Most people who lose weight will have their most dissatisfied body parts and want to focus on exercise, but such targeted shaping sometimes doesn't work. There are many reasons. It may be that direct local exercise only increases muscle strength without reducing fat content, or it may be due to the action itself, and the effect is not significant. The following is the regional weight loss I arranged for you, hoping to help you.

How to lose weight regionally

Regional slimming premise

There are all kinds of regional aerobics, such as sit-ups, thin waist and abdomen, three rounds of thin legs in the air, and thin arms with mineral water on the side. Some people persist for a long time only to find that the size of the part targeted by the action has not decreased, but the muscles protrude because of exercise.

In fact, this regional slimming action can't burn this part of the fat, it will only make the muscles here stronger. Therefore, if you want to lose weight regionally through fitness exercise, you must do aerobic exercise for at least 30 minutes to lose weight and shape.

Regional slimming target area: arm

Action: Stand with your feet apart, shoulder width apart. Stretch your hands forward from your sides, then lift them up and stretch them back as far as possible.

Skill: keep the whole movement at a constant speed, pay attention to breathing, and try to challenge your limits when your hands are stretched back. Each complete stretch counts as a complete movement, and all movements are in groups of 20. Only by doing more than three groups at a time according to your own situation can it be effective.

#FormatTableID_0# Area Slimming Target Area: Waist

Action: spread your feet slightly wider than your shoulders, stretch your arms upward, and bend your body to both sides as much as possible.

Tip: Pay attention to breathing smoothly, focus on the waist and abdomen, relax your arms, and try to keep it as long as possible every time you bend over to stretch your waist muscles.

Regional slimming target area: buttocks

Action: Lie on your back, bend your knees so that your legs are close together, put your hands on your sides, lift your hips so that they are in a horizontal line with your thighs, support your hands on the ground, similar to the structure of a coffee table, and then restore.

Skills: Pay attention to breathing and find the right rhythm, exhale when lifting your hips, and inhale when resuming your movements.

Local slimming target: legs

Action: Lie on your back, evenly raise your legs at 90 degrees to the ground, pause for a moment, spread your legs to both sides, then return to the vertical state, restore, and continue the next action before your feet touch the ground.

Skill: The speed is even, the breathing is rhythmic, and the legs are moderately tense.

Encyclopedia of regional weight loss

As we all know, waist and abdomen fat has always been the pain of many modern women, and with the growth of age, it is more and more difficult to lose waist and abdomen fat. The reason is that the secretion of human hormones will change, prompting excess heat in the body to accumulate in your waist and abdomen, thus forming fat. Professional research in many American universities? A href ='' target =' _ blank'> Cough times? 000 healthy women aged from 20 to 60 were tested, and the oldest woman had 55% more abdominal fat than the youngest woman.

Regional diet for losing weight

1* * Arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast not only helps to eliminate excessive fat intake and reduce fat, but also does not hinder nutrition and healthy intake. It is also a natural waist-slimming food, which can slim down in a short time. As for meat and seafood, it's left to Chinese food. Dinner can be light and vegetables should be the majority. 2*** Stand for half an hour after dinner. In fact, the biggest reason for women's waist obesity is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards. 3*** Fasting 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.

Regional weight loss exercise

Abdominal weight loss is mainly to reduce abdominal fat. There are many ways to lose belly fat. Some regional weight-loss exercises reduce abdominal fat by doing exercises, such as sit-ups and push-ups.

The body coach recommended: do 30 turns * * * and stand with your hands behind your head, quickly twist the upper limbs to the left and right sides in turn, be careful not to take the knee as the axis, so that the axis of movement is above the pelvis * * *, and then do 30 sideways movements of the upper limbs * * * Keep the posture just now, but pay attention to the hip joint and do sideways movements of the upper limbs to the left and right sides * * *. It will make a gratifying change in your lower abdomen overnight, and long-term persistence will have excellent results! Sit up straight: The hunched sitting posture is not only indecent, but also makes you look "paunchy".

