2. Put your hands behind your back, hook two thumbs and open your other fingers.

3. Lean forward vigorously and lift your chin at the same time, then lift the arm behind you forcibly, keep swallowing posture 10 seconds and then return to the original posture.

Do a group every morning and evening, 20 times in each group.

The effect of persistence is very good, especially during menstruation, and the effect is the best.

I learned this from a book, and it really works. You should do it properly and insist on it. Actually, it's not difficult at all.

Make the thick waist thin-drink

The best drink-water

Without calories, you will feel full at the same time, so your diet will be reduced. At the same time, it can clear the feeling of bloating before menstruation. When drinking cold water, it can also help burn calories in the body, because the stomach will heat the cold water. Reasonable drinking water is the key to success in losing weight.

Morning: Drink a cup of warm water to clear your stomach.

Getting up early in the morning and drinking a large glass of warm water before eating a rich breakfast will help promote intestinal peristalsis, make you feel comfortable and help clean up the large intestine. Of course, your stomach won't be proud anymore. The trick of drinking water KeepFit has been followed by many stars, and the slimming success index is extremely high!

Lunch time: drink water before meals to reduce food intake.

Try to drink a glass of water before each meal, which can fill the purring five zang-organs temple and reduce the weight of diet; Second, replenish the water needed by the body and accelerate metabolism. If you are afraid of losing weight by drinking water, you can eat and drink water to distract people's attention, and you can also slow down the speed of eating and make satiety appear faster.

Tea time: Smell the flowers and stop the snacks.

As soon as I arrived in tea time, my appetite broke out again. I took out my snacks. Potato chips, biscuits and soda are all fattening foods. An afternoon tea has more calories than a lunch! Sisters who require insufficient self-control may wish to spray a floral spray around the office seat to curb their appetite.

Spraying method: Pour 10cc absolute alcohol and 1 drop of rose oil (or lavender oil) into the spray bottle, then add 90cc mineral water and shake well. Spray it on the ceiling to fill the whole room with flowers. Take a deep breath.

Dinner time: drink water to lose weight for one month, and lose weight 10 kg.

It's unhealthy to just drink water and go on a diet. The correct way to lose weight by drinking protein and vegetables is to reduce the intake of carbohydrates and sugar, and chew slowly.

Both beer and spirits may increase cortisone, a hormone that transfers fat to the abdomen. They also tend to eat more food when drinking.

Make thick waist slimming products

The best food-beans and berries

White beans, black berries, dried apricots and winter pumpkins are all high-fiber foods. Dr. Johe Allred, a professor of nutrition in the Department of Food Science and Technology, Ohio State University, Columbus, believes that fiber can not only help people lose weight, because it can make people feel full, but also prevent constipation, so that the abdomen does not look too big. The ideal daily dose is 25-35g.

Qiu Lai is a good time to eat pumpkins. Pumpkins can not only nourish the spleen and stomach, but also promote diuresis and moisten the lungs, thus achieving the goal of keeping fit and losing weight.

The protein content of dried bean curd, oily bean curd, bean curd skin and other bean curd products is higher than that of tofu, and they are all the best foods to lose weight.

Note: If you are not used to high-fiber food, slowly increase the measurement and distribute it evenly throughout the day. Eating too much or too fast can cause swelling and discomfort.

Weight loss experts suggest that people who want to lose weight in the lower abdomen may wish to try abdominal breathing.

The method of abdominal breathing is simple: when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. Although you may not be used to breathing at first, or even suddenly don't know how to breathe, on the one hand, this way of breathing helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it can make the air flow smooth and increase vital capacity.

Experts also remind people that as long as the abdomen is contracted when walking and standing, with abdominal breathing, the muscles of the lower abdomen will become tight, and the effect of slimming can be achieved.

Maybe I will feel very hard a day or two ago, and then I will unconsciously highlight my lower abdomen after taking two steps, but as long as I remind myself at any time that "I can lose weight by shrinking my abdomen", after a few weeks, not only my lower abdomen will gradually flatten out, but also my walking will be more charming.

Of course, in addition to walking with your stomach down, you must not forget proper diet control in order to achieve the goal of slimming.

The following set of movements focuses on the most effective abdominal exercises. Over time, concentrate on practice and your abdomen will become more affectionate.

Abdominal exercises:

Abdominal stretch wrap

1. Lie face up on the mat, knees bent, feet flat, shoulder width. Put your hands behind your head, keep your head and neck in a straight line, and keep your back close to the ground. 2. Exert your abdominal muscles, slowly lift your upper body, and turn your left shoulder to your right knee. Do 3 groups left and right, each group 15 times.

operating procedure

Step 1: bend your body.

Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2: Sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.

Step 3: Bend your elbow.

Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.

Surround and restrain excess meat.

instrument

Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.

Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.

Family exercises

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.

Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.

Experience: the firmness after acid makes people full of sense of accomplishment.

When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.

Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the meat is relaxed again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.

I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.

After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.

How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.

It is very effective to shake the hula hoop to thin the waist.

I tried.

Just shake it and don't eat.

Come on! !

I'm also trying to lose weight. .............