When you choose a hula hoop, you should choose a thicker and heavier one, which is easier to turn and more helpful because it has more weight.
It should be noted that after turning around for a while, you will feel your waist, including your abdomen, and feel very numb and hot. This is a normal phenomenon, but the waist fat consumption rate has increased.
Sit-ups are also very beneficial exercises. People who just start doing it will be very tired, and their abdominal muscles will ache after waking up, but as long as they keep doing it every day for a long time, the pain will disappear.
There are many acupoints in the abdomen, and the role of each acupoint supervisor is different. Rubbing the abdomen with a hot palm before going to bed every night helps to speed up blood circulation.
four
If you want to lose waist and abdomen fat, cold drinks are taboo. One of the reasons for excessive abdominal fat is that eating too much cold food leads to cold stomach. In order to reduce this injury, the human body must grow fat on the stomach to help warm the stomach. Chicken soup is a good food to warm the stomach.
For details, please consult Qiaokou Wuhan Modern Obstetrician and Gynecologist.
Hello, I have fat on my waist. I want to lose both sides of my lower back. What should I do? Add equipment and stretch left and right with dumbbells. Let the muscles tighten first, then reduce them. Don't push too hard at first, so as not to strain your muscles.
How to reduce the fat on both sides of thigh? Lie flat on the bed. Then keep your upper body still. Legs together, go to the table. The height is half of your arm.
Press and hold 10 second before putting it down. One day 10 group.
You can also exercise your abdomen.
Remember to rub your soft legs with your hands every day, or you will grow muscles.
Then, lie flat on the bed and lift your legs straight ~ be sure to straighten them! Then cross back and forth ~ this method is to reduce the inner thigh!
Pedal, lie flat on the bed, and your legs are like riding a bike, okay?
Climb 10 minutes every day. This is the most effective way to lose weight in the legs.
Be sure to persist! Wish you success!
There is fat in the lower back. How to reduce aerobic exercise, such as running, swimming and cycling. It should be done in one go, without stopping halfway.
I am 27 years old and have fat on both sides of my back. How can I lose weight quickly?
Now I will teach you the trick of cramming for the last minute, so that you can have a charming waist in just a few days! Four-step waist-turning exercise: lie flat, bend your knees, land your feet and put your fingers on your ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times. Lie on your knees: Lie flat with your hands flat on your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times. Knee lateral bending: lie flat, hands flat on both sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.
................. Well, there's more. ...................
Internal affairs law
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Buy several bags of raw salt in the supermarket or grocery store. 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. Or, after taking a shower, sprinkle a tablespoon of coarse salt on your palm and rub it directly on your abdomen. Don't use too much force to avoid rubbing the skin more coarsely.
If your skin is sensitive, you must remember to use a thinner "bath salt".
* * * method
This is one of the most commonly used abdominal weight loss methods. Adding * * * cream to knead dough is very good for improving fat. * * * can increase skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted. Draw a question mark on the abdomen with the navel as the center, along the question mark * * *, first on the right and then on the left, 30-50 times a day *** 1 time.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Help gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", even my walking posture will be more charming in a few weeks.
1. Sit up straight.
Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and put their feet around smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.
2. Don't bear it.
Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.
3. Use abdominal breathing.
The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, I am used to it, which will help gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.
4. Keep losing weight.
When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.
5. Be absolutely diligent in exercise.
In addition to reminding yourself to tuck in, do more anal exercises and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on the * * *, and then slowly pull the * * * up until it is tight, and then return to its original state. If you are not used to it at first, but get used to it later, it will help the gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it can also make the air flow smoothly and increase the vital capacity.
Fight back waist fat
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 comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) 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.
Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.
Myth 2: If you want to develop tight abdominal muscles, you must do abdominal exercises every day.
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.
Correct practice frequency: 1 3 times a week.
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.
Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.
Myth 4: strengthen the abdomen = 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.
How to reduce the fat in the back waist
1. Friends who want to lose waist fat, hula hoop is essential.
When you choose a hula hoop, you should choose a thicker and heavier one, which is easier to turn and more helpful because it has more weight.
It should be noted that after turning around for a while, you will feel your waist, including your abdomen, and feel very numb and burning. This is a normal phenomenon, but the waist fat consumption rate has increased.
2. Sit-ups are also very beneficial exercises. People who just start doing it will be very tired, and their abdominal muscles will ache after waking up, but as long as they keep doing it every day, the pain will disappear after a long time.
