Six small coup to reduce waist fat, slim and small waist is every woman's dream, small waist is a big sign of girls' good figure, and waist is the easiest place to accumulate fat, but it is difficult to get rid of waist fat, which makes people very headache. Let's take a look at six tips to reduce waist fat.
6 waist-slimming tips 1 waist-slimming tips 1:
Step 1: Lie flat on the bed, cross your hands behind your head, and keep your legs together and straight.
Step2: Use the strength of the leg to lift the leg upward until the leg is perpendicular to the ground. At the same time, the waist lifts the upper body slightly, and after maintaining this posture for a period of time, it slowly returns to the original posture.
Repeated practice like this can keep your waist and abdomen away from the trouble of fat and easily slim down a slim waist.
Thin waist trick 2:
Step 1: Lie flat on the bed with your legs together and straight. Hands are naturally placed at your sides.
Step2: separate your legs to both sides, lift your upper body forward with waist strength, and at the same time straighten your hands forward and stretch your upper body forward as far as possible. After reaching the limit, slowly let the body recover.
Regular practice of this exercise can make your waist fat burn faster, thus achieving the effect of slimming.
Thin waist trick three:
Step 1: Stand with legs slightly open, waist straight, hands on waist.
Step 2: Then bend your legs with the strength of your body. At the same time, slowly bend the upper body downward, and slowly return to the original position after a while. Repeat this exercise until your waist feels tired.
This exercise can make the waist muscles strong, and it can also exercise the lower body, make its muscles strong and make you lose weight easily.
Thin waist trick four:
Step 1: 1/3 Sit in a chair with your waist straight and your legs vertical to the ground.
Step2: straighten your legs forward, then bend your knees with the strength of your legs and lift them up until your thighs are close to your waist and abdomen. Keep this position for a while, and then slowly return to the original position.
Repeated practice like this can exercise the waist and make it slimmer. Regular practice like this can achieve the effect of thin waist.
Thin waist trick five:
Step 1: Lie on the bed with your hands on the ground and your feet together and straight.
Step 2: Support your body with the strength of your arms, lean up and back, and lift your left leg up. When the upper body leans back to the limit, slowly restore the body and legs to their original state, then continue to lean back and lift the other leg.
This exercise can stretch the waist, make its muscles more compact, and thus develop a small waist line.
Thin waist trick six:
Step 1: Stand at attention, straighten your waist and put your hands on her hips.
Step2: Then arch your back with the strength of your upper body, straighten your waist after a while, and practice repeatedly until your upper body feels tired.
This exercise can make your body exercise, make your muscles firm, and also promote the burning of fat, so that you can easily become a slimming beauty.
Reject the annoying bucket waist, exercise is a good way, simple small exercise, keep practicing, and easily shape a small waist!
6 waist fat-reducing tricks, 2 thin waists and 8 simple movements
1, patting the lower abdomen:
Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.
2. Turn the crotch horizontally:
Stand naturally, breathe naturally, relax all over, then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, right to back to left, and one beat is turned into one beat, and * * * makes two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.
3, rubbing the abdomen:
Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.
4. Gently rub the navel and abdomen:
You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.
5, side twist hip:
Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.
6, abdominal breathing:
You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.
7, circular motion:
Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.
8. Hip press:
Sit in a chair, put your hands on both sides of the pelvis, help your hips press down on the seat cushion and press the back of the chair with your back. Repeat 3 times, then move your hips left and right. If you feel your blood flowing faster, it's a sign that your body is receiving signals.
Six tips to reduce waist fat 3 Fast waist slimming 1: arm flexion exercise
Lie flat on the floor, hands straight to the top of your head, hands crossed and knees bent. Then forcibly lift the upper body and shoulder surface, try not to stretch your neck and keep your arms straight.
Fast thin waist 2: supine board exercise
Hold the handle of the supine board, straighten your body forward, and bring your body back with abdominal muscles, which can play a good role in slimming your waist and abdomen.
Fast thin waist 3: legs straight and thin abdomen exercise
Lie flat on the floor, lift your legs up at right angles to the floor, put your hands on your head or straighten your arms up, and force your legs up. Then lower your legs and arms. Repeat.
Fast thin waist 4: Lie flat, lift legs and abdomen.
This action takes advantage of the strength of abdominal muscles. Lie on your back, put your arms on your sides naturally, cross your legs, lift your legs with the strength of your abdominal muscles, bend your knees, then put down your legs and repeat this action. This action is relatively simple and easy to learn, but you must use abdominal strength, not leg strength.
An effective way to exercise thin waist.
First, the dumbbell bends laterally.
Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.
Second, the leg bends.
Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.
Third, the pull-down movement
Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.
Matters needing attention in exercising thin waist
1, not deep muscle group.
When it comes to reducing stomach, people often only pay attention to the action of sit-ups, but although they exercise to muscle groups, they don't exercise to deep muscle groups and burn fat, so of course, the swimming ring has been pestering you.
2. Focus only on burning fat.
In fact, sports should not be just a part of it. Burning fat and exercising muscle groups are very important. Muscle training will make your figure look better and more beautiful.
3. Wrong muscle group
The real abdominal core muscles should be in the front. If you really can't correctly grasp the position of muscle groups, then tighten your abdomen with a simple stick!