1, fast fat burning movement
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.
2. How to develop a small waist?
First, thin waist diet articles
1. Almond
This delicious nut is rich in protein, fiber and a powerful antioxidant-vitamin E, which contains the mineral magnesium, which is necessary for the human body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds.
Optimum consumption: one ounce per day (about 23 capsules), about 160 calories.
2. Thin waist eggs
You can't find any food richer than eggs in protein. Eggs are highly valued by nutritionists because they contain various major amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will not feel hungry all day. Protein and fat contained in eggs can make people feel full.
Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 2 13 mg of cholesterol)
Second, the thin waist experience
I really lost weight for a while, and everyone praised me. It feels great to wear a short T-shirt with a short waist and a flat stomach below the chest. Before that, I did my homework and collected a lot of information about waist reduction. Finally, I have my own waist reduction plan to share with you.
1. Thin waist and vegetarian food
After a few months of being a vegetarian, people suddenly became narrow-minded. I heard this narrow word from a colleague at that time. She said that I only felt that when I came from afar, it was not as big as before, and the whole thing narrowed.
2. Thin waist pepper slimming cream
This should really suit everyone. The skin on my body is much more delicate than that on my face, so I was injured after I applied pepper cream all over my body for the first time. The whole body is red and swollen and I can't walk. I remembered that day again. What a nightmare! But it seems to have some effect. If someone is braver than me, try it.
I don't want to be a fat girl anymore. Let's start with a thin waist now!
Third, thin waist exercise articles
Taekwondo: Some kicking actions of Taekwondo will drive the consumption of waist fat.
Table tennis: The action of swinging the racket is driven by the muscles of the waist, so insisting on playing table tennis is the best exercise to cultivate a thin waist.
Swimming: When swimming, the role of water flow is very effective in reducing the fat on both sides of the waist. Usually swimming for 30 minutes can consume 288 calories.