First of all, eliminate abdominal fat and tighten abdominal muscles. Sit in a chair with your body and thighs at 90 degrees and your back straight. Put your hands on your thighs and grab the edge of the chair. Exert your stomach, count to five slowly, and try to lift your knees to your chest. Pause at the highest point, and then slowly put down your body at a speed of slowly counting to five. The effect of this action can eliminate abdominal fat and tighten abdominal muscles. But be careful, your hands don't need to be hard, just put them on your thighs easily. Moreover, the body can't lean on the back of the chair, and you must be able to clearly feel the stomach exerting force. Do this action according to your own ability, but it is best to work in groups of at least six people at a time without interruption. You can take a break and repeat a group, and then increase it slowly. Second, eliminate abdominal fat. First, put a cushion under your body, then lie flat on the ground, raise your thighs at 90 degrees to your body, and then bend your knees to make your thighs and calves at 90 degrees. Put your heels on the chair and your hands on your ears. Then push your belly hard, count to five slowly, and try to raise your shoulders towards your knees. Pause at the highest point, and then slowly lower your body at a speed of slowly counting to five. The effect of this action: it can effectively eliminate abdominal fat and tighten abdominal muscles. There are several points that must be noted, that is, you don't need to hold your head with your hands, just put it on your ears easily. Otherwise, it may lead to incorrect stress on the neck and hands. The body doesn't need to get up too much, but you must obviously feel the strength of your stomach. And when the body is put down, prepare for the next action of getting up. Be careful not to lean back completely and keep your shoulders off the ground. I still do this action according to my own ability, but it's best to do at least eight groups at a time, without interruption, and repeat one group after a break. When you get used to this action, slowly increase it. However, if you are very good at doing twenty at a time and three to five groups at a time, then the curve of your abdomen will be very ideal. Third, tighten the abdominal muscles. You can use your bed at home and lie at the end of the bed, but stay outside the bed below your hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, your abdomen should be hard, and your legs should be straight forward at a speed of slowly counting to ten. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. This effect can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with a particularly thick abdomen. You must pay attention: relax your back, shoulders and arms. You must be able to clearly feel the strength in your stomach. When doing leg stretching, be sure to point your toes up. When your legs are straight, pay attention to keeping your body parallel. As for how many times to do it, it's best to do it in groups of six or eight at a time. Then take a break and repeat a group, and then gradually increase. Under the condition of physical fitness, it is ideal if you can do three to five groups. Fourth, lateral abdominal muscle movement (1), introductory [breathing gymnastics]; 1. Inhale as much air as possible through your nose, then exhale bit by bit through your mouth, and hold your breath until the inhaled air is only 30%. 2. Hold your breath and contract your lower abdomen, and the qi will rise to your chest. Then bulge the abdomen, and then lower the gas to the abdomen. 3. Repeat the action of lifting the breath from the chest down to the abdomen for 5 times, then exhale slowly through the mouth, and return to 1 after spitting. Repeat this process for 5 times to form 1 group, and repeat at least 2 groups. (2) Introduce [Thoracoabdominal Breathing Method]; 1. Shrink the abdomen and inhale all the air into the chest through the nose for 4 seconds. At this time, be careful not to stoop. 2. After inhaling the maximum air, you must hold your breath and bulge your abdomen, and the air will drop to your abdomen. 3. When the abdomen expands to the maximum, exhale slowly through the mouth. Repeat this process for 3 times as 1 group, and repeat at least 3 groups. ③ Abdominal breathing; 1. This is a breathing method that quickly sucks gas into the abdomen and waist, which has the effect of relaxing the mood. So try it when you feel nervous. 2. Breathe a lot of air through your nose for 4 seconds to make your abdomen swell. Once your abdomen is filled with air, hold your breath. 3. Hold your breath 1-3 seconds, then exhale slowly through your mouth, and your abdomen will droop. At this time, the back must not be bent, and repeating it for 3 times is 1 group. Do at least two groups. (4), chest [abdominal chest breathing method]; 1. Inhale through the nose and let the abdomen bulge. 2. Hold your breath, your abdomen is sunken, and your chest is uplifted. 3. Shrink the abdomen and slowly exhale the gas. The function of 1-3 is 1 group. Do at least three groups. (5), chest [chest breathing method]; 1. Chest breathing is an action of repeatedly contracting the lower abdomen and then pushing air to the chest to make it expand, so you can naturally exercise the lateral abdominal muscles; And because the chest is fully expanded, it has a good breast enhancement effect. 2. Shrink the lower abdomen, inhale slowly through your nose, straighten your back and feel your chest swell. Be careful not to bend your back. 3. Hold your breath 1-3 seconds, then exhale slowly through your mouth and pay attention to your abdomen. The action of 1-3 is 1 group, and at least 3 groups are repeated. Basically, abdominal muscle training is the most effective method. Do it 1 time in the morning and evening, but it doesn't matter when and how many times you do it 1 day. But it's best to do it once in the morning and once in the evening. It is ideal to do the above five breathing methods in order after getting up in the morning and 2 hours after dinner. If you only do it 1 time a day, I suggest you do it before breakfast. Fifth, Indian massage-beautify the waist and eliminate fat with Indian massage, put your hands on your waist and push the fat behind your waist forward with your thumb. It feels like squeezing fat into the pelvis. The second is to eliminate fat. The soft kneading of abdomen is very helpful to eliminate fat, and the longitudinal soft kneading effect is more ideal. It must be pushed from the outside of the abdomen to the center. The third is to contract the lower abdomen. After taking a deep breath through your nose, inhale slowly and draw a circle clockwise with your palm. Focus your consciousness on the Dantian point between the navel and the sacrum. You can also massage with a brush. Sixth, the abdominal and extraabdominal oblique muscle exercise method exercises the abdominal and extraabdominal oblique muscles through repeated turning movements, which will immediately show the tightening effect of the lateral abdomen, and is also quite effective in shaping the waist curve and removing the upper abdominal fat. In addition, because the ventromedial oblique muscle and ventromedial oblique muscle have the function of supporting the activities of ventromedial oblique muscle, they can also be exercised while training ventromedial oblique muscle. It is best to do abdominal exercises and breathing at the same time. First, start moving. Step 1: Cooperate with the abdominal exercises taught before and turn around. Bend your feet 50 degrees, and don't touch the ground above the scapula. After getting up, twist your body so that your right elbow touches your left knee. Second: after getting up, the upper body is the same as 1, but you should touch your right knee with your left elbow and interact with 1. In addition to the above actions, you can also walk to train. The pace of walking must be bigger than usual, and it is best to feel a little laborious. The purpose of walking is to exercise muscles, so walking for about 3-4 days a week will be very rewarding. According to you, only liposuction is better. Every time you gain weight, you should start from your waist and abdomen. This is a signal to pay attention to your living habits. It is difficult to lose weight when you gain weight, but it is easy to rebound when you lose weight. Massage articles If it is not particularly sensitive and dry skin, you can exfoliate your body once a week to make the slimming ingredients more effectively absorbed. It is also necessary to recognize the nature of your obesity, whether it is loose "orange peel" or thick stubborn fat, choose different slimming products and massage your body according to the instructions. Of course, we can't pin all our hopes on this step, but also cooperate with reasonable diet and scientific exercise. Sports article Pick up the book and pick up the waist: Sit in the middle of the chair, hold your chest out, imagine that there are two books on the ground on both sides of the chair, do the action of picking up the book to bend your body sideways, go down slowly, and then get up slowly. Repeat on both sides 10 times. Always maintain "positive abdominal muscles": To have a flat abdomen, it is very effective to do 50 sit-ups every day. But more importantly, when going to work, shopping and on the bus, we should always keep our abdomen "tense" so that we can get results without much effort. Let's experience the correct state of the abdomen together: when standing, put one hand in front of the hip bone and the other hand on the other side, tighten the abdominal muscles, and your two hands will come together. Please pay attention to how your abdomen arches-let your abdominal muscles relax slowly and your hands will naturally separate. Get used to keeping your abdomen in a posture that can keep your hands together, won't the water snake waist appear immediately? The waist and abdomen can be subdivided into waist, upper abdomen and lower abdomen. In fact, apart from some common reasons, their obesity causes are not the same. The metabolic rate of the big stomach king is reduced, coupled with the lack of exercise at ordinary times, like to eat desserts and cold drinks, fat is easy to accumulate in the upper abdomen. Therefore, we should try to replace sucrose with natural sugar, drink a cup of honey water on an empty stomach in the morning and eat apples and kiwis in the afternoon, which can not only satisfy the desire for sweets, but also play a role in clearing the intestines. Little belly is stationed in the office every day and sits after dinner. Sometimes he is so busy that he doesn't even have time to drink water, so many people have constipation problems, especially after the holiday! Drink more yogurt, remember to drink 8 glasses of water every day, and eat less greasy things. Bucket waist mainly blames your gluttony, so from today on, limit your appetite. Avoid high-calorie food and have a lettuce salad; Avoid overeating, chew slowly to increase satiety, and insist on abdominal weight loss massage: 1, lie on your back, unbutton your belt, and wear only a thin dress on your abdomen. Let the family sit on the left side of the bed and face the dieter. First, move from the upper abdomen to the lower abdomen for 3-4 times by wave pressing method, then press the upper, middle and lower parts of the abdomen with three fingers in turn, and press each part for 2-3 times. But it is not suitable for operation after meals or when you are particularly hungry. It is advisable to press the hand with pulse and no pain. 2. Put your fingers together, straighten forward, put your left palm on the back of your right finger, put your right finger flat on your abdomen, push forward hard, and then push back hard with your left palm, moving slowly from top to bottom, like waves in the water. 3. Apply vaseline or cooking oil to the abdomen to increase the therapeutic effect of manipulation. Massage the abdomen with palm and palm root for 2~3 minutes, then massage clockwise from ascending colon, transverse colon, transverse colon, descending colon and S-shaped colon for about 3~4 minutes, mainly diarrhea; Compatible with Pingbu Xie Ping, it can regulate gastrointestinal peristalsis, strengthen spleen and promote diuresis, and accelerate the decomposition of subcutaneous excess fat. At the same time, you can repeatedly point, press and dial points Zhong Wan, Qi Hai, Shui, Guanyuan, Uterus and Tianshu, with diarrhea as the main point, so as to achieve the purpose of losing weight. 4, the lower abdomen fat finger pressing method, the abdomen is the main part of fat accumulation, while men are mostly concentrated in the navel, and women are mostly concentrated in the navel, so when finger pressing the lower abdomen, you should fully bend your palm with a little force and press vertically 15 seconds; If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds. As long as you do exercise step by step, you can achieve the goal of reducing fat. There are three kinds of slimming exercises suitable for her for reference: supine, leg lifting, pedaling bicycle, pedaling clockwise as a group and pedaling counterclockwise as a group. At first, each group has 10 beat, and then it will increase gradually. After two to three months, the final goal of each group 100 will be reached. Because she is tired from exercise, she is advised to cooperate with breathing exercise and not hold her breath, so that the effect of aerobic exercise will be more significant. Exercise effect: while reducing abdominal fat, hips and legs can be slimmed down. Sit-ups are recommended to be based on 30, because her waist is very flexible, and the standard should be raised every 5 times. The ultimate goal is to do 100 sit-ups at a time. The amount of exercise for skipping rope is calculated by time. The jumping rhythm should not be too fast or too slow, and it should be kept at 10 to 15 minutes at a time. The above three exercise suggestions should be made once in the morning and once in the evening. Exercise in the morning should be done before getting up, after exercise, wash your face and brush your teeth, and replenish water immediately. After doing exercise at night, drink a little water, lie in bed and breathe smoothly and normally, and relax. ■ Experts say that weight control requires a three-pronged approach. Professor Chen Shiyi of Fudan University Sports Medicine Center pointed out that the best plan to control weight is still the combination of exercise, nutrition and behavior change. Bulletin of American College of Sports Medicine points out that negative calorie balance, that is, diet control, is an important principle of weight loss. Secondly, we should change bad eating behaviors and habits. Physical exercise is mainly aerobic exercise, at least three times a week for more than 30 minutes each time. Need to remind beauty lovers that so far, no effective diet pills have been found in the world, so don't expect to take shortcuts through drug weight loss programs. Partial weight loss, mainly through physical therapy of exercise and exercise. Abdominal muscle exercises such as sit-ups can reduce waist and abdomen fat, arm exercises such as dumbbell aerobics can reduce arm fat, and hip lifting exercises can shape beautiful buttocks. But the real partial weight loss effect is not the result of reducing fat caused by local exercise, but the appearance improvement and beauty brought by tightening muscle tension and restoring muscle elasticity. Whether local exercise can really reduce fat or transfer fat is still inconclusive. At present, surgical liposuction is one of the commonly used methods to lose weight in the world beauty industry. There is no shortcut for anyone to lose weight. The most important thing in weight control is persistence and perseverance. If you can take part in exercise all the year round and are not tempted by delicious food, you can keep a girlish figure even if you are over forty. On the contrary, if you stay up late when you are busy, sleep late when you are free, and your diet is often tempted by snacks and heavy food, sometimes on an empty stomach, sometimes full and overeating, then your weight will increase and your waistline will rise irreversibly. Exercising every six hours is mainly caused by unreasonable diet, especially eating some health food by mistake. So if you want to lose weight in spring, you must increase your exercise and force yourself to exercise. Otherwise, you will gain weight by storing too much nutrition. The ideal goal of exercise is to exercise continuously every six hours every day. Moderate exercise is to feel the pain of all muscles and tissues. This kind of soreness mainly exists in the first week of exercise. If you stick to the exercise plan, the pain will gradually disappear. Optional exercise methods include jogging, sit-ups, leg press, sit-ups and pedaling, and waist twisting. In addition, you can also stand up and squat with your hands flat to exercise your legs and hips. Elbow rotation means that the left hand is placed on the left shoulder, the right hand is placed on the right shoulder, and the elbow moves up and down, left and right. The standard of each improvement is to increase by 7 times or 9 times, and finally reach 49 times, which is very useful for reducing arm fat. Rotate the ankle joint. The ankle joint rotates in the directions of inside, outside, up, down, left, right, front and back. The standard for each improvement is to increase by 7 times or 9 times, and finally reach 49 times in each direction. This kind of exercise can effectively reduce the obesity of lower limbs. Generally speaking, the choice of times is judged by whether there is a feeling of acid swelling locally. If there is, it means that the amount of exercise is in place. On this basis, the quantity can be gradually increased. Do sit-ups. Massage, exercise and do sit-ups. Happy, "environmental protection", simple abdominal cavity method, find your favorite, stick to it, there will be gains. Deformation sit-ups are said to be particularly effective for people with enlarged abdomen. The specific process: lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips. Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working. This group of exercises is convenient, relaxed and effective, and is suitable for practicing every day or every other day. Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible. ? The first group: both feet take turns pedaling bicycles. At this time, the leg muscles should be relaxed. Keep one foot down, as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day. ? The second group: the posture is the same as above, the legs are bent upward at the same time, and then extended downward at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.