1, thin waist exercise
1, arm bending movement: put the phone book and other things with a certain weight into the handbag, then hold the handle of the bag by hand, and lift it to the shoulder position repeatedly in the form of arm bending from the waist, alternating left and right arms, doing 30 times each. This will effectively stimulate the biceps brachii and make it strong and developed.
2, push-up exercise A: Put your hands flat on two chairs about a fist apart from your shoulders, try to keep your body straight, and then do push-ups. This exercise can exercise the triceps brachii of the upper arm.
3, push-up exercise B: The preparation posture before exercise is the same as A, just to increase the intensity of exercise, put your feet on the table. Straighten your legs and do push-ups slowly, which can stimulate the muscles on the outside of your arm and gradually restore elasticity.
4, squat action: legs apart, about shoulder width, toes slightly outward, legs slightly bent, hands clasped behind the head. Then, slowly squat down until the thigh is flat with the ground, and then slowly recover, being careful not to straighten the knee joint.
5. Bend your knees: your hips touch the chair slightly, and your hands hold the edge of the chair tightly, so that your knees can bend easily and your legs are close together. Then, slowly bring your knees close to your chest, and then slowly recover.
6, sideways bending action: holding a handbag of appropriate weight, the palm of the other hand is attached to the back of the head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.
7. Move backwards: Keep your feet shoulder-width apart, hold the chair with one hand, and keep your upper body still. Then, your knees stand forward, while your waist slowly falls and leans back, and keep this posture until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.
2, thin waist coup
1, the charm of hula hoop
Want to lose weight, as we all know, to increase the amount of exercise around the waist, so hula hoop is a good choice. Remember, you can turn for more than ten minutes before taking a bath at night, and then take a rest before taking a bath.
Step 2 walk with your stomach closed
Whether you are sitting or walking, remember to walk with breath, that is, walk with your stomach closed and try to suck your stomach in. This will make the skin in your stomach tense and tense, so as to achieve the purpose and effect of losing weight.
Step 3 touch clockwise
Touching your stomach is also a good choice. Remember, press your right hand slightly hard on the fat, and then you can touch the fat in a large area or a small area clockwise. After a while, slightly increase the intensity and touch it like this again. Slowly increase the intensity, and finally touch the meat in your stomach. You can stop when you have a strong burning sensation. This is to burn fat.
4, yoga exercise to lose weight
Everyone agrees that yoga has a good effect. But some people just can't hold on. Remember, when you are at home, you don't have to do your movements perfectly. You can lie flat on the bed, then stretch your limbs, then bend your body to the middle, and walk your legs and hands to the middle, so that you can squeeze the waist flesh and achieve the effect.
5. Simulate the scene in the same room
Simulating the scene of sharing can also reduce the meat on the waist. Specifically, when a man simulates the same room, he moves with his waist. If he persists for another half an hour, he will burn the flesh around his waist. Women will also imitate the movements when they are in the same room, bow up and imagine burning fat with waist strength when they are in the same room. All right, work hard.
3, the habit of losing weight
(1) Eat less and eat more.
Eat five times a day and eat less each time. Don't be afraid of being said to be greedy for cats. Irregular diet will turn you into a fat burning machine. Because of the long-term standard eating time, the conditioned reflex of the digestive system will generally enter the best working state immediately, and the absorption function of nutrients in this state is very strong. So you can eat yogurt and nuts in the morning and fruit or beef jerky in the afternoon instead of eating three meals in the morning, so as to ensure that you won't feel hungry and overeating during dinner.
(2) Low calorie philosophy
0.5 kg =3500 calories. With the reference of bmi, you will know how many calories you should consume in a day. The previous formula is a low-calorie philosophy that reminds you to eat. Don't always eat and drink. For every 3500 calories consumed, the weight may increase by 0.5 kg, otherwise it will decrease by 0.5 kg.
(3) Get up early and go to bed early
Eight hours of sleep is enough, and the best time to sleep is between 1 1 and 12 in the afternoon. Form this good habit, you will feel refreshed all day, and your motor cells will become active once they are mobilized. You can't exercise actively when you are depressed. You just want to sleep at this time, so it's strange to doze off on the sofa.
(4) Weigh yourself in the morning and evening
Weight is the most worrying thing. Put an electronic scale at the door and weigh it when you go out and go home. The biggest advantage of electronic scales is that the numbers are accurate, accurate to the decimal point after kilograms. Limit your weight to around 1 kg, or you will have to reflect on whether you have eaten too much.
(5) Wear a belt
Wearing low-rise pants is a fashion trend in recent years. There is no place to wear a belt at the waistline of many pants, so many girls don't wear a belt for a long time and gradually become wider and fatter. A belt that can help the waist exert strength, exercise abdominal muscles and control gastroptosis. Be sure to pick it up again, so that when you eat, you can feel the pressure of your stomach on your belt very quickly and remind yourself not to eat any more. On the other hand, wearing a belt can keep the line of the waist, so that fat will not stay here for a long time.
(6) 1 hour exercise
No matter how busy you are every day, you should spare some time for an hour of exercise. Climbing stairs, walking, standing and waiting for the bus and going to the toilet, we should cultivate our interest in sports and move our long-term stiff joints. In winter, vasoconstriction leads to insufficient blood supply to limbs, and often cold hands and feet. The most immediate way to dispel cold is to exercise more, speed up blood circulation, make your face rosy and your body warm. Stand on tiptoe, bend over, shrug your shoulders and turn your neck, and you can easily get rid of the poor appearance of timidity.
(7) Crazy entertainment
It's tiring to be happy, laugh or scream while playing. Yoga laughter has a new way to lose weight. The best choice for winter entertainment is skiing and skating. The venue is empty, you can shout loudly, and no one will give you the cold shoulder. If you are still the king of K songs, then be a bully seriously, deeply interpret every song and adjust your breathing. You will find that your lower abdomen, chest muscles and back are very tense. Singing a song is equivalent to doing a comprehensive physical training.