1, the exercise of losing a small belly
1, race walking and thin abdomen method
Women who want to lose weight can walk at a speed of about 65,438+000 ~ 65,438+020 steps per minute according to their physical condition, and keep breathing and talking to a certain extent (the heartbeat is about 65,438+020/minute), and keep running for 30 minutes every day.
Bian Xiao reminded: You can use some spare time in the day to run a race, such as walking the dog after dinner, throwing the garbage at home into the recycling station downstairs, and visiting the shopping mall or supermarket for half an hour after work.
2, do housework abdomen method
As long as you have the heart, you can also reduce your stomach in daily housework, as long as you try to avoid light and concentrate.
Bian Xiao reminded: When sweeping the floor, you can use a rag and broom instead of a vacuum cleaner to consciously increase the amount of exercise; Choose to wash clothes and iron clothes when the temperature is high at noon, so you can sweat a lot.
3, leg lifts and thin abdomen method
Lie flat on the bed before going to bed every day, keep your hands and upper body motionless, keep your legs together, slowly lift them to 45 degrees, and keep them at 1 minute, then try to lift your thighs and stretch them, and keep your legs at a 90-degree angle with your upper body. In this process, your upper body is still and your lower abdominal muscles are tight. Pay attention to the abdomen when inhaling, and keep the breath exhaled through the nostrils when exhaling 1 min.
Bian Xiao reminds: This action seems simple. Actually, it's a little difficult to lift it to 90 degrees. This process requires the strength of the lower abdomen, so it can achieve the effect of slimming the lower abdomen and lengthening the long legs. Do 10 times before going to bed every day, the muscles will lengthen and the abdominal fat will disappear.
Step 4 sit-ups
This action can help you exercise the muscles in your upper abdomen. Lie on the ground, put your legs on the bed or chair, slowly bend your back, raise your head and shoulders, then your upper back, and then slowly put it down. Repeat 10 to 12 times as a group and do 3-5 groups, 2-3 times a week. Hold on for more than a month.
Bian Xiao reminded me: I want to reduce my stomach through sit-ups, and moderate-intensity aerobic exercises such as table tennis and taekwondo will have better effects.
5, pedaling exercise method
Lying on the floor, pretending to step on an imaginary bike. The correct action is to press the floor with your back down and put your hands behind your head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle.
Bian Xiao reminds: It is said that many supermodels also practice waist, abdomen and hip curves through this exercise!
2. thin belly Law
Practice posture one:
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.
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. Repeat this action 5-7 times. Effect: It can tighten abdominal and leg muscles.
Practice posture 3:
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.
Practice posture 4:
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.