You need to do it five times a day, 30 times each time, and the interval between five times should not exceed 1 minute. After finishing, gently massage the waist and abdomen.
This is taught by sports professionals. As long as we persist in this sport, it will have an effect within half a month. But first of all, people who have no perseverance should not try, because it is really painful.
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat.
There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.
I recommend a fairly simple way to lose weight:
★ Drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.
★ Breakfast cannot be ignored. You can eat only one banana and fill your stomach with 8 calories.
★ Try to eat as little white food as possible, such as white sugar, white rice, white bread and dairy products-it can put an end to many opportunities to get fat.
★ Enjoy Chinese cooked food, such as boiled vegetables, fish, shrimp, chicken, etc. , can be rich and fat-free.
★ Stir-fry with low-fat vegetable oil, or spray salad oil with a watering can. Don't pour it.
★ You can have a diet meal for dinner. Just eat a bitter meal, drink a box of skim milk and eat an egg and an apple every day. Eat a normal diet for breakfast and lunch, ban sweets and lose weight easily.
★ Set yourself a weight loss reward method, such as buying a small gift or watching a movie every two kilograms, so that you will continue to lose weight more happily.
Choose a diet that suits you better, otherwise the weight loss plan will only be implemented for two days, and it will be abandoned halfway because it is unbearable.
Cultivate some hobbies, such as knitting sweaters, planting flowers and grass, etc. You can divert your attention when your appetite is strong.
★ Control the food intake of each meal in advance to avoid eating more.
Stick to your original motivation. Usually, after a few weeks of dieting, your willpower will be a little low, so you should always keep your goal in front of you and don't waver in your determination.
★ Eat every meal regularly to avoid getting out of control, and eat when you are hungry.
★ If you go on a diet for a long time, you should pay attention to your health, ensure a balanced diet, get enough vitamins, and don't get sick.
★ Weigh yourself once a week, not too much, so that you can see real progress.
Do some exercise to match the diet. Moderate exercise reduces appetite and increases the rate of fat burning.
★ Increase the average daily exercise, such as climbing more stairs instead of taking the elevator; You can get off at the previous stop or get on at the next stop by bus.
★ Eat more fibrous food, it is not easy to get hungry, and it is easy to keep regular and quantitative meals.
★ When you go shopping in the supermarket, make a good schedule first, so that you won't be tempted by a dazzling array of food to buy high-calorie food.
Pay attention to fight for your own diet plan every day and resist foreign temptations.
In fact, it is not difficult to stay slim. Success is easy as long as you are determined.
I wish you success in losing weight!