1, rapid waist-thinning exercise
The first is the "cycling" movement.
Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.
Second, the "captain's seat" movement.
Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
Third, the flexion movement on the fitness ball
Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.
Four, the vertical movement of staggered legs
Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
Verb (abbreviation of verb) supine board movement
Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.
Six, the long arm flexion movement
Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.
Seven, lie flat and lift your legs.
This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength.
Lie prone with your hands on your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.
Eight, straighten your legs and abdominal movements.
Similar to the seventh abdominal tummy tuck, lying on the ground, legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.
Nine, arms and toes on the floor.
This kind of flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good.
Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat.
X. Abdominal exercise.
Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms.
Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
2, the fastest way to thin waist
1, the method of picking beans and slimming waist should eat as little as possible at dinner every day. If you are not hungry, just eat 30% to 50% full. Take a short rest for more than ten minutes after dinner. Then pour 200 soybeans on the ground every day, bend over but don't bend your legs. Pick up the soybeans one by one and put them in the basin on the table. Repeat this action: bend over-straighten your back-put the beans on the table-bend over again-pick up the beans and stick to it for a month or two. Not only will your waist become thinner, but your hips and legs will also become thinner.
2. Stand against the wall, eat as little as possible for dinner and eat lightly. Half an hour after dinner, clamp your hips and press your whole back against the wall. Keep your hips, back, legs, waist, head and neck as close to the wall as possible. After a few minutes, the waist will be very tired. Hold on 15 minutes. Do it once a day and you will see the effect in a week. Not only can you lose weight, but your legs, neck and face can also become thinner.
3. "Chair movement" is like sitting in a chair, holding the armrest with both hands and leaning back against the back of the chair. Note that there is no chair, just imagine yourself sitting in a chair. Then I squatted down slowly and felt my ass really sitting in the chair. Note: when doing this action, the waist should be hard, the position of the feet should not move, and the thighs should bear the weight of the body.
4. Standing and twisting waist can be practiced at noon or at night. Standing and twisting 100 times. This is similar to the waist twisting in belly dancing. Pay attention to waist strength, not leg or back strength. As long as you stick to it every day, it will be effective!
5, plastic wrap in place method Although plastic wrap weight loss has never been recognized by experts, it does have certain effects. In fact, as long as the plastic wrap is not too long, the average person will not be allergic or dermatitis, which depends on personal physique.
3, beauty slimming soup recommended
Beauty beauty slimming soup
2 pieces of tofu, 75g of lean meat, 75g of kelp, 8 fresh mushrooms, Lycium barbarum 1 tablespoon, and 2 slices of ginger.
manufacture
(1) Diced tofu with ginger slices.
(2) Slice the lean meat and blanch it with boiling water for later use.
(3) Pour 500cc of water into the pot to boil, then add tofu, Lycium barbarum, mushrooms and shredded ginger to cook together, cook on high fire for 5 minutes, and then turn to low heat to continue cooking for 10 minute.
(4) Add the lean meat slices in Method 3, turn to high fire and boil, then turn off the fire and stew for 2 minutes.
Fruit and vegetable slimming soup
working methods
1. Wash all kinds of fruits and vegetables, cut tomatoes and onions into quarters, cut celery and carrots into sections, and peel and cut Chinese cabbage into pieces by hand.
2. Boil the water. First, put onions, carrots and celery into the stew, soften it a little, then add tomatoes, and finally add cabbage.
Turn off the engine in about half an hour.
Sprinkle a little pepper and salt, and you can cook. You can also sprinkle some Italian spices to taste.
Efficacy: the essence of high-fiber fruits and vegetables is in the pot, which tastes sweet and rich.
Jujube and tremella decoction
Raw materials: red dates, tremella, medlar.
Practice: Wash the raw materials, add a proper amount of cold water to the pot, put them together, and cook slowly with a small fire after the water is boiled.
Put in rock sugar according to everyone's hobby. This simple beauty soup is ready.
Efficacy: Jujube is rich in VC. Eating it often helps to moisten the heart and lungs, relieve cough, nourish the five internal organs and treat physical weakness.
Without it, it is impossible to have a rosy complexion. Tremella and Lycium barbarum are excellent beauty products.
Pumpkin Soup
Ingredients: pumpkin, water.
Practice: Wash the pumpkin and cut it into small pieces, then pour in 2-3 times of water, then add the pumpkin to boil over medium heat 10 minute.
Efficacy: Long-term use can make the skin white and moist, and it also has a good effect of removing spots and wrinkles, and the operation is very simple.
DIY Shenqi Slim Soup
Ingredients: 50g of cassia seed, 0/0g of hawthorn/kloc-,7.5g of Polygonum Multiflori Radix, 5g of licorice, 0/5g of plantain seed/kloc-and 5g of bitter orange.
working methods
1. One dose formula: 50g of cassia seed, 5g of hawthorn 10g, 0/5g of plantain seed, 0/0g of dried tangerine peel/kloc-0, 7.5g of Polygonum Multiflori Radix, 5g of licorice and 5g of Fructus Aurantii; Soak all the materials in cold water for 60 minutes.
2. After soaking, add 6 small bowls of water and bring to a boil; Simmer for another 30 minutes. Because herbs swell after cooking, we can finally filter out 1~2 bowls of soup.
3. Filter out the soup residue and take it after warming. One dose per day, 10 dose is a course of treatment.
Apple slimming soup
Ingredients: kelp 100g, 2 apples, 250g lean meat, 3 slices of ginger and 6 bowls of water.
working methods
1. Clean lean meat, cut into pieces and soak dry.
2. Peel and core the apple, and then slice it.
3. Wash kelp and soak for 1-2 hours.
4. Boil clear water and add all the ingredients: cook on high fire for 20 minutes, turn to low fire for one hour, and season with salt.
efficacy
Reduce fat and weight, clean the stomach, clear the lungs and beautify the face. It is most suitable for people with pale face and rough skin.