When it comes to losing weight, many people are afraid that they have entered the misunderstanding of losing weight because they are eager for success. The same is true for a thin waist. If you blindly believe some rumors about thin waist, you will not lose weight, and you may even inadvertently hurt your body in the wrong exercise or diet. Next, let's take a look at what are the misunderstandings of thin waist, and I will give you the most scientific and effective advice on thin waist.
Myth 1: Sit-ups are the best way to exercise abdominal muscles.
Reality: Shoulder ache, backache, but my stomach is still there.
Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions.
There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.
After comprehensively evaluating the effects of various abdominal fitness methods, experts found the first three most effective methods, which are:
Cycling machine (bicycle fitness equipment) training;
Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training;
Fitness ball training.
Correct thin waist exercise:
The waist is very important to the human body, so it must be scientific to do thin waist exercise, otherwise the effect will be counterproductive. Let's take a look at the scientific and effective waist-thinning exercise I introduced.
Action 1: Stretch your legs vertically.
Lie on your back on the floor with your legs straight up and your knees crossed; Shrink the abdomen and lift the scapula off the ground. It feels like moving your chest to your feet. Keep your legs in a fixed posture and imagine the feeling of abdominal compression on your spine; Repeat 12— 16 times.
Action 2: Step on the bike.
Lie on your back on the floor with your hands crossed behind your head; Fold your knees to your chest and lift your shoulder blades off the ground; Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee; Change the right leg immediately after returning to the original position, so that the right elbow is close to the left knee, and turn left and right. Repeat like riding a bike 12- 16 times.
Action 3: Stretch your arms and abdomen.
Lying on the mat, your arms are naturally straight to the back of your head, your hands are locked and your arms are against your ears; Abdomen, shoulder blades up; Repeat 12— 16 times.
Action 4: abdomen and buttocks.
Lie on your back on the floor with your hands flat on the floor, or put your arms crossed behind your head; Legs and knees cling to the chest, making it 90 degrees; Abdomen, hips off the ground, legs moving up; The movement range is very small, just lifting the hips without shaking the legs. Repeat 12- 16 times.
Action 5: U-leg extension
Lie on your back on the ground with your legs vertically extended to the ceiling; Gently wrap your hands around your head, tuck in your abdomen, and lift your shoulder blades toward the ceiling; At the same time, stretch your feet and lift your heels upward, body form U-shaped; Repeat 12— 16 times.
Myth 2: Do abdominal exercises every day to build tight abdominal muscles.
Reality: There will always be a counterattack.
The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction".
Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.
Effective fruit slimming methods: Many common delicious fruits have slimming effects, such as kiwi fruit with excessive vitamin C, which has always been a favorite of girls. The unique sour taste can secrete gastric juice and even improve the taste of food. It is a good healthy food, and it can also detoxify and lose weight. My next fruit is very useful for extreme waist muscles and shaping waist curves.
1, pineapple
Have you ever heard that pineapples are "beneficial" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.
2. Apple
Apple belly weight loss as early as several years ago, someone tailored a set of slimming for apple, which also caused the craze of apple weight loss! In fact, apple is really a slimming fruit. Rich in pectin, it can accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.
Step 3: bananas
Girls who can't get out of the banana belly to lose weight will be advised. Try eating bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great intestinal regulation, muscle strengthening, diuresis and soft stool function. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.
4.grapefruit
Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on grapefruit, and the sour taste will be neutralized immediately.
5. tomatoes
Strictly speaking, tomatoes should be classified as vegetables. So it is often seen in ingredients. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can secrete gastric juice and even improve the taste of food, which is a good and healthy ingredient for cooking.
6.kiwi fruit
Kiwifruit Kiwifruit (Kiwifruit), rich in vitamin C, has always been the favorite of girls who love bleaching. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying the skin, but it is still available all year round. Meimei can try to eat!
7.lemon
Citric acid is the main sour taste of lemon to lose weight. Citric acid is an essential substance in the process of promoting heat metabolism, and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known. Girls usually use it to whiten their skin, and its function of promoting intestinal peristalsis is often used as an auxiliary diet by dieters!
Myth 3: High-density exercise will definitely double the effect.
Reality: breathless and out of position.
Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting.
According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.
I recommend the intensity of scientific thin waist exercise:
1, the trick to tighten abdominal muscles
If you have tried dieting to lose weight before, you need to tighten the loose muscles in your abdomen. You can apply 2 tablespoons of compound essential oil with firming effect to the palm of your hand, then evenly apply it to the abdomen, and gently * * * until it is completely absorbed.
2. Pelvic rotation exercises
Twist your body like a dancer! Rotate your pelvis! This kind of casual exercise can adjust your emotions: both emotions, desires and pains can be fully expressed through this simple rotation. Pelvic rotation is a wonderful way to exercise pelvic diaphragm, which can also promote the smooth blood circulation of lower body organs, tighten the abdomen and help improve sexual ability and feeling.
3. Enhance the rotation of abdominal muscles.
The most traditional and effective exercise to strengthen abdominal muscles is to turn the hula hoop. This kind of exercise is simple and easy, and is not limited by time and place. When watching TV, let the hula hoop rotate around the waist for 5 minutes continuously, which can strengthen the overall muscle tissue of the waist and improve the function of the heart and circulatory system.
Myth 4: A healthy abdomen = a thin waist.
Reality: I lost my waist and gained my stomach.
Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.
This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again.
The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.
Suggestion: practice step by step and don't believe in the "two in one" method.
Recommended thin waist * * *:
How to apply slimming cream to achieve remarkable results? When applying slimming cream to the abdomen, remember to pull the abdominal skin up a little and turn it back and forth gently. Finally, apply the palm clockwise to the abdomen, so that the effective substances contained in the slimming cream can be fully absorbed. This can not only play the role of thin abdomen, but also help digestion.