1, abdominal breathing thin belly
Abdominal breathing is mainly diaphragmatic movement. When inhaling, the upper and lower diameters of the chest cavity increase. When you put your hand on your navel, you will feel your stomach rising. When exhaling, the abdomen and chest contract. Put your hand on your stomach, and it will sink. Breathing for about 10- 15 seconds at a time can inhale about 500 ml of air.
Abdominal breathing does not require space and time. You can do abdominal breathing and thin abdomen while working, which is the simplest and most convenient method of thin abdomen and waist.
2. thin belly's Yoga Action Map.
Skyscraper style
It can massage abdominal muscles, promote abdominal fat burning, and help to quickly lose a small belly.
Step 1: Stand, feet 1 wide, hands crossed, head up, palms up, head up, look at the back of your hand, inhale, heel up, hold your breath, and stretch your body upward for 5- 10 seconds. Exhale and lower your heels, loosen your hands and return to the side.
Step 2: Raise your arms above your head, hold your elbows with both hands, exhale, and lean forward so that your back and legs are at 90 degrees.
3. Step 3: Inhale, straighten your upper body, stand on tiptoe and stretch your body upward.
Step 4: Exhale, separate your face and arms, and lift to the side, parallel to the ground. Inhale, raise your arms again, straighten your upper body, exhale, return your hands to your side and land your heels. Repeat the above steps 6 times.
4. Ship type
Regular rowing practice can improve the digestive system, promote detoxification and reduce stool.
Step 1: Lie on your back on the mat, inhale, and lift your upper body, arms and legs at the same time, so that your upper body and legs keep a 30-degree angle with the ground, and your arms are straight forward and parallel to the ground, and hold your breath. Exhale and put your body back on the yoga mat. Repeat 6 times.
Step 2: Raise the trunk according to the above steps again, but make fists with both hands to keep the muscles tense. Exhale and put your body back on the yoga mat, and repeat the action 6 times after relaxing.
5, vertical legs
Raising the legs helps to relax the buttocks, stimulate the digestive system, prevent constipation and eliminate flatulence.
Step 1: Lie on your back, put your arms at your sides, straighten forward, inhale, slowly lift your legs, make an angle of 30 degrees with the ground, and breathe normally for 20 seconds.
Step 2: Breathe, continue to lift your legs, and make an angle of about 60 with the ground for 20 seconds.
Step 3: Exhale, lift your legs to a 90-degree angle with the ground and hold for 40 seconds. Exhale your legs and slowly put them back on the yoga mat to relax and rest.
Step 6 stretch the back of your legs
Step 1: Sit up straight, cross your thumbs, and stretch your inspiratory arms upward, while fully stretching your spine and keeping your legs straight.
Step 2: Exhale, try to keep your spine stretched, bend forward close to your legs, and take a few deep breaths.
Step 3: When you can't put your legs on your head, don't worry, don't push too hard, just try your best. Take a deep breath, adjust your breath and repeat the action 2-3 times.
7, abdomen magic
Step 1: Lie on your back with your knees naturally bent and your feet shoulder width apart. Keep your arms straight at your sides and palms down. When exhaling, the abdomen is lifted up and the arms are parallel to the ground; Inhale, Hui Luo land, and relax your arms and shoulders. Repeat 18 times.
Step 2: Put your right foot on your left knee, with your forefinger crossed behind your head. When exhaling, lift your upper body, put your left elbow close to your right knee, and relax your right knee and right arm. Repeat 18 times.
8. Step 3: Keep the arm movement unchanged, switch to the left and repeat the movement 18 times.
Step4: Lift your feet vertically to the ground, overlap, stick your arms to your sides, then lift your legs and hips with abdominal strength, and repeat the action 18 times. When moving, try to relax the upper arm and upper body.
9. Type of door lock
It can reduce excess fat on the waistline, flex the spine and eliminate back stiffness.
Step 1: Kneel on the mat with your knees together, straighten your left leg to the right, align it with your right knee, point your left foot to the left, and raise your arms horizontally, parallel to the ground.
Step 2: Exhale, the body bends to the left, the palm of the left hand is put up on the left ankle, the left ear is attached to the left arm, and the right arm is straightened and moved to the left, so that the palms are closed for 30-45 seconds; Exhale straight from the upper body, return your arms to your side, retract your left waist, and then do the exercises on the other side according to the above steps.
10, bow
It can reduce excess fat around the waist and pelvis, strengthen back muscles, eliminate fatigue, and strengthen chest muscles and abdominal muscles.
Note: People with dislocation of spinal joint, hernia, gastric ulcer or intestinal tuberculosis should not practice this movement to slim their waists.
