1, ten steps to lose weight quickly.
Step 1: Sit on the floor with your legs straight. Lean forward and try to hold your ankles with your hands. If you really can't reach it, you can also hold the root of your calf.
Step2: Keep the posture of Step 1 and rely on the movement of pelvis to make the body move forward. Note that the focus and movement part of the action is the pelvis, not the buttocks. Only in this way can the pelvic joints be completely opened.
Step3: Take a supine posture, bend your knees with your legs and hold your left knee with your hands. At this point, the left shoulder, left knee and left foot should be in a straight line. The pelvis is lifted up and the waist and back are completely attached to the ground.
Step 4: Hold your left knee with your right hand and try to fall to the right. At this time, pay attention to keep your upper body level, and don't leave the ground with your shoulders and back. Repeat the same action left and right three times.
Step 5: Take a supine posture with the soles of your feet on the ground and your hands on your sides. Through the rotation of the pelvis, the outer side of the knee alternately touches the ground. About 10 times.
Step 6: Keep the same supine posture with your legs together. Bend your knees outward, keep your calves close to your thighs, and keep your heels close to your thighs as much as possible.
Step7: On the basis of Step6, legs and knees alternately touch the ground left and right. Note that when moving up and down, the knee should be kept on the same longitudinal axis as the spine. This cycle, about 10 times.
Step 8: When lying on your back, bend your knees, tuck your knees in your hands and straighten your instep. Note that at this time, the back and head should stick to the ground and not leave the ground.
Step9: With the help of both hands, the knees are gradually straightened and the instep is turned at a right angle of 90 degrees. Then, put your hands flat on your sides.
Step 10: Lift the upper body slightly, and "break" your legs from the inside out with your hands. At this time, pay attention to keep the angle of the instep, or 90 degrees. Keep this posture 10 second, and "break" 5 times repeatedly.
2. Six steps for lazy people to lose weight
first step
One hand or overlapping hands, press and knead the palm surface up and down on both sides of waist, tail and buttocks for two minutes, then place the palm roots of both hands on both sides of lumbar spine, and put the other four fingers on the waist, and push the palm roots outward to the axillary midline, and repeat the operation for two minutes.
Second step
Rub the first lateral line of the solar bladder meridian with the thenar of one hand and repeat the operation for two minutes. Then massage the second lateral line of bladder meridian from Rankian point to Blind Gate point, and repeat the operation for one minute.
Third step
With the palms of both hands overlapping, press Mingmen and Yaoyangguan points regularly with the roots of palms for half a minute. Press one waist eye with the tip of one elbow for half a minute from light to heavy, and then press the other waist eye for half a minute in the same way.
part four
Place the thumb ends of both hands at Shenshu points on both sides of the lumbar spine, tilt inward and upward, and press for one minute. Press Qi Hai Shu, Da Shu Chang and Guan Yuan Shu with your thumb and abdomen for half a minute, and press them until they are slightly sour. Don't press hard.
Step five
Put your fingers together to make your palms look empty. Pat your waist and tail with one or two palms for one minute. Fingers together, fingertips apart, wrist relaxed, forearm active rotation, little finger beat waist rhythmically, repeat the operation for one minute.
Step 6
Fingers together, naturally straight. Put one palm on the back of the other palm, with the right hand down and the left hand up. The palm and fingers at the bottom are placed flat on the waist, and they are pushed to the side hard once and for all, while the palm at the top is pushed back hard and moves slowly from top to bottom.
3. Thin waist method
Diet articles
1. Drink more water and less carbonated drinks.
Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon. Drink eight glasses of water every day, and it is best to drink a cup of warm water after getting up in the morning to clear the stool in the body.
2. Reduce salt absorption
Salt will retain water, especially before the physiological period. Too much salt will increase the activity of starch and promote the body to absorb starch. Stress and canned food are also high-content foods.
3. Sweet food control
Consciously reduce the consumption of sweets, if it is really not possible, you can use natural sugar instead of refined sugar, such as honey instead of white sugar, and gradually change the taste to achieve the effect of abdomen.
4. Detoxify food to fight constipation
For constipation, nothing is more convenient and effective than drinking more lactic acid bacteria drinks to clear the intestines and increase the intake of lactic acid bacteria and cellulose. Lactic acid bacteria can accelerate gastrointestinal function and successfully drive away waste.
Eating one or two bananas a day helps to excrete toxins from the body. The calorie of a banana will not exceed 100, which is less than half of that of a bowl of rice. It is detoxified and slimming.
5. Eat enough high-fiber diet.
High-fiber food can help digestion and intestinal peristalsis to discharge waste. Almost all prominent stomachs are caused by intestinal swelling and waste accumulation. Fiber diet can help digestion, promote the discharge of feces, and gradually flatten your stomach and lower abdomen.
Sports articles
1. Vertical motion 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.
2. 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.
3. Bending motion of long arm
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.
4. Do abdominal exercises by lying down and lifting your 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.
5. Deformation sit-ups
This exercise is especially effective for people with enlarged abdomen. Lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips.
Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working.
Step 6 massage
Take the navel as the center, draw a question mark on the abdomen, 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. Massage can raise skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.
7. Abdominal breathing
When inhaling, the abdomen bulges; 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.
8. Walk with your stomach closed
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.
9. Housework abdomen method
Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor. Use a rag and broom to consciously increase the amount of exercise.
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.