1, how to reduce abdominal fat?
Abdominal fat filling type
Specific rules: Many OL are normal in weight, but a lot of fat can be felt in the abdomen, which has a lot to do with eating habits. Therefore, for OL with full abdominal fat, the most reliable method of thin abdomen is "abdominal breathing". The abdomen expands when inhaling and contracts when exhaling. Don't underestimate this breathing method, it can help stimulate gastrointestinal peristalsis, promote the excretion of waste in the body, and smooth the airflow. Remember to use abdominal breathing when walking and standing. As long as you persist for a few weeks, not only will your abdomen become flat, but even your walking posture will become charming.
Postpartum obesity type
Specific law: With the growth of age and the influence of fertility, women will gain weight from the waist first. Therefore, if you want to bid farewell to the signs of obesity, you can rely on bath towels to reduce your abdomen. Spread a big bath towel on the bed and lie on your back. Grab the feet of the bath towel with both hands and cover your head. Bend your knees and land on your feet. Inhale, tuck in, and hold your head high until your shoulders are off the ground. Keep this posture, while inhaling, slowly straighten one leg and keep the heel on the ground. Exhale, take your leg back to the knee flexion position, and then change the other leg. It should be noted that the order of breathing must be correct. If you can insist on doing 5 groups every day, you can see the changes in your waist after two weeks.
Love to eat and exercise less
Specific rules: For OL who only likes eating and is unwilling to move, it is necessary to "work hard" if he wants to be in good shape. The so-called effort is to eat less packaged food and do more housework. Because I seldom exercise, I can only work hard on the housework I have to do.
Avoid light and concentrate on housework.
Specific rules: belong to this type of OL, just remember one principle: avoid the heavy and be light. For example, when cleaning the room, use a broom and a rag instead of a vacuum cleaner; You can also do "housework" in the office, such as taking out the garbage yourself and cleaning up your desk after lunch. Actually, exercise doesn't mean going to the gym. "Casual" exercise is most suitable for this kind of OL.
Sedentary Tibetan meat type
Specific law: OL rarely moves abdominal muscles in daily life. Sitting in the office for a long time, abdominal fat will come uninvited. Faced with this situation, it is very necessary to do chair slimming exercise before going to bed every day. First, lie flat on the floor, put your feet on the chair, and your thighs are at right angles to the ground. Put your right hand behind your head and straighten your left hand to the side. Then gradually raise the upper body to form a 30-degree angle with the floor, and twist the right elbow to the left knee when the upper body leans forward. This action is done for each group 15 times, 3 groups a day, and the effect can be seen within two weeks.
2. Practical slimming methods
Practical weight-loss exercises can easily reduce fat.
First, straighten the abdominal muscles.
Stand with your feet shoulder-width apart and your arms as straight as possible to the ceiling for about 20~30 seconds.
Practical weight-loss exercises can easily reduce fat.
Second, the side waist bends and stretches the side abdomen.
Standing posture, feet open shoulder width, right hand akimbo, left arm extended to the upper right, about 15~30 seconds, and then do the other side.
Third, clip chest to train pectoralis major.
Open your feet, straighten your arms and cross your fingers. Clamp the palm with chest and arm strength for 3 seconds, relax 1 second, and repeat 12 times.
Fourth, the shoulder moves around the shoulder.
Standing posture, straight back, shoulder fixed when wrapping back for 3/4 laps, chest posture, repeat 10 times.
Five, the golden rooster independently practices the ass.
Open your feet, put your weight on your right foot, lean forward slightly, akimbo your left hand, and stretch your right hand forward in parallel to help balance your weight. Keep your right foot at 45 degrees backward, straighten your knees, and swing your left leg up and down without bending your knees. 12 Repeat.
Sixth, close your chin to correct hunchback.
Sit or stand with your back straight, your chin closed, but don't bow your head, and your eyes look straight ahead.
Four sets of movements can help you lose weight easily.
Squat exercise part-legs
Step 1:: Stand with your feet shoulder width apart, with your center of gravity slightly on your heel, your back straight, your abdomen narrowed, your arms straight forward and parallel to the ground.
Just like sitting in a chair, sit your hips back as far as possible and Step2 your back straight. Repeat 8- 15 times.
Raise your arms horizontally-your shoulders.
Step 1: Stand with your feet shoulder width apart, hold the dumbbell with both hands and hang it next to your hips, with your elbows slightly bent and your palms facing each other. The lower abdomen and knees are slightly bent.
Step 2: Raise your arms horizontally to both sides until they are parallel to the ground, and then slowly lower them. Repeat 8- 15 times.
Push-up practice area-chest+shoulders+arms
Step 1: The feet are in a high kneeling position, and the upper body leans forward. Open your arms slightly wider than your shoulders and stay on the ground. Face down.
Step2: Bend the elbow, let the whole body press down, and let the upper arm be parallel to the ground. Repeat 8- 15 times.
Hip push-ups exercise area-waist and abdomen+hips
Step 1: Put the headrest on the ground, with the head, shoulders and upper back resting on it. Bend your knees and put your whole foot on the ground.
Step2: Use the strength of waist, abdomen and buttocks to push the whole body upward. Remember to clamp your hips. Repeat 8- 15 times.