Abdominal weight loss exercise before going to bed 1, upper abdominal exercise
1, the body is flat, the feet are flat, and the hands are straight to the ceiling at 90 degrees with the body while inhaling.
2, the lower body is attached to the ground, and the abdomen is tightened. After exhaling, the neck is lifted for about 3 seconds, and then it returns to Step 1. Repeat step 1~2 for about 15~20 times.
Tips: Pay attention when raising your head, and don't lean forward in the neck to avoid excessive torsion and damage to the cervical spine.
Step 2 tighten the lower abdomen
1, lie flat, straighten your hands 90 degrees perpendicular to the ground, then raise your legs 90 degrees perpendicular to the ground and bend your knees slightly as a preparatory action.
2. Tighten the abdomen, drive the hips that touched the ground off the ground, and move the knees up until the calves are 90 degrees perpendicular to the ground.
3. Keep the second posture and lift your head off the ground for 3 seconds. Step 1~3 can be done 15~20 times, which can exercise the lower abdominal muscles.
3. Side belly sculpture
1, lie on your side, straighten your right hand, lean your right face lightly on your upper arm, and bend your left arm with your fingertips to stick to your left ear as a preparatory action.
2. The abdomen is tightened, while the head is slowly lifted from the right upper arm, and the right forearm supports the ground. Step 1~2 repetitions 15~20 repetitions on different sides to exercise the lateral abdominal muscles.
Tips: The daily exercise time must be more than half an hour, because it consumes body water, not body fat. When doing this kind of abdominal weight-loss exercise, you should try to wear loose and comfortable clothes, which will help you stretch.
In addition to weight-loss exercises, you need some small daily behaviors to reduce your stomach.
Lazy people lose weight 1, eat less fast food.
A study on 17 13 people shows that eating fast food less than twice a week can successfully lose weight. If you want to eat fast food, don't choose large portions. It's best to choose some vegetable salad with less sauce. Of course, it's best not to eat fast food.
Step 2 limit high-calorie drinks
Although most people understand the high calorie of sugary soda, many people don't know that the calorie of juice is even higher than that of soda. Drink high-calorie drinks in moderation, or you will drink a lot of calories accidentally!
Step 3 be responsible for yourself
Whether you have a friend who will stick to your diet or not, please write down your diet diary. It only takes a few minutes to keep a diet diary, but it is more conducive to monitoring your healthy diet.
4. Make sure you get enough sleep.
Many people think that staying up late can lose weight. In fact, regular and adequate sleep is helpful to lose weight. Lack of sleep will make your body? Hunger? Hormone levels will increase, while hormone secretion that regulates fat content and appetite will decrease. Then your appetite will increase, which will lead you to eat more, so lack of sleep will also lead to weight gain.
5-step weight loss exercise running action
First, stand with your legs apart, hold the dumbbell in your right hand and bend it backwards, straighten your left hand forward, and lift your right leg at a 90-degree angle to get ready for action. Then the right leg moves backwards, like a running gait. Swing the dumbbell forward with your right hand, slide back with your left hand, and stand up straight with your left leg. The right leg should be straight and in line with the upper body. This action should be repeated 10 times, then change the left hand to hold the dumbbell and the left leg to run. Three sets back and forth.
Stretching action
First, stand with your legs apart, put dumbbells at both ends in front of you with your hands, then bend your knees to 90 degrees, keep your upper body straight, let your hands droop naturally and look forward. Then hold the dumbbell in both hands and start to straighten, with the left leg standing straight, the right leg forked and the whole body in a straight state. Then slowly restore the original squat movement, then change your right leg to stand straight and stretch your hands upward. Doing more than 10 sets back and forth in this way can get the effect of fast weight loss.
Stretching action
First, move your legs back and forth, with your left leg bent 90 degrees forward and your knees bent 90 degrees backward. Keep your upper body straight and hold a dumbbell on each side of your head. Then step forward with your left leg, stand up straight, kick forward with your right leg, and extend your hands to both sides. Return to the squat state and continue to do stretching exercises. If the left leg is tired, change the right leg and keep doing it back and forth 10 sets or more.
Squat movement
First of all, your legs stand naturally, your body is straight, and your hands are holding dumbbells behind you. Then take a step to the left with your left leg, squat down with your legs, bend your knees 90 degrees, raise your hands forward, raise them in front of your eyes, then step back and return to your original standing position. Then continue the action just now, 10 times and then change the left leg to the right leg. Do at least 3 groups back and forth.
Step action
First of all, hold a dumbbell in each hand and straighten it to both sides, keep it on the same parallel line, and stand naturally with your legs apart. Then the right leg is fixed, the left leg takes a step forward, the legs are bent, the hands are bent inward, the dumbbells are held at the sides of the head, and the upper body is as straight as possible. Then step back, change the left leg to a fixed point, and make a step on the right leg. Keep going back and forth at least 10 times.
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