1, the action method of reducing stomach
1, prone on the ground, hands slightly shoulder width apart, close to the body, slowly lift the upper body, and keep this posture 10 second. It takes about 20 minutes to slowly complete the sequence of "sit-ups → supine leg lifts → standing leg lifts → trunk stability training". Stretch back and forth for 3 minutes to relax your muscles.
2. The left leg is lying on the mat, and the left forearm is supported on the mat at 90 degrees with the big arm. Bend the right leg, put the toe of the right foot on the ground and the left knee, extend the right arm and stretch forward along the right leg. At the same time, lift the left leg to the limit, repeat for 30 times, and change the leg before continuing.
3. Lie on your back with your knees bent and your feet flat on the floor, with a width greater than your hips. Hands behind your head. Lift your right leg perpendicular to the ground and extend your leg to the maximum with your head. Do it 30 times, change legs, repeat.
4, the calf and hands are attached to the ground, and the back is flush with the ground. Lift the right leg forward, keep the right thigh and knee close to the chest for 3 seconds, and kick the leg back to the limit. Do it 30 times, change legs, repeat.
5, chair, feet apart and hip width, left forearm support the back of the chair. Lift the heel of your right foot, support it on your toes, and tilt your center of gravity to the left. Lift the right leg, the right leg is at 90 degrees to the left leg, the right arm is close to the ear, and the whole body leans to the left to the limit. Do it 30 times, change legs, repeat.
6. Stand with your feet slightly wider than your shoulders. Open your palm, bend your elbow and turn your arm into a W-shape. Stretch your arm into a V, then back to the W, stretch your arm downward and reverse the V, with your palm backward, as shown below. Do it 30 times
2, daily habits to reduce stomach
1, don't sit down immediately after eating, try to walk around, even if the weather is bad and it rains heavily, stand indoors for an hour.
2. Keeping pets consumes an average of 850 calories more per day than friends who don't have pets, which is equivalent to the calories contained in a fried rice.
3, fast walking can consume more calories than running, in other words, fast walking can make you lose weight faster! And if you can inhale and abdomen while walking fast, this kind of exercise with muscle traction can double the speed of fat decomposition.
4. Take out 15 minutes to stand upright against the wall every night. Although it looks ridiculous, it can actually make fat burn. In the process of standing against the wall, the muscles contract tightly, the blood circulation speed increases, the basal metabolic rate increases, and the fat in the waist and abdomen begins to be dismantled.
5. Abdominal massage accelerates fat decomposition. According to the theory of traditional Chinese medicine, there are many meridians in the abdomen, especially veins. Intravenous massage can promote gastrointestinal peristalsis, accelerate lymphatic circulation and promote lipolysis. If the massage can be combined with some essential oils (such as grapefruit, geranium, juniper, citrus and so on. ), can better play the role of thin waist and abdomen.
3, diet conditioning to reduce stomach
1, you don't have to drink slimming tea to clear your intestines. As long as you adjust your diet scientifically, you can achieve the effect of clearing your intestines. It is a good choice to drink only rice porridge for three days in a row. I haven't eaten anything for three days except a small amount of mustard tuber. After three days, the garbage and waste in the body can be discharged.
2. Drinking at least 8 cups of drinking pure water and healthy juice every day is a very simple way to reduce your stomach.
If you don't eat anything 4 hours before going to bed, you won't get fat easily. We might as well arrange dinner early. Before 6 pm is the best time. In this way, the stomach can have enough time to digest and empty the food in the stomach before going to bed, so that the lower abdomen will not accumulate fat.
Yogurt is not only rich in nutrients of milk, but also rich in calcium and lactic acid, which helps to inhibit cholesterol. It also contains lactic acid bacteria that can help clear the intestines, which can improve constipation, speed up gastrointestinal peristalsis, expel old waste from the body, and naturally make the stomach smaller.
5. Leek is rich in vitamins, protein and trace elements. The most surprising thing is that it also contains carotene and a lot of cellulose, which has a good effect on preventing constipation, enhancing gastrointestinal function and discharging excess fat in the intestine.
6, pitaya is not only delicious and simple, pitaya tastes sweet, but more importantly, it contains oligosaccharides and a lot of cellulose, which can improve the transportation function of the intestine and quickly discharge the body garbage of abdominal fat.
4, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.