1, how to lose waist and abdomen fat
About leg press.
Sit with your legs apart 130 ~ 150, hold your left ankle with your left hand, lift your ear with your right arm, and press your upper body with your right arm to the left to recover. Do it 8 times in a row, then switch to the other side, hold your right ankle with your right hand, and press the ear on your left arm to the right 8 times. Note: Always keep your arms straight and on the same plane as your torso to prevent your arms from bending and falling in front of your body.
Side kick
Lie on your side, with your right forearm flat to support your upper body, and your left hand in front of your body for auxiliary support. The left and right legs are straight and close together, and after overlapping up and down, the left leg is kicked straight to the side. The upper kick is on the same plane as the trunk, and the toes extend downward, trying to reach the head. The kick angle is 90 ~ 150, and it will recover slowly after the kick angle reaches the maximum. Kick 8 times in a row, then switch to the other side and kick the right leg 8 times in the same way.
Lift your legs.
Lie on your back with your legs together, lift your arms upward, hold the upper limbs with your hands, straighten your legs, extend your toes downward, inhale with your abdomen closed, lift your legs vertically to the ground, and exhale to restore your legs to slow control. Do this eight times in a row.
Leg lift cross
Sit with your legs together, with your back up and your arms behind your body. After the legs are raised to 60 ~ 80, the legs are separated by 1 ~ 2 shoulder width and kept for 2 seconds. Cross inward so that one leg is above and the other leg is below, and then hold for 2 seconds. Do this four times in a row, and then recover. Note: When doing this exercise, always keep your legs straight.
Get on your stomach.
Take a prone position, fix the lower limbs, hold the waist and back with both hands, exert strength on the back muscles, make the upper body stand upright and close to vertical, then get down and do it for 8 times in a row.
Relax your waist and abdomen.
Put your hands and knees on the ground in a kneeling position. First inhale, bow your head and chest, straighten your arms and arch your back as much as possible for 2 seconds. Second, bend over and exhale, hold your head up and chest out, and bend your arms to make your waist sink as much as possible, showing a curve shape and keeping it for 2 seconds. Repeat "arch and collapse" 8 times.
Among the above six methods, there are one or two ways to exercise abdominal muscles; Three or four ways to exercise abdominal muscles; The fifth kind exercises the back muscles, and the sixth kind exercises the abdominal muscles and back muscles. When exercising according to the above methods, the amount of exercise should be determined according to the individual's physical condition and physiological reaction.
Women should eat less raw and cold food.
Women should eat less cold food, and it is easy to have a small belly if they often eat cold food. This is because a woman's uterus must be warm. When eating cold food, the uterine temperature will drop. At this time, our brain orders fat to protect the uterus, and fat is concentrated in the lower abdomen. Don't sit down immediately after dinner. Standing for half an hour can reduce your stomach.
2, slimming exercise in the morning
1. It's easier to stick to it.
Put the exercise in the morning, and don't cancel the exercise plan on the pretext of overtime, entertainment or other things. The study found that many people who keep in good shape and lose weight successfully have the habit of exercising in the morning.
2. Improve metabolism throughout the day
Doing a mini-exercise in the morning can wake up your metabolism, add extra points to your energy, improve your mental state, improve your work and study efficiency, and increase your calorie consumption.
3. Improve your sleep
A study by the University of Michigan found that those who often get up early to exercise are more likely to fall asleep at night and have better sleep quality.
Think about it, you only need to get up early for 6 minutes every day, and you can have so many benefits! It's better to move quickly than to move quickly ~ let's move.
Why is it enough to exercise for six minutes?
Tabata, a famous Japanese expert in sports medicine (founder of tabata Training Method), found that 4 minutes of HIIT has a good effect on improving the aerobic and anaerobic metabolic systems of individuals, and even can improve the basal metabolic rate more persistently than long-term low-intensity aerobic exercise.
Tabata training is a kind of high-intensity and short interval exercise. Its main idea is "(high-intensity) exercise for 20 seconds, rest 10 second, lasting 8 cycles, ***4 minutes". The artifact of this training method is not how much calories can be consumed by exercise itself, but that it can maintain the metabolic level of exercise 48 hours after exercise.