1, the method of thin waist in summer
(1) Abdominal reduction
Stand up straight with your knees together and your elbows support your upper body. As if to press the inner edge of the stomach to the ground and retract the abdomen. Repeat 5 times, and hold for 30 seconds for the fifth time. Press the depression on the edge of abdominal muscles with the palm of your hand, gently press the side abdomen upwards, and massage for 30 seconds while drawing small circles.
(2) Lift the abdomen upwards
Bend down on the ground and support your upper body with your elbows. Lift the abdomen and let it rise from the ground. This state lasts for 30 seconds. Repeat 5 times.
(3) Knead with your fingertips
Press with the index finger, middle finger and ring finger from the rib edge under the right breast. Don't touch the ribs, draw a small circle with your fingertips and massage for 30 seconds.
Press down from the rib edge of the left breast with the index finger, middle finger and ring finger, and massage with the fingertips for 30 seconds.
(4)V-type equilibrium
Take a sports sitting posture, lift your thighs upward, put your hands on the inside of your knees to keep balance, keep your abdomen balanced, and tuck in your abdomen. Repeat 5 times, and hold 10 second for the fifth time.
(5) Open the heart socket.
Place your palm in the position of the heart socket, starting from the lower part of the left rib, and circle your fingertips. While exhaling, draw a circle with your palm and gently rotate for 30 seconds.
(6) Plate support method
Prone, elbows bent and supported on the ground, shoulders and elbow plates supported, joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.
Be sure to keep elbows and shoulders at right angles to your body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart. Hands can be closed, and you can raise your hips appropriately if you hold on for more than 75 seconds.
2. Exercise to lose weight in summer
(1) Swimming to lose weight
Swimming is a very popular sport in summer. In the process of swimming, the whole body needs to participate, which can consume a lot of calories. A person weighing 60 kg can consume 600-1 000 kcal when swimming1hour, and the weight loss effect is better.
It is best to swim for about 40-60 minutes at a time, and swimming 4-5 times a week is the best way to lose weight.
(2) Climbing mountains to lose weight
Mountain climbing belongs to aerobic exercise, which can promote the body's metabolism and speed up blood circulation. Moreover, mountain climbing in summer can help the body consume more calories and accelerate fat consumption, thus having a better weight loss effect.
When climbing, it is generally appropriate to keep the heart rate at 120- 140 times/minute, pay attention to hydrating, and insist on climbing for at least 30 minutes each time.
(3) Jogging to lose weight
Jogging is the most commonly used way to lose weight and is also a good aerobic exercise. It can not only consume a lot of calories, but also decompose body fat to provide energy, thus achieving a good slimming effect.
Jogging should last at least 30 minutes at a time and exercise 3-5 times a week. If you persist, you will have a good weight loss effect.
(4) Skipping rope to lose weight
In the process of skipping rope, not only the leg movements are needed, but also the muscles of other parts of the body work hard at the same time, which can accelerate the consumption of body heat and promote the burning of fat, thus effectively losing weight.
Skipping rope belongs to aerobic exercise. Although aerobic exercise lasting for more than 20 minutes can effectively burn fat, it is better to skip rope for at least 10 minutes each time because the intensity of skipping rope is relatively high.
(5) Yoga to lose weight
Yoga can help improve body metabolism, stimulate muscles in all parts of the body, and help burn calories and fat through breathing and different movements.
Yoga usually lasts for 30 minutes at a time, and the exercise time can be adjusted according to your actual situation.
(6) Turn hula hoop to lose weight
Hula hoop is rotated by the strength of waist and abdomen. In the process of rotation, you can burn fat and reduce excess fat on your body.
If you want to lose weight by hula hoop, you need to turn for 30-40 minutes and exercise 4-6 days a week.
(7) Climbing stairs to lose weight
Stair climbing belongs to aerobic exercise, which can accelerate the metabolism of the body, promote blood circulation, effectively accelerate fat burning and calorie consumption, and thus achieve the purpose of losing weight.
It is suggested that you can climb the stairs for 30-60 minutes every day, or use stairs instead of taking the elevator every day, and pay attention to relaxing your legs after climbing the stairs.