3. There are many acupoints in the abdomen, and the role of each acupoint supervisor is different. Rub your hot palm on your abdomen every night before going to bed, which helps to speed up blood circulation.
4. If you want to lose waist and abdomen fat, cold drinks are taboo. One of the reasons for excessive abdominal fat is that eating too much cold food leads to cold stomach. In order to reduce this injury, the human body must grow fat on the stomach to help warm the stomach. Chicken soup is a good food to warm the stomach.
Eating more fruits and vegetables is beneficial to the digestion and absorption of food by the stomach. Don't eat too much fat, reduce the burden on the digestive tract, and it is also very helpful for sprinting the waist!
How to reduce the fat on the lower back is a simple and effective fast thin belly exercise ~ ~ It is recognized as good ~ ~
Central part
Action 1: Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10 ~ ~ 15 times.
Action 2: The preparation posture is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, try to touch the ankle position with your hands, and stay for 1 ~ 3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.
Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.
underbelly
Action 1: Extraordinary sit-ups. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next movement, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.
Action 2: This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15 ~ ~ 20 times.
Let me tell you an effective way to lose fat. I used to have a beer belly and a thick waist. I tried some local activities to lose weight and didn't improve. Later, I ran at home for two hours every day, and my whole body gradually became symmetrical. I went through it myself and asked for adoption.
How to reduce the fat on both sides of the waist is the most effective Hello: The following actions are simple but will get good results.
Method 1: Sit-ups
A: Lie on your back with your legs crossed and your hands crossed behind your head, just like doing sit-ups.
B: Take the lower abdomen as the center, lift your upper body and retract your feet at the same time until your elbow touches your knee. This posture looks like curling up, and then the mind should focus on the lower abdomen. )
C: Go back to the original posture, repeat the above steps and do thirty.
Don't underestimate this method. If you don't do ten, you will feel a little abdominal pain, and if you do thirty, you will sweat.
Method 2: Ride a bike.
Answer: Lie flat with your legs bent and lifted 45 degrees.
B: The legs alternately stretch forward and retract. This posture is like the movement of your feet when you ride a bike.
C: Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.
This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.
Method 3:
Answer: Sit up straight, keep your feet together, straighten forward, and put your hands behind your head.
Lean back, at the same time, legs together, straight, and the body is V-shaped.
C: Keep the action 10 second, and repeat the above action 10 times.
Choose any of the above methods. Most people think that the second method is the most comprehensive, the first method is the most effective and the third method has the highest technical content.
I wish you success in losing weight!
How to reduce the fat on both sides of the waist 5 actions are simple and effective. To solve the problem of excessive waist fat, on the one hand, we should insist on aerobic exercise, such as running, swimming and skipping rope. To reduce body fat, on the other hand, we should do some weight-loss actions specifically for the waist. The combination of whole-body exercise and local exercise can get twice the result with half the effort. Below, I recommend a set of weight-loss exercises specifically for both sides of the waist. A set of exercises only takes 5~ 10 minutes, which is easy to learn and effective. Learn quickly.
Action one
The distance between the legs is wider than the shoulders, and the left hand extends straight to the top of the head. The right hand grasps the position of the upper arm of the left hand from behind, and then bends the waist to the right, bending to its own limit and holding it for 30 seconds. Return to the initial action, breathe evenly for 3 times, and repeat the action on the other side.
Action 2
Stand with your legs apart, about the distance between your shoulders, and open your arms to your sides, flush with your shoulders. Bend down, touch the tip of your right foot with your left hand, and straighten your right arm upward, perpendicular to the ground. Then touch your left toe with your right hand and straighten your left arm up. Do this alternately for about 30 times.
Action 3
Stand with your legs shoulder width apart, your hands straight up, your left leg bent back, your waist turned to the left, and your left hand slapped your left palm. Then return to the original position, change your right leg and bend your knees, and clap your right palm with your right hand. This action is repeated alternately for 20 to 30 times.
Action four
Feet are shoulder width apart, elbows are bent, hands are behind your head, knees, thighs and calves are bent 90 degrees, upper body leans forward slightly, and your body is balanced. Inhale, straighten your left foot, bend your right foot upward, twist your upper body to the right, touch your left elbow with your right knee, and keep breathing for 5 times. Then repeat the action on the other side, with the left and right sides as a group, and repeat the action 10 group.
Action five
Support the ground with both hands, step on the ground with your left foot in front and your right foot in the back, hook your toes on the right side, and keep breathing naturally. Bend your right foot backwards and straighten your left foot to the left, in a group, and repeat the action for about 10 group.