Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.
Sixth place: long arm flexion
Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body and shoulders up, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.
Seventh place: Abdominal exercise combined with lying down and lifting legs.
This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.
Eighth place: Abdominal exercise with straight legs.
Similar to the seventh place, lying on the ground, legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.
Ninth place: abdominal exercise
Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
Tenth place: Flat exercise with arms and toes touching the ground.
This kind of flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good. Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat.