1, how to lose small waists
(1) Proflexion and extension: spread your legs shoulder-width apart, put your hands on your hips, and then do full flexion and extension of your waist for 5 ~ 10 times. Try to relax your waist muscles during exercise.
(2) Turn hips and swing: spread your legs slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then do the same rotation counterclockwise. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
(3) Alternate tapping: legs open, shoulder width apart, legs slightly bent, arms naturally drooping, hands half clenched. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.
(4) Climbing feet with both hands: the whole body is upright and relaxed, and the legs can be slightly separated. First, raise your arms, lean back, and try to achieve the greatest degree of backward tilt. Pause for a moment, then bend forward, move your hands down, touch your feet as much as possible, pause again, and then return to your original position. You can do 10 ~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
(5) Arch bridge type: Lie on your back, bend your legs, with your feet, elbows and back of your head as fulcrums (5-point support), and raise your hips vigorously, just like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
2. How to eat thin waist food?
1, tomato
Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient.
2. Apple
Apples are rich in pectin, which helps to accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apples slowly and releasing the ingredients will not only make you feel full, but also have low calories.
Step 3: bananas
Bananas are rich in dietary fiber, vitamin A, potassium and so on. For girls with constipation and dry skin, it is a thin and beautiful fruit. In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and you can eat your stomach as long as you eat one, and the calories are quite low. Don't think it is not good for losing weight just because it is sweet.
4. Lemon
The acidity of lemon is mainly citric acid, which is an essential substance in promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known. Girls usually use it to whiten their skin, and its function of promoting intestinal peristalsis is often used as an auxiliary diet by dieters.
5.grapefruit
Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin. The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on grapefruit, and the sour taste will be neutralized immediately.
6.pineapple
Have you ever heard that pineapples are "delicious" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement, because the proteolytic enzyme of pineapple is quite powerful, which can help protein digest meat, but if eaten before meals, it is easy to cause stomach wall damage. Therefore, we must pay attention to the time problem when eating pineapple to lose weight.