How can I lose the waist of a bucket? Small waists are what many women yearn for. In life, there are many exercises to lose weight. Some exercises can build a small waist, but waist thinning is a long-term process. Let's share how to lose the waist of the bucket.
How can I reduce the bucket waist 1 solid ball throwing?
Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.
Flat plate type
Bend your elbows 90 degrees, put your forearms on the ground, hold your toes up, and try to keep your head in a straight line. Check that the buttocks are not deliberately tilted, and the abdomen is tightened and lifted, so that the abdomen can be properly exercised and stay for 60 seconds, and the muscles and lines of the whole body can be exercised.
lateral bending
Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.
Back stretching exercise
Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.
Lift your legs up and down.
Lie down, put your hands on your sides, touch the ground with your palms, lift your legs, straighten your knees so that your legs are at right angles to the ground as far as possible, and keep your back on the ground when you lift them to the highest place. Exhale, slowly lower your legs and don't touch the ground. Repeat the action 1 to 2***20 times, and then stay in the posture of action 1 and 2 for 10 to 15 seconds to exercise the muscle lines of the upper, middle and lower abdomen.
Sit on the edge of a bench or chair.
Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.
What food is good for thin waist?
1, coix seed
Coix lachryma-jobi seed is one of the common cereals, which contains many nutrients needed by human body. Vitamins, water-soluble fiber and a lot of minerals. In fact, water-soluble fiber has a great effect on thin waist. Water-soluble fiber can reduce the absorption of fat in intestine and reduce the occurrence of obesity.
2. adzuki bean
I believe many people like adzuki beans, because many female friends regard adzuki beans as beauty products. In fact, red beans can not only be beautiful, but also have the effect of slimming the waist. Adzuki bean is rich in nutritional value, which not only contains a lot of protein and dietary fiber, but also contains a lot of B vitamins. Can help you beautify, promote the laxative ability of the stomach and accelerate the metabolism of abdominal fat. So adzuki bean is the best choice for women.
Step 3: wax gourd
Do you know why wax gourd is also the best food for thin waist? In fact, the vitamin family is the biggest nutrition contained in wax gourd, and wax gourd also contains carotene. These nutrients have the function of reducing swelling and draining water, so women often eat wax gourd to help the body drain water, thus achieving the effect of slimming waist.
Step 4: potatoes
Potatoes are common potatoes in life, and this kind of food is necessary for people who want to lose weight. Because potatoes are really low-calorie and low-starch foods. People who lose weight often eat, not afraid of high calorie input, potatoes have a sense of fullness, which can make you eat less during the weight loss process. In fact, the reason why potatoes can lose weight quickly is mainly dietary fiber, a nutrient. I believe many people know that dietary fiber can accelerate metabolism, so it can quickly excrete excess fat from the waist. Whether you want to slim your waist or stovepipe, potatoes are the first choice.
5.sweet potato
Eating sweet potatoes often can also make you slim down. I believe everyone knows the nutritional value of sweet potato. It not only contains dietary fiber with laxative effect, but also contains a lot of water-soluble fiber. Eating sweet potatoes regularly can stimulate the peristalsis of the stomach and promote the elimination of waist fat, thus easily losing a small waist.
Step 6 eat fish
Fish is the most common nutritious food. The reason why eating fish can thin the waist is mainly because of the vitamin B6 contained in fish. Most of the fat in the body is mainly caused by the lack of vitamin B6, and fish just have a lot of B6. Vitamin B6 can prevent fat from being converted into energy and staying in the body, so eating fish often can also slim your waist.
How can I lose the waist of a bucket? Two tips for losing the waist of a bucket.
1, ensure that the body has enough water every day to maintain normal metabolism, so that metabolism will not become slow. Drinking plenty of water can effectively let the body excrete toxins quickly, and prevent toxins from accumulating in the body, thus forming abdominal fat in the morning.
2, eating regularly, you must eat three meals on time every day. And you must eat a good breakfast and eat more foods containing dietary fiber. These coarse grains not only have health-preserving effects, but also can reduce fat intake and increase satiety.
3. Exercise every hour at work, which is also beneficial to relieve physical fatigue and promote blood circulation.
4, sitting posture should be correct, don't work with your legs crossed all day, which is also the "culprit" that causes belly fat and bucket waist. Hold your head high and your feet straight, so as to avoid fat around your waist.
5, eating can not be wolfed down, nor too fast, be sure to chew slowly and control the amount of food. And eat less egg yolk, potatoes, taro, fried, barbecue and other foods.
6, staying up late must be put an end to. Especially two hours before going to bed, you must not eat any food, even fruit, and drink as little water as possible to avoid edema in the morning.
7. Women must drink more than three cups of yogurt every day. Yogurt has the functions of reducing fat, promoting digestion and accelerating gastrointestinal peristalsis, preventing constipation, making defecation smoother and avoiding defecation.
Causes of the formation of bucket waist
1, long-term fixed posture, bucket waist.
What kind of person is easy to get on the waist of a bucket? Of course, people who go to work often sit for a whole day. From work to work, even lunch is ordered to take out, and the number of times they go to the toilet is numbered. Sedentary is one of the culprits of waist fat accumulation, because sedentary will inhibit the blood circulation of the lower body, affect the work of the functional system in the body, and also make fat accumulate in the waist, buttocks and legs.
But some friends need to stand for a long time at work, and standing for a long time will also deform their bodies. Therefore, office workers who have to stand or sit for a long time must pay attention to exercise in time so that blood circulation can proceed smoothly, so as not to gain weight, at least by twisting their waist twice from time to time.
2. The posture is incorrect and the body is deformed.
In addition to sedentary, incorrect sitting posture, incorrect standing posture, incorrect walking posture and sleeping posture will also make you form a bucket waist. Because the sitting posture is incorrect, it will deform the buttocks and back, affect the gastrointestinal function, thicken the waist and abdomen, and the waist of the bucket will be "bred" for many years.
3. Lack of exercise
People who lack exercise tend to have flabby muscles and fat. People with flabby muscles can try aerobic exercise, jogging, cycling, mountain climbing and so on. They have to do this. The purpose is to consume these loose fats and turn some of them into muscles, which can make the body strong and elastic and play a role in shaping the body. If you have nothing to do at ordinary times, you can also do some small movements appropriately, such as stretching exercise and tiptoe exercise, which can tighten loose muscles.
How to wear a bucket waist to look thin?
1, belt is a must-have item.
The belt is definitely a must-have item for girls with thick waist. The belt can not only visually enhance your waistline, but also keep you away from the waist of the bucket. The slightly wider belt not only enhances the waist-closing effect, but also adds a modern retro feeling to the overall shape.
2. Emphasize the importance of waistline.
Sister papers with thick waists must use belts flexibly to emphasize their waistlines. Even without a belt, let people know where your waist is. A dress with a waist is also a good choice. A big skirt will narrow your shoulders, which is a good visual transfer method.
3, high waist items to improve the waistline
The high waist style can hide the small fat in the belly, make the waistline plastic, and simply match it with skill and fashion. Go get it! Wide-leg pants with high waist are very suitable for girls with thick waist. Loose trouser legs can hide a pair of high heels in the trousers, which is tall and thin, and simple collocation will be full of gas field.
4, waist clothes emphasize waist line
Wearing a dress to tie the waist is also a super fashionable way to wear it, which not only hides the fat around the waist, but also emphasizes the proportion of the whole body. A waist seal with a sense of design can also cover the fat around the waist! Improve your waistline and optimize your body proportion at the same time.