1, abdominal exercise skills
Plan 1
Lower abdominal reverse gymnastics
This is a reverse gymnastics that can be done secretly while waiting for the bus. It can stretch the muscles of shoulders and back and exercise beautiful body lines. The most important thing is to tighten the loose abdomen!
Step 1 practice the "inversion" gymnastics of the lower abdomen
A legs are slightly wider than shoulders, back is straight, and consciously stand up straight with the center of sole as the center. Put your hands behind your back and feel your shoulder blades pull back.
B In the state of A, the knees move forward, and the shoulder blades are felt to move closer to the middle, and the arms are pressed back until the lower abdomen feels stretched. Do this 10 times.
Look at the posture from the back Press your arms down so that your shoulder blades are close to the center and your legs are slightly tightened inward.
The "twist" gymnastics of the upper abdomen.
A Legs are slightly wider than shoulders, with hands akimbo.
Hands akimbo, knees forward, body backward.
C keep your body posture, keep your hands away from your waist, bend your elbows and move your arms left and right.
D don't change the height of your knees, face forward, and the whole upper body moves left and right is the key. Although it is quite laborious, it is obvious that you can feel the exercise effect of the upper abdomen. * * * Do 10 times.
Tip: star VS penguin belly
Japanese actresses are very strict about their bodies, but occasionally they miss the net, such as kyko Fukada, who loves to eat and drink. No matter how delicate the makeup is, it can't be "fixed".
The beautiful mother Angelina Jolie set a good example for us. Because she became fat after pregnancy, she actively lost weight after childbirth. Penguin belly? It's impossible to find any trace on her.
Why can some stars quickly destroy the belly of penguins? Because they have an exclusive secret:
Lan Xinmei: Lie on your back, lift your legs to 30 degrees in the air, hold on for 10 minutes, and rest. Do it three times.
Kate Winslet: After getting up, wear an inextensible white cotton abdominal belt, which is 4m long and 15cm wide, and only take it off when taking a shower or sleeping.
Fitness massage exercise
Shape the waistline by massage, and bid farewell to the bucket waist and penguin belly. You can do it while watching TV, which is simple and effective.
1 Stretch your back, put your left hand on the outside of your right chest and lift it up.
The posture of the left hand remains unchanged, and the right hand gently massages the pubic bone from the right waist bone down. Do it 20 times.
The posture of the left hand remains unchanged, and the right hand gently massages the coccyx backwards from the right waist bone. Do it 20 times.
(When you are finished, switch to the other side and repeat the action)
Plan 2
Bowel training, abdomen reduction
A flat and shapely abdomen, of course, can't be spoiled by redundant waste. Do you believe that internal organs can also be exercised? You don't need to take medicine to get rid of the stool.
Common sense: massage expels abdominal toxins.
Unreasonable diet, physical fatigue and mental stress. The living conditions of OL can easily lead to the decline of intestinal function, leading to the stagnation of digestive products and the attachment of toxin waste to the intestinal wall. It will also make the intestines droop from the normal position, and the abdomen will naturally become bigger day by day. Massage can make the large intestine return to the correct position, stimulate countless lymph nodes in the abdomen to discharge excess water, dissolve toxins and excrete them.
Large intestine massage exercise
Help the large intestine to return to its normal position, so as to detoxify smoothly.
Intestinal massage can be done at any time except after meals, especially in the morning and after bathing.
Step 1 holistic massage improves intestinal prolapse.
Lie on your back and put a cushion under your hips to a certain height, so that you can feel the stretching of your intestines. Spread your legs shoulder-width apart. Bend your legs so that the side of your little finger is perpendicular to your pelvis.
Keep your right posture and take a deep breath. While exhaling, press the inside of the pelvis upward with your hands, just like lifting the whole intestine with your hands. Exhale and inhale again. Repeat 10 times.
Tips: Intestinal detoxification is the first priority.
Plant fiber powder is rich in natural beneficial fibers, including chicory fiber and sweet tea fiber. Can meet the daily fiber needs of adults and easily discharge toxins.
Step2 Massage the small intestine to stimulate the whole movement of the intestine.
The small intestine curled in a vortex around the navel is the first place where toxins that cannot be processed by various organs stay. Massage the small intestine so that all the residual toxins are excreted.