In order to exercise abdominal muscles and achieve the effect of losing weight, when sitting, you should put your shoulders back, put your chin away, hold a chair on your back, keep your abdominal muscles tight, and be a gardener yourself: taking care of flowers and trees in the garden requires a lot of actions such as bending over, squatting, lifting, twisting your waist, etc. These actions can help you shape and burn 350 calories in an hour. Golf: Swing and hitting the ball can tighten your abdomen. Don't rely too much on your small electric car. Enjoy walking on the green grass after hitting the ball. Extra exercise will make you take another big step on the road to losing weight. Hula hoop diet: burn calories, exercise your waistline, and don't get covered in mud.

Partial fitness household goods

Thin legs practice slimming the whole thigh: stand at attention and put your hands on your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it. Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate. Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds.

Family stovepipe method Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. European and American weight loss experts remind that diet can be immediate and elegant.

The first method of thin arm movement: cross your hands so that your thumb is down and your arms are extended forward. After holding this action for a few seconds, turn your hands once and then slowly withdraw them. Then straighten forward again for a few seconds, and then take them back. Repeat the same action 10 times or more. The second method: put your hands on your shoulders and shrug your shoulders constantly. The pressed hand tries to press your shoulder down, mainly the meat on the inside of your arm. This can promote arm fat burning 10 times or so. The third method: put your hands and palms alternately next to your ears and extend upward. After holding this action for a few seconds, they are released. This action is performed continuously 10 times, which can stretch the muscles of the arm well, keep the arm smooth and look more perfect.

All-day plastic surgery plan

(early) morning

Cool the face 1, choose a cool cleansing product, and after cleansing with warm water, apply cold water to the face 1 min. 2. After washing your face, tighten the panel with shrink water, and then apply moisturizing cream. 3. Apply some eye firming cream to your eyes and give it a little * * *.

noon

Relax facial muscles 1 and exercise facial muscles with facial expressions. 2. Practicing the English word "a e i o u" every day can achieve the effect of modifying facial lines.

evening

Face slimming exercise 1, with the middle finger and ring finger, from the forehead to the temple. 2. Gently press the sides of the nose with the middle finger and the ring finger alternately, and repeat several times. Then push it from chin to both ears, and finally spiral your cheeks from bottom to top with your middle finger. 3. Hold the middle of the chin with your thumb and forefinger, and at the same time gently draw the outline of the chin to both sides, and repeat it several times. 4, hands alternately touch the neck to the chin from bottom to top, and the double chin does not pull.

Lose weight on the back

A zero-defect back curve can definitely make you the most affectionate woman, but thick back fat may be your obstacle. Want to find the most effective way to lose weight on your back? Then you have to do the following.

One of the most effective ways to lose weight on the back is to pay attention to sitting posture: getting rid of the habit of hunchback before the disease occurs can not only beautify the curve, but also greatly increase your self-confidence and interpersonal relationship! Try not to sit on the sofa, because soft cotton sofas will make you want to collapse on the sofa. Moreover, the chair only sits for a third, which can keep you upright and hunched.

Look in the mirror: chest enlargement aerobics, with hands behind your back and palms facing each other. Make this action a daily habit, lasting 5 to 10 minutes at a time. Always check your posture and remind yourself to hold your head up and hold your chest high.

Back against the wall: from the back of the head, all four parts, shoulders, hips and heels, are attached to the wall. Make this action a daily habit, at least 10 minutes at a time, and get used to the feeling of holding your head up and holding your chest high.

Wear high-heeled shoes: Wearing high-heeled shoes with proper height will make people contract their abdomen and chest involuntarily. But the heel should not be too high to avoid toe deformation. Humpback gives people a feeling of less self-confidence and spirit. However, hunchback for a long time will not only affect the appearance. If hunchback leads to bone deformation for a long time, there will be cartilage wear, long bone spurs and compression of nerves.