First, thin belly's method
1, thin belly's method to practice posture 1:
Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
2, the method of thin abdomen practice posture 2:
Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. This action is repeated 5-7 times.
Effect: It can tighten abdominal and leg muscles.
3, the method of thin abdomen practice posture three:
Keep lying on your back, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
4, the method of thin abdomen practice posture four:
Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
5, the method of thin abdomen practice posture five:
Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
6, the method of thin abdomen practice posture six:
Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
7, the method of thin abdomen practice posture seven:
Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.
8, the method of thin abdomen practice posture eight:
Lie on your back, legs spread out, shoulder width apart. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
Effect: Effectively eliminate abdominal protrusion.
9, the method of thin abdomen practice posture nine:
Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.
Effect: Stretch the waist muscles to make the waist tighter and slimmer.
10, thin belly's method to practice posture ten:
Lie on your back with your hands open at your sides and palms down. Keep your upper body still, bend your knees and lift vertically upward. Then swing your legs and knees together to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. After restoring supine posture, swing your knees to the right according to the same essentials. One group left and one group right, repeat 8 groups.
1 1, the method of thin abdomen practice posture eleven:
Lie on your back with your legs together. Put your hands on your sides naturally. Slowly straighten your legs up with the strength of your hands and abdomen until they are at right angles to the ground. People with bad waist can bend their knees. Repeat this action, group 8.
Second, stovepipe
1, the quickest way to stovepipe: put a piece of paper between your knees.
Sedentary people often complain that their buttocks and thighs are thick, which actually has a lot to do with sitting posture. The correct sitting posture should be standing on your back and abdomen, not leaning on the chair surface. If you lean back, your back muscles will be stretched, which will easily lead to low back pain for a long time. On the contrary, if you lie on your back and tuck in your abdomen, you can not only prevent abdominal fat accumulation, but also stretch your back muscles, which will help you concentrate on your work. A sedentary person can put a piece of paper between his knees. Many people always cross their legs from time to time when sitting, which is not only easy to hunch over, but also hinders blood circulation. Restrain yourself with such a small piece of paper and stick your legs for a while.
2, the fastest way to stovepipe 2: Massage stovepipe method
Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate edema, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs. You can get more massage by soaking your feet at night.
3, the fastest stovepipe method 3: magic ball stovepipe method
While eliminating leg edema, we should also exercise calf muscles. Teach you a simple method, and two billiards-sized fitness balls will allow you to exercise your leg muscles at any time. Whether you are sitting at your desk or sitting on the sofa at home, you can put these two fitness balls on your feet and use the strength of your legs to drive them to slide back and forth. For people with thick calves, low-intensity exercise is the best way to exercise. Exercise calf muscles and massage the soles of your feet at the same time. Besides, because your legs have to move back and forth, you can't cross your legs any more.
4. The quickest way to stovepipe is to lift the heel.
If you want to strengthen the calf muscles and lose excess fat, you just need to lift your heel, stand on tiptoe for a few seconds, and then return to your original position. Repeat this action several times a day, which is simple and doesn't take much time. Besides stovepipe, you can also exercise the flexibility of your feet.
5, the fastest way to stovepipe five: stovepipe exercise one minute before going to bed.
1, lying flat on the bed, legs clamped at 45 degrees, knees bent in the air. 2. Bend the left leg to the maximum, and climb the right leg as far as possible. The foot surface is always hooked, which is conducive to stretching the muscle lines that recede slightly, and the legs are always clamped, which is conducive to stretching the muscle lines inside the thighs. Put down your right leg and bend it as much as possible, while your left leg tries to climb up. Clamp your legs and repeat the action just now.
6, the fastest way to stovepipe six: split legs and step by step, exercise thigh muscles.
First, the right leg is 35cm forward and the left leg is backward. Hold dumbbells with both hands and put your hands at your sides. Then, straighten your waist, tighten your abdomen and look forward. Then slowly squat down until the hind legs and knees touch the ground. Keep this action for half a minute, then change legs and hands. Go back and forth for half an hour and lose your arm at the same time.
7, the fastest way to stovepipe seven: fancy walking to modify the leg lines.
After a busy day, it is better to take a walk with your family after dinner, which can not only lose weight, but also relieve the pressure of work. The correct walking posture for fitness is striding with chest high, ensuring that you walk about 60-80 meters per minute. Remember to massage your legs after walking, which can relieve stiff and tense muscles and is super effective in beautifying leg lines.
8, the fastest stovepipe method 8: 90-degree inverted leg
After a day's study or work, there is a lot of pressure on our legs. In addition, people are basically sitting and not moving, and it is easy to accumulate water in our legs. If you wear socks, if you find that the ligature marks of socks are obviously deep when you take them off at night, it means that your legs are swollen. Lie in bed every night before going to bed, with your legs raised at 90 degrees to your upper body. If you can't hold on, you can lean your legs against the wall. This is about 15 minutes, which is very effective in helping to get rid of leg edema.