How to reduce lower body obesity;
Belly, when the owner is standing, it is shameless and proud; The master sat down, and it followed his waist loosely, completely unaware of the convergence. Like the tire man in the fat tire advertisement. It's rare to wear a tight T-shirt, and the belly is firmer than the chest, which makes people look in the mirror. Summer is coming, completely eliminate abdominal fat within 1 month, and deprive you of the right to rebound for life!
Exercise on the mat can suppress the signs of fat accumulation.
The abdomen is made up of many muscles, so it seldom moves. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your stomach is more likely to form. Once you gain weight, if you don't pay attention to exercise and diet, it will make your belly meat entrenched for a long time, which will be difficult to eliminate and form a vicious circle.
Exercise on the mat 123 exercises the upper abdomen and lower abdomen respectively, and achieves the purpose of burning fat by strengthening the activities of these parts. In the training process, through local exertion, exercise fat, and even decompose fat. After a long period of training, fat is transformed into muscle. Muscle itself needs to consume energy, so the more developed the muscle, the less likely it is to accumulate fat. The ultimate goal of training is to form such a virtuous circle and maintain a flat and powerful lower abdomen.
This series of mat exercises is carried out after 30 minutes of full-body exercise. Because fat is consumed after 30 minutes of exercise, the best way to eliminate local fat is to carry out local targeted training after whole body exercise. Especially in the abdomen, only this targeted training can effectively eliminate the accumulated fat.
At the same time, this series of mat exercises is not for others, as long as the more you do, the better. High-intensity exercise is an important way to eliminate fat quickly. In addition, this series of sports also needs the assistance of daily life habits. The most important thing is to maintain a good standing posture and sitting posture, and always pay attention to tightening the lower abdomen. No matter when and where, fat is not allowed to relax, killing all signs of fat accumulation in the cradle.
operating procedure
Step 1: bend your body.
Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.
Step 2: Sit-ups
Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.
Step 3: Bend your elbow.
Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.
Surround and restrain excess meat.
instrument
Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.
Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.
Family exercises
Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.
Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.
Experience: the firmness after acid makes people full of sense of accomplishment.
When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.
Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the circle of meat relaxes again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.
I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.
After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.
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 is essential.
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.
Shaping beautiful legs in daily life
1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.
2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.
Stop. This can exercise the calf line.
3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.
Changing the other leg can remove the fat on both sides of the thigh.
4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.
Standing leg lifting method:
Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.
Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.
Sitting and leg lifting:
Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.
Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,
The calf is getting thicker.
Sit up straight and lift your heels:
First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.
Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.
In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.
Method 1
On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2
When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.
Step 2: Strengthen the campaign of reducing fat and tightening.
When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)
1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.
Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema
Besides massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
Fourteen kinds of food make legs thin and beautiful.
How to eat can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, there are many foods available in whole grains, which contain a lot of nutrients needed for legs, but they are often left out because of their partial eclipse of legs. We will not only tell you which nutrients are indispensable for Miss Beauty, but also provide you with 14 kinds of strictly selected leg foods. These foods are not only cheap, but also available everywhere. Everything contains nutrients to make your legs look charming and elegant. Pick up the food basket and get ready to search for these foods that make your legs beautiful!
First of all, let's take a look at the "slimming elements" in the nutrition area.
1. vitamin a
Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?
2. Tocopherol
Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.
3. Potassium
The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.
4. Calcium
The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!
5. Vitamin B group
Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.
6. Cellulose
We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.
Now, it's time for the food industry to lose weight:
1. seaweed
Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.
2. Sesame
Providing vitamins E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!
3. Aromatic Coke
Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.
4. Apple
It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.
5. adzuki bean
Among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.
6.papaya
If you eat too much meat, fat will easily accumulate in the lower body. Proteolytic enzymes and cucurbitacin in papaya. Can help break down meat. Reduce the workload of the gastrointestinal tract and make the fleshy legs gradually become bony.
7.watermelon
Cool watermelon, with diuretic elements, can make salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.
8. eggs
Vitamin A in eggs can make your legs smooth and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron and vitamin B 1 can remove the meat of the lower body, which can not be ignored.
9.grapefruit
The unique "citric acid" ingredient makes the metabolism smoother and the calorie is low, but the potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!
celery
It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
1 1. spinach
Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry leg skin and early wrinkles, please learn from Popeye and eat more spinach!
12. peanuts
Peanut is known as "the king of vitamin B2". It is rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.
13. Kiwifruit
It is well known that kiwifruit contains a lot of vitamin C. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands to prevent excess fat from thickening the legs.
tomato
It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, juice or eaten directly. Tomatoes lose a lot of nutrition when cooked.