1, drink plenty of water
Drinking plenty of water can help you metabolize toxins in your skin during exercise. Try to avoid drinking a lot of water after 8 pm, which will cause edema. Many people's waist and abdomen fat accumulation is actually caused by the low metabolic rate of this part. Drink as much water as possible, which helps to remove toxins accumulated in the intestine, is conducive to detoxification, and can accelerate gastrointestinal peristalsis and improve abdominal blood circulation.
Step 2 stretch
Stand with your legs shoulder-width apart, bend your left knee, lift your left calf backward, grab it with your right hand and straighten your right arm. Put your left hand on your right hip, tighten your abdominal muscles, twist to the right when inhaling, and stretch your left waist muscles to the extreme. When exhaling, return to the middle position and push in the opposite direction. Keep breathing frequency and waist muscle strength, and repeat the action about 10 times.
Step 3 turn on the heart socket
Place your palm in the position of the heart socket, starting from the lower part of the left rib, and circle your fingertips. While exhaling, draw a circle with your palm and gently rotate for 30 seconds.
4, plate support method
Prone, elbows bent and supported on the ground, shoulders and elbows supported by flat plates, joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight. Keep your head, shoulders, hips and ankles in the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, lengthen your spine, look at the ground, and keep breathing evenly. Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.
Be sure to keep elbows and shoulders at right angles to your body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
5. Stand against the wall for half an hour after supper.
Don't go back to your seat immediately after lunch every day. Stand still for half an hour. You need to clamp your hips and put your whole back close to the wall. Keep your head, neck, cervical vertebrae, hips and legs as close to the wall as possible, and keep pushing. At first, after a few minutes, you will feel very tired and a little sweaty. It can be adjusted appropriately and completed in several times, but each time should not be less than 10 minute.
Step 6 push-ups
Kneel on your knees, cross your ankles, straighten your elbows to support your weight, pay attention to your shoulders and tighten your abdomen, and try to keep your head straight to your knees. Keep your feet still and bend your elbows so that your body is as close to the ground as possible, but you can't touch the ground. At this time, your abdomen should be kept tight. Repeat actions 1 to 2***20 groups to exercise abdominal and arm lines.
People's Network-How to reduce waist fat? These methods teach you to lose waist fat.