Step 1: Lie on the mat with your hands and palms flat on your side and your feet together; Bend your knees, keep your calves as close as possible to your hips, stretch your hands back and forth, and grab your feet or ankles.
Step 2: Inhale, lean your torso as far as possible, arch your back, and look up. At the same time, raise your legs as high as possible with your hands and breathe normally 1-5 seconds. When you finish the work, slowly put down your legs and upper body, release your hands and return to your side, with your face on the ground, completely relax, and then repeat the action for 3-5 times.
1 1, abdominal massage exercises thin abdomen.
Abdominal massage massage thin belly
Regular massage of the abdomen can promote gastrointestinal peristalsis and help to remove feces from the body.
Step 1: Lie on your back, with your hands together and your fingers parallel, push from the bottom pair of ribs to the lower abdomen, then push your fingers and palms in turn, and then do 12 group.
Step 2: Put your hands on the abdomen and push from one side of the abdomen to the other at the same time, back and forth 12 group. Hands together, fingers parallel, reverse massage abdomen 12 turn, then forward massage 12 turn.
12, knead the waist and abdomen, waist and thin abdomen
Step 1: Hold your hands on both sides of your waist and abdomen, and forcibly lift the abdominal fat up for 5 seconds, and repeat 5- 10 times. The lifting range is appropriate and you won't feel severe pain.
Step 1: Keep your palms close to both sides of your waist and abdomen, and rub fat in the front and back direction of your body to help your abdomen move and consume fat. Knead for 10 minute until the waist and abdomen skin feel hot.
13, acupoint massage thin belly
There are many acupoints in the abdomen. Pressing abdominal acupoints frequently can effectively promote metabolism, eliminate abdominal fat and cultivate a charming waist. Let's see which acupoints have the effect of thin belly.
Daheng point
Location: 4 inches from navel
Massage this point can relieve constipation, clear the oil in the intestine, lose weight, eliminate waist and abdomen fat and reduce blood lipid.
Massage method: press both hands and fingers at the same time and massage in circles 100 times.
14, Tianshu point
Location: Three fingers wide on both sides of navel.
Massage this acupoint can regulate the stomach, not only stop diarrhea, but also relieve constipation. Massage for 10 minutes every day is helpful to clear the accumulated feces in the intestine and easily drive away the accumulated fat in the abdomen.
Massage method: Knead Tianshu point 50~ 100 times with both hands, and repeat it counterclockwise and clockwise respectively.
15, water point
Location: The navel is about one finger wide.
Regular massage of this acupoint can promote excretion function, improve water metabolism and prevent constipation and abdominal distension.
Massage method: bend the index finger of the right hand, and press the water point 10 minute with the knuckles of the second diet, and the strength is appropriate to make the skin slightly warm.
16, big giant point
Location: The navel is 3/4 points and 3 fingers wide.
Massage Daju point 10 minute every day can promote gastrointestinal peristalsis and help solve the problem of abdominal distension and constipation.
Massage method: Hold your hands on both sides of your waist and abdomen, push your thumb forward, and press on the big giant point, so that your wrist is stable at four o'clock. Then turn your thumb clockwise and press Daju point 10 minute.
17, Qihai point
Location: One and a half inches below the umbilicus in the midline of abdomen.
Massage on Qihai point can improve the symptoms of indigestion and constipation.
Massage technique: the index finger and middle finger are close together, and the Qihai point is massaged in circles with a certain intensity.
What fruit does thin belly eat?
The swimming ring on the stomach is mostly due to lack of exercise after sitting for too long, or the stool is not discharged in time. Eating some fruits every day can effectively promote gastrointestinal peristalsis and reduce abdominal fat. Let's see what fruits thin belly eats.
Thin belly eats bananas.
The calorie of 1 banana is about 8 1 calorie, which is higher in fruits. But bananas are rich in dietary fiber and have a laxative effect. Eating a banana every morning and evening can stimulate gastrointestinal peristalsis, make feces soft and easy to be excreted, reduce the stool in the stomach, and the small belly will naturally disappear.
19, thin belly eats papaya.
100g papaya has 27 calories, and the sugar content is not particularly high. Papaya contains papain, which can promote the decomposition of protein, sugar and fat, thus reducing mast cells, promoting metabolism and removing abdominal fat! Attention! Papain in green papaya is about twice as much as that in mature papaya.
20. thin belly eats lemons
Lemon is rich in citric acid, which participates in and promotes heat metabolism. Drinking a glass of lemonade on an empty stomach in the morning can also promote detoxification and defecation, which has obvious effect on reducing stomach.
Note: people with weak spleen and stomach should not drink lemonade on an empty stomach.
2 1, thin belly eats yacon.
