1, the method of strengthening the waist and abdomen
Action 1: Kneel down and lean back.
Action essentials: first, spread a yoga mat on the floor, then kneel on it, with knees shoulder-width apart and hands akimbo. Then slowly lean your shoulders back, pay attention to the force of your arms and push your elbows forward. When doing movements, it is best to feel the muscles in the position where the arms worship the meat. When the maximum amplitude is reached, keep the action 10 second, take a deep breath, then return to the original position and repeat the action.
Slimming effect: With such a simple action, the positions that can be exercised include the arms, abdomen, buttocks and the front and back sides of thighs. If you feel that your abdominal lines are not good enough, this movement is definitely suitable for you, and you can also exercise the front and back sides of your thighs. A simple movement can exercise a lot of muscles.
Action 2: Spread your legs and raise your arms.
Action essentials: Similarly, spread a yoga mat on the floor, and then spread your legs at 180, with the soles of your feet perpendicular to your legs, so as to feel the position of your calves stretched straight for the best effect. At the same time, raise your arm, keep a straight line, put your palm slightly on your head, and then slowly move to the left. The slower the action, the more obvious the effect. Hold the action for 10 second, and then complete the action on the other side in the same way.
Slimming effect: The positions where you can exercise this movement include the arms, the outside of the waist, the inside of the thighs and the calves. For many women, meat worship is very troublesome. This action can not only make your arm lines firm, but also exercise the muscles of your calf. If women's calf lines look good, they can add a lot of lovely feelings.
Action 3: Lie on your side and lift your legs.
Action essentials: spread a yoga mat, then lie on it in a lateral position, support your head with your arm and put your other hand on the floor. Then lift your legs with the strength of your waist and legs, hold them for 5 seconds and then put them down. After completing 10 actions, switch to the other side.
Slimming effect: Side leg lifting can effectively exercise the arms, side waist and outer thighs. Women who want to have a more beautiful waist line and thigh lines should practice this action more.
Action 4: Bend down and lift your legs.
Action essentials: lie prone on the yoga mat, stretch your limbs, land through your waist and abdomen, and lift your left leg and right arm. You can lift your right leg and left arm in the same way. When doing this action, you should pay attention to the slow movement and let the muscles get full stretch. After each action lasts 10 second, you can change the direction.
Slimming effect: the position of bending over and lifting legs includes shoulders, back, buttocks and inner thighs. The muscles of the shoulders and back are difficult to exercise, and the elegant temperament of women can best be shown from the lines of the shoulders and back. If you have something to do, you can practice these movements more to make the lines on your back more beautiful, which can definitely increase your personal charm.
Action 5: Bend your knees and bow your back.
Action essentials: This action is very simple. Bend your knees, keep your legs at 90, and push your hips back. But when doing this action, be sure to keep your back straight and put your arms above your knees and press hard.
When you finish this action, you should feel the pain in the back of your arm and thigh, which is the most standard action to complete and achieve the most effective exercise effect.
Slimming effect: the parts of bending knees and bending the body include arms, chest, buttocks and the back of thighs. In addition to slimming effect, this action can also exercise the chest and has a certain breast enhancement effect.
2, thin waist and thin abdomen method.
1, bend down to pick up beans
Take a short rest for more than ten minutes after dinner every day, then prepare 200 beans to fall on the ground, bend over and put them in the basin on the table one by one. Be careful not to pick up one bean at a time. Bend down to pick up one bean first, then straighten up, put the bean in the basin, and then bend down to pick up another bean until all 200 beans are picked up. If you stick to this for a month or two, not only will your waist become thinner, but your stomach will be gone, and maybe your legs and hips will have unexpected surprises.
Step 2 stand against the wall
Take a break for half an hour after dinner every day and start doing this action. First, clamp your hips so that your whole back is close to the wall. Your head, neck, back, waist, hips, legs and heels should stick to the wall as much as possible. You will feel very tired after a few minutes, but you still have to stand 15 minutes. Do this once a day and you will see the effect in a week or so. This method can not only thin the waist and abdomen, but also thin the face and legs.
4, thin waist should be clear about the details
1, eat before six in the evening.
Eating dinner early will give the stomach enough time to digest, so it is not easy to accumulate fat on the waist. So girls had better choose to eat before six o'clock in the evening. And don't eat too much to avoid accumulating too much fat in your body.
2. Drink enough water.
Drinking water not only makes us beautiful and beautiful, but also helps the body to carry out new metabolism by drinking water. In short, water is also needed to consume heat. Drink 1.5L bottled water every day from No.21,and drink up to 3 bottles every day, and add a proper amount of lotus leaf tea nourishing protein milkshake. I drink 10 kg of water every day, and at most 12 kg. I was not used to running to the toilet every few minutes at first, but now I am used to running every half hour.
3. Have a standard schedule.
There is a fixed time for eating and sleeping every day. For example, if you used to eat at noon 12, you would eat at 1 1: 30, and your bedtime would be earlier than 12: 00. Therefore, it is helpful to lose weight after you have a regular schedule every day.