Many experts say that the abdomen is the most prone part of the human body to get fat. If you don't pay attention to exercise and diet every day, it is likely to lead to excessive fat accumulation in the waist and abdomen, which not only affects the body but also is very unfavorable to the body. Therefore, losing weight is very important. So how to achieve scientific and effective thin waist? How to use diet and exercise to lose weight?

1, how to achieve scientific and effective thin waist

Massage supplies

If it is not particularly sensitive and dry skin, you can exfoliate your body once a week to make the slimming ingredients more effectively absorbed. We should also recognize the essence of our obesity, is it loose "orange peel" or thick and stubborn fat? They need different countermeasures.

Sports articles

Pick up a book and pick up a small waist: sit in the middle of the chair, hold your chest out, imagine there are two books on the ground on both sides of the chair, do the action of picking up the book to bend your body sideways, go down slowly, and then get up slowly. Repeat on both sides 10 times.

Always maintain "positive abdominal muscles": To have a flat abdomen, it is very effective to do 50 sit-ups every day. But more importantly, you should always keep your abdomen "tense" at work, shopping and on the bus, so that you can get twice the result with half the effort. Let's experience the correct state of the abdomen together: when standing, put one hand in front of the hip bone and the other hand on the other side, tighten the abdominal muscles, and your two hands will come together. Please pay attention to how your abdomen arches-let your abdominal muscles relax slowly and your hands will naturally separate. Get used to keeping your abdomen in a posture that can keep your hands together, won't the water snake waist appear immediately?

Diet articles

Waist and abdomen can be subdivided into waist, upper abdomen and lower abdomen. In fact, apart from some common reasons, their obesity causes are not the same.

Big stomach king: the body's metabolic rate is reduced, coupled with the lack of exercise, like to eat desserts and cold drinks, fat is easy to accumulate in the upper abdomen. Therefore, we should try to replace sucrose with natural sugar, drink a cup of honey on an empty stomach in the morning and eat apples and kiwis in the afternoon, which can not only satisfy the desire for sweets, but also play a role in clearing the intestines.

Small belly: stationed in the office every day, sitting after dinner. Sometimes I am too busy to drink water, so many people have constipation problems, especially after the holiday! Drink more yogurt, remember to drink 8 glasses of water every day, and eat less greasy things.

Bucket waist: mainly because you are greedy. Let's eat less from today. Avoid high-calorie food and have a lettuce salad; Avoid overeating, chew slowly and increase satiety.

2. Practice of abdominal breathing

Action 1. Feet shoulder width apart, tongue against the upper jaw, hands in the jaws.

Action 2: Inhale slowly with your nose when inhaling (don't open your mouth, lest the breath run to the lungs), and the intentional breath will naturally reach Xiadantian (the width of the three fingers under the navel, also known as the abdomen). The focus is on the lower abdomen, where the lower abdomen slowly expands due to inhalation.

Action 3, pause for a moment, and then slowly exhale gas from your nose.

Tips for action essentials:

1。 Breathe naturally, don't hold your breath and don't be nervous. After getting used to it, you can even breathe normally.

2。 One breath 1 time, the longer the breathing interval, the better. Those who breathe for a long time can start practicing, 3 minutes every two times, and those who breathe for a short time can practice 1 time, 1 minute. Then it will gradually elongate.

3。 When exhaling, the abdominal muscles contract as much as possible, and the lower abdomen is sunken.

4。 It is recommended to take abdominal breathing in bed for 5- 10 minutes in the morning and evening. The air inlet is 10 and the air outlets are 7 and 8.

5。 The anus is slightly open when inhaling and slightly closed when exhaling.

6。 At first, you can do it lying down, wait until you get used to it, then practice standing, and finally sit down or even walk. This is the best way to step by step and do what you can.

7。 When inhaling and exhaling, the slower the better.