Yacon contains a lot of water-soluble fiber, which can regulate the stomach, promote digestion, moisten the intestines and relieve constipation, improve the stomach function, and can effectively reduce cholesterol, blood lipid and blood pressure if eaten regularly.
22. thin belly eats grapefruit.
Grapefruit contains very high vitamin C. 100g grapefruit has 33 calories and low sugar content. It is the favorite diet food of European and American actresses. Its special "enzyme" can prevent the body from converting sugar into fat, so eating grapefruit often can help to lose weight, thin belly.
23. thin belly eats strawberries.
100g strawberry has 30 calories and belongs to low-calorie fruit. Pectin and cellulose contained in strawberries can promote gastrointestinal peristalsis and improve constipation. Eating a few strawberries after meals 1 hour is helpful to stimulate gastric acid secretion, promote food digestion as soon as possible, reduce food residues in the stomach, and effectively eliminate the small belly.
24. thin belly eats apples
Apple is rich in pectin and dietary fiber, which can stimulate the secretion of digestive juice and promote gastrointestinal peristalsis. A three-day apple diet once a month can help effectively clean up the stomach and slim down an ugly little belly.
Attention! The three-day apple diet is to eat only apples for three days, which is not suitable for people with weak spleen and stomach.
25. thin belly eats watermelon.
Watermelon has diuretic and edematous effects. Eating more watermelons helps to expel excess water and toxins from the body, which is conducive to weight loss. However, watermelon is high in sugar and water, and it is easy to support the stomach. Therefore, the daily consumption of watermelon should not exceed 1 1,000 grams, and the single consumption should not exceed 300 grams. Otherwise, it is easy to support the stomach, but it will grow a little belly.
26. What fitness equipment are there in thin belly?
Hula hoop thin belly
Hula hoops on the market are all 10-50 yuan, which are inexpensive and have no requirements for venues. You can play at home anytime, anywhere.
Exercise frequency: 4~6 times a week, 2~3 groups each time, 20~30 minutes for each group, and 20~30 minutes for rest between groups, generally no more than 45 minutes.
Exercise effect: when hula hoop is turned, it can promote gastrointestinal peristalsis, help clean up intestinal garbage, accelerate fat burning and reduce excess fat in abdomen.
27. thin belly, supine board
Supine board, also known as supine board, web intensifier and abdominal muscle training, exercises abdominal muscles and reduces abdominal fat. With this fitness equipment, you can do sit-ups, back folding exercises, supine leg lifts and so on. It is the mainstream equipment for family fitness.
Exercise frequency: Once every other day, you can do different actions, thin belly.
Exercise effect: Doing sit-ups on the abdominal muscle board can effectively reduce abdominal fat, tighten abdominal muscles, and achieve the effect of removing a small belly and training a small waist.
28. Yoga ball and thin abdomen
The price of yoga balls ranges from tens to 100, and it is a common exercise and fitness equipment. Moreover, the action arrangement of yoga ball is mainly aimed at the abdomen, back, waist and other main parts, and it is a weight loss equipment used by girls.
Exercise frequency: You can practice for 40 minutes every day or once every other day.
Exercise effect: It is more interesting and more difficult to practice thin belly on the yoga ball. You can do some exercises aimed at the waist and abdomen to help quickly eliminate abdominal fat.
29, skimming machine thin belly
Fat skimmer is a kind of weight-reducing equipment, which uses the principle of balanced lateral movement and amplitude superposition in sports science to make the whole body fat move, promote its decomposition and achieve the effect of reducing fat.
Exercise frequency: use 10 minutes every day, which is equivalent to jogging 1 hour.
Exercise effect: It can promote the burning and decomposition of abdominal fat without strenuous aerobic exercise.
30, far infrared weight loss belt
Far infrared slimming belt adopts far infrared technology, which can effectively relieve abdominal, back and waist pain symptoms. Safe to use, convenient to operate, multifunctional, integrating slimming, health care and leisure.
Exercise effect: Far infrared rays vibrate with human body, accelerate cell movement, promote blood circulation and expel toxins through the rise of body temperature. This far infrared frequency is the same as that of human body, and it is harmless.
3 1, treadmill
Treadmill is a routine fitness equipment in family and gym, which is suitable for both men and women. Treadmill is an aerobic exercise, which can not only thin belly, but also exercise the muscles of the whole body and make the figure symmetrical. It's just that the effect of reducing stomach is slow, not as targeted as other thin-bellied equipment.
Tips: When using the treadmill, you should master the running speed, which is directly related to whether you can persist in running for a long time. Generally speaking, running too fast at first will lead to a linear decline in our patience. If we want to keep running for a long time, we need to slow down at the beginning and then keep exercising at this speed.