1, how to use the fitness ball to slim the waist?
1. Bend your legs.
Face down, your crotch is attached to the fitness ball, your hands are on the ground, your legs are shoulder width apart, and your knees are bent. At the same time, the instep naturally bends, the feet are up, and the thighs are balanced with the ground. While tightening your hips and abdomen, swing your legs up and down, be careful not to arch your back, try to keep the ball stable and don't let it roll back and forth.
Swing your legs left and right
Lift with the ball between your legs, and lie flat and stable on your upper body. Legs hold the ball and rotate left and right, keeping a slow rotation speed.
3. Fitness Bowling Belly
Bend your knees, put your feet flat on the ground and sit on the fitness ball. Move your feet forward step by step, and at the same time, approach the fitness ball backwards until your lower back is completely pressed on the fitness ball and your arms are crossed on your chest. Exhale, the upper torso is lifted upward, the navel is tightened inward, and the abdominal muscles are contracted. Chin is raised, and the distance from chin to neck is just enough to put down an orange. Inhale and return to the initial position until the body is completely lying on the fitness ball.
Push the ball with your feet.
Lie on your back, knees bent, feet touching the ball. Push the ball forward with your heel and straighten your legs. Return to the original position and repeat the same action 30 times.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.