Use the same posture as the left side, inhale and draw a circle with four fingers other than the thumb, generally pressing around the navel. When exhaling, move at each point in the picture in the same way.
Massage the sore and stiff part of the intestine again. Cross your hands, press this part with your thumb when inhaling, and then massage when exhaling. Repeat 10 times.
Step3 massage the large intestine and push out the stranded stool.
Around the small intestine, clockwise from the lower right to the upper left of the abdomen is the large intestine, and lateral massage is the key. The hard part is where the stool stays, so you should massage well to promote the discharge of stool. Touch the ground on the right side of your body, lie on your side on the ground, put your left thumb behind your hips, put your fingers on your abdomen, clamp the pelvis, and press inward with these four fingers while exhaling. After exhaling, gently rub it in this position. * * * Do 10 times.
The left side of the body touches the ground, lying on the ground, grasping the pelvis with the right hand, pressing the inside of the pelvis while exhaling, and moving from top to bottom. * * * Do 10 times.
2, the wrong understanding of weight loss
Error 1: Try to hold back your favorite food.
Completely forcing yourself to give up favorite foods, such as chocolate and braised pork, often makes them more attractive. Once frustrated or in a bad mood, you will indulge yourself. In this way, your weight will pick up.
Suggestion: moderately but not forcibly control your desires. Do you really want ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires.
Mistake 2: "insulation" from fat
Fat is the twin brother of obesity, but in the process of losing weight, fat is not always negative. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating.
Suggestion: Corn oil and olive oil containing monounsaturated fatty acids can reduce the low-density protein and are ideal edible oils for dieters.
Mistake 3: Always pay attention to your weight.
Taking the change of weight as the only criterion to judge the success of losing weight will bring great mental pressure to yourself. You know, during the day, people's weight will change a little because of the different water content. If you weigh yourself from time to time, your mood will be sad and happy with the ups and downs of your weight, which will easily lead you into a strange circle of emotional eating.
Suggestion: When the weight is invisible, it is enough to weigh yourself once a week. So how soon can you lose weight? Experts believe that it is good to lose 200 grams to 500 grams a week.
Mistake 4: Pursue the goal blindly and don't give yourself any reward.
It is not easy to change long-standing living habits. When you reach some stage goals, such as losing 2 kilograms, you can celebrate yourself, go to a movie, get a facial or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Don't aim at losing weight 10% or more, otherwise it will bring you great pressure. The phased weight loss goal is generally 5%~8% of the body weight, which is easier to achieve and makes you more confident.
Mistake 5: drastically reduce calorie intake.
Dieters consume too few calories, which will reduce the metabolic rate of Xincheng and consume not much calories. The result is that you are starving, and you may only consume 700 kilocalories a day, which is far lower than your original calorie consumption of several kilocalories a day.
Suggestion: you can reduce your calorie intake a little every day, such as 100 calories, so that you will basically maintain normal metabolism and gradually lose weight in new cities.
Mistake 6: Don't eat nutritious food
The reason why some people are obese is not the accumulation of single nutrition, but the lack of nutrients that can convert fat into energy, such as vitamin B2, vitamin B6 and some trace elements. Foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Suggestion: If you don't eat a lot of high-fat and high-sugar foods, but you are still overweight, then you should monitor whether your diet lacks some vitamins and trace elements, which can convert food into energy, and make corresponding supplements and food structure adjustments.
Mistake 7: Too much faith in healthy food.
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have a high sugar content. As far as calories are concerned, low-fat foods are the same as the same amount of high-fat foods. Sugar-free foods can contain no sucrose, but other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than those indicated on the label. Even low-calorie healthy food does not mean that you can enjoy it at will.
Mistake 8: Be sure to eat after exercise.
After general exercise, there is a kind of compensation in my heart, thinking that I have just ingested so many calories, even if I eat too much, it's nothing, but in fact you are not Russian.
Suggestion: Drink a glass of orange juice and eat some soda cookies before exercise, which can not only replenish physical strength, but also avoid hypoglycemia during exercise. Colleagues' orange juice is rich in potassium, which can prevent low potassium during exercise. In addition, you can choose to drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.