1. Abdominal rubbing: Practitioners lie on the bed with their hands folded, put them on the abdomen for 50 turns clockwise and counterclockwise, open the abdomen with their hands apart, and then reciprocate up and down for 50 times. Ask them to hold their breath and lift their stomachs, in groups in the morning and evening.
2, body rotation: legs upright and shoulder width apart, hands akimbo or vertical side, swing with the body, turn left and right 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
3. The body bends forward and stands back: the legs are upright, shoulder width apart, and the upper body tends to bend forward and stand back. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row. (you can also step by step according to your physical condition).
4. Lift your legs in turn: Start to stand on your legs (you can also use your hands on the wall, desk, windowsill or carpet). Try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly.
5. Sit-ups: Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard on the upper body, then lean forward and touch their toes with both hands, and repeat several times in a row.
6. Hip-twisting small jump: in situ, both feet jump up straight knees and twist hips, while both feet jump up and twist hips left and right. Swing your arms around your chest and do it in the opposite direction to your hips, and repeat it several times in a row.
There are many ways to exercise your waist and abdomen. The above exercise methods are easy for exercisers to do. You can choose individually or comprehensively, and you must persevere; It's no use exposing yourself to the cold of interest. Only when you are serious and strict and tired every time you practice can you get results and benefit a lot.
Extended data
1, arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
2. Stand for half an hour after dinner. In fact, the biggest reason why men and women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
3. Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
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