One: waist 1: Stand with legs straight naturally and feet together. Lean forward, put your hands around your legs, and try to keep your chest close to your calves.
Fully stretch the back muscles and keep 10 second recovery. Do 5 groups every day, and each group does 5- 10 times.
2. Stand with your legs straight naturally, and your feet are shoulder-width apart naturally. Bend your body to the left first and try to touch your left ankle with your left hand.
Fully stretch the right waist muscles, keep 10 seconds to recover, and then switch to the right side. Do a complete movement on both sides.
Do five groups every day, five times in each group. 3: Lying on the bed or yoga mat.
Put your legs together, put your toes flat, and lift up close to your chest until your hips leave the ground, so that your calves are as close to your chest or face as possible. You can't keep your legs apart, and you can't bend half.
Hold 10 second, control with the muscles of the back and abdomen, and then slowly recover. It is not allowed to lift or lower with strong force to prevent muscle strain. Do 5 groups every day, and each group does 5- 10 times.
Two: abdomen 1: lying on the bed or yoga mat. Legs together, toes flat, lift up until the abdominal muscles contract to the limit. You can feel the muscles tremble slightly, hold for 10 second, slowly recover and then lift.
You can't keep your legs apart, and you can't bend half. Use the muscles of the back and abdomen to control and then recover slowly, slowly. It is not allowed to lift or lower it too hard to prevent muscle strain.
Do 5 groups every day, and each group does 5- 10 times. 2. Lie on your side on the bed or yoga mat.
The left leg is above and the right leg is below, and the right arm is bent to support the head. First, lift your left leg upward and straighten your toes.
Know that the left leg is perpendicular to the ground, and feel the full contraction of the leg and waist muscles, and hold for 10 second. Then do it with the other leg.
A complete action is only when the two legs are done. Do 5 groups every day, and each group does 5- 10 times.
3. Stretch your arms forward on a prone bed or yoga mat. Lift your upper body up and back and try to get off the ground.
When you feel your back muscles contract to a slight tremor, hold for 5 seconds. Then slowly return to rest for 5 seconds before lifting.
Do 5 groups every day, and each group does 5- 10 times. Three: Hip 1: lying in bed or yoga mat.
Put your legs together, put your toes flat, and lift them up until your legs are perpendicular to the ground and your hips leave the bed. When riding a bicycle, step on the ground with both feet, and step on each leg 15 times.
Then slowly return to rest for 5 seconds before lifting. Do 5 groups every day, and each group does 5- 10 times.
2. Kneel on the bed or yoga mat and support the ground with both hands. The back is flush with the ground.
Straighten the left leg and lift it backwards and upwards until the hip muscles are fully contracted, and then slowly recover to the other leg after holding for 10 seconds. A complete action is only when the two legs are done.
Do 5 groups every day, and each group does 5- 10 times. The above is my own summary.
I hope it helps you.
What sports can thin belly play?
1, the "cycling" movement lies on the ground with his hands on his head.
The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee.
This is done alternately. 2. The "captain's seat" movement stands in the middle of this seat, holding the armrest with both hands and leaning back against the "chair back".
Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.
3. Flexion exercise on the fitness ball Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head.
Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere.
This exercise is very effective for abdominal exercise. 4. Lie on the ground with your legs crossed vertically, with your legs crossed on the ground and your head in your hands.
Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.
5, abdominal wheel exercise abdominal wheel can often be seen in the gym, the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands.
The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.
How to exercise thin belly and thighs
Thin belly 1. Eating fruits and vegetables every day is inseparable from losing weight. So we should control the total calorie intake.
Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.
2. Drink more water and less carbonated drinks. Drinking a cup of boiled water, light honey water or water containing cellulose after getting up can promote the peristalsis of the stomach, excrete the garbage and metabolites in the body, and reduce the chance of having a small stomach. Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time.
But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.
3, stay away from alcohol, whether it is beer, cocktails, white wine, or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories.
A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.
4. Eat less fat If you are worried about losing weight, eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.
5, sit-ups In order to achieve the purpose of reducing abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches.
At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms. 6. Sitting up straight, sitting upright, abdomen and chest, can reduce the fat accumulated in the abdomen.
Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach. 7, * * * The best way to quickly reduce the abdomen is to do a circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism.
Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.
8, crude salt diet crude salt has the effect of sweating, it can discharge waste and excess water in the body, promote skin metabolism, but also soften dirt, supplement salt and minerals, so that the skin is delicate and firm. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen.
/kloc-After 0/0 minutes, rinse the coarse salt with hot water, or rinse it after * * *, and you can start taking a bath. Thin thighs 1, the most effective aerobic exercise is walking, cycling, cross-country skiing and climbing stairs.
It takes 30 minutes for each exercise. At least 3-5 times a week.
Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat.
2, swimming MINUS leg and hip fat: Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to run at one end of the deep water area. The resistance of water will make the legs move harder, but they can't bear the big shock like running on the ground. 3. Make a weight loss plan: Make a weight loss goal (ideal or standard weight).
4. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
5. Drink plenty of water. Drinking seven or eight cups of boiled water every day, without calories, can be the most suitable drink for dieting.
6. In the process of moderate dieting, don't "try" but "insist". Restrain your appetite in front of delicious food, enough is enough.
Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
7. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat.
Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories. 8. Eat fruits and vegetables regularly.
Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation. Especially apples, as we all know, "an apple a day keeps the doctor away".
The edible function of apples has been confirmed by many scientists. Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body.
The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.
Precautions: a balanced diet. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.
Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past.
Lose weight with patience and perseverance, persistence is success! Reduce calorie intake: If you reduce your calorie intake by 65,438+000 calories a day, you may lose 4 kilograms in about 5 weeks. Change the food structure: change the food structure accordingly without reducing the food intake. Replace high-fat foods with fruits, vegetables and grains. Don't eat too many drinks: use water instead of drinks.