1, how to restore pelvic opening?
Pelvic opening can lead to visceral drooping, which not only has adverse effects on health, but also leads to body curve deformation. The abdomen is the most obvious part, and the lower abdomen and abdomen are prominent because the internal organs move down. Abdominal protrusion has little to do with obesity, which is mainly caused by pelvic opening. At the beginning, women have less muscles than boys, and the pelvis is naturally easy to open and loosen. Coupled with the growth of age, this situation is even more serious.
Restoring the pelvis to the correct position will bring you unexpected surprises. In fact, thin belly doesn't need to work hard to lose fat. Restore the internal organs to their original positions, and your lower abdomen will be as flat as before.
Step 1
Put the corrective pillow behind the waist.
Second step
Place the corrective pillow in the hip position, hold the pillow with both hands, and slowly move the upper body backward. At this time, try to use the strength of abdominal muscles to lie down slowly. If you find it difficult, you can touch the ground with your elbow and then lie down slowly, so that the burden on your waist will not be too great. After lying down, you should tuck in your abdomen.
main points
The legs are octagonal, and the feet are in contact with the thumb.
main points
Put the pillow directly below the navel, tuck in the abdomen and feel the upward movement of the internal organs.
Third step
Keep this state for 5 minutes.
main points
In the process of standing still for 5 minutes, put your palms and tail fingers together and keep your arms as straight as possible. If you find it difficult, it is ok to leave your tail finger a little.
Thin side abdomen
Place the pelvic correction pillow in the lateral abdomen position, that is, the thinnest groove in the waist, and slowly place the body horizontally with elbows on the ground. Arm straight, palm on the ground. The muscles that fix the transverse abdomen are stretched and the pelvis can be corrected. Keep moving for 2~3 minutes, and then change sides.
Thinner thigh
Bend one foot, keep the inside of the knee on the ground 1 min, and repeat the action with the other leg. The pelvis is connected with the bone of the foot, which corrects the bone at the root of the thigh and naturally adjusts the line of the leg.
main points
The corrective pillow should be placed above the navel, and the arms should be placed on both sides of the body naturally, keeping a little distance from the body.
Lift your hips
Place the corrective pillow on the opposite side of the pubic bone, slowly lie on your stomach and bend your elbow to support your head for 3~5 minutes. Then lift one foot and the hip lift begins. Stand still in the air 10 seconds later and put it down, and the other leg does the same.
Mm who wants to continue to challenge, look here.
If possible, put your knees together and lift them together, so that the load on your hips will be greater. Because it moves to the muscles of the inner thigh to the buttocks, it can strengthen the muscle strength supporting the pelvis.
The action introduced this time is mainly to move to the pelvis, so it may take a long time for the stiff mm to see the effect, but continuing this exercise can relax her body well, and you will definitely see changes over time! So don't lose heart, challenge+determination is the beginning of a good figure! The purpose of exercise is to restore the pelvis to the correct position, but it is the muscles that support the bones, so it is our waist that changes obviously at first, and the small waist will come back. Even if you spend a little time every day, I hope everyone can stick to it.
Not only should you relax your body and restore the correct position of internal organs, but you should also adjust your body state and develop a lean body that burns fat more easily. The slimming effect will accompany you for a lifetime! Coupled with the recovery of pelvic position, the state of the large intestine in the pelvis can also return to normal. If constipation improves, isn't the lower abdomen more worry-free?
2, diet and weight loss methods
First, seaweed sesame rice
Ingredients: roasted laver100g, black sesame120g, rice.
Exercise:
1. First cut laver into filaments with scissors, and then crush two kinds of sesame seeds with a rolling pin.
2. Put the processed materials into the rice, stir and eat together. You don't need too much material for each serving, just keep it at about 1~2 spoonfuls, and the rest can be saved for next time.
Tips: Porphyra is rich in carotene, calcium, potassium, iron and other nutrients, which can promote gastrointestinal movement; Sesame contains a lot of amino acids, dietary fiber and minerals, which can promote defecation. Sesame has been nourishing liver and kidney, especially for constipation.
Sesame is a food for constipation. Regular consumption can also reduce weight and shape. The use of sesame seeds in diet and weight loss can also improve the skin. Besides laver and sesame rice, sesame has many cooking methods, such as black sesame porridge and sesame brain soup.
Second, sweet potato porridge
Ingredients: sweet potato 1, rice 1 small bowl, glutinous rice 1/3 small bowl.
Exercise:
1. First, put the rice and glutinous rice into the water, take them out after scrubbing, control the water slightly, then pour them into the pot together, and then pour the water. Then cook on high fire for about 30 minutes. During cooking, pay attention to stirring with a spoon to prevent the material from sticking to the bottom of the pot.
2. Then peel off the skin of the sweet potato and put it in water. When the rice is almost cooked, take out the soaked sweet potatoes and put them in a pot to cook together. Stir with a spoon and cook for about 20 minutes.
Tips: Remind MM that it is best to soak sweet potatoes in water after peeling, because peeled sweet potatoes are easy to oxidize and turn black. In addition, in the process of cooking porridge, stir it with a spoon from time to time to avoid porridge sticking to the bottom. Another trick is that the lid doesn't need to be completely covered. You can put chopsticks on the surface of the pot first, and then cover it, so as to prevent the liquid from leaking and scalding your hands.
Third, walnut porridge
Ingredients: glutinous rice, 5 walnuts, 1 red jujube, salt or sugar.
Exercise:
1. First open the walnut, take out the pulp, soak it in clear water, soften it slightly, remove the thin skin on the surface, and then mash it.
2. Cut the red dates, remove the core inside, then soak the red dates in water, and then take them out and break them.
3. Then put all the ingredients into the pot together and pour in the right amount of water. When all the ingredients are cooked, add salt or sugar to taste according to your own taste, and it is finished.
Tip: Walnut is sweet and warm, and has the effect of moistening the intestines and relaxing the bowels. If there is enough time in the morning, it can be used to make breakfast. Don't eat those high-calorie snacks when you are hungry in the afternoon, especially when you are constipated. You can eat this walnut porridge, which is nourishing and healthy, and can also improve constipation. It is a good choice for afternoon snacks!
4. Baked kelp beans in oil
Material: 300g kelp,100g soybean.
Exercise:
1. First cut the kelp with a knife, cut it into filaments, then put it in boiling water, soak it in hot water a little, and then take it out. At the same time, put the soybeans into the pot and add water to cook.
2. Drain kelp silk and cooked soybeans that have just been heated.
3. Put the two ingredients into a bowl, then pour in seasonings such as salt, soy sauce and chopped green onion, and then stir together to finish.
Tip: Kelp is rich in dietary fiber, which can increase defecation. Vitamins and minerals can promote intestinal peristalsis, while unsaturated fatty acids in soybeans can promote defecation. Dietary fiber is indispensable for a healthy diet and plays an important role in promoting the digestive system and preventing constipation. In particular, water-soluble dietary fiber can absorb water from the large intestine, increase the water content of feces and promote the smooth discharge of feces. People with constipation must eat more foods rich in dietary fiber, such as corn, millet, barley, fungus and almonds.
Five, vinegar mixed with cabbage
Ingredients: 500g of Chinese cabbage, salt, vinegar and stock.
Exercise:
1. First put the cabbage on a plate, add salt, and then soak it in hot water.
Take out the cabbage, drain it, then cut it into pieces with a knife and put it in the bottle.
3. Pour a cup of vinegar and half a cup of stock into a dish, then add half a spoonful of salt, stir well and cook into soup. After the soup is ready, take out the ingredients to cool, then put them in a bottle with cabbage, cover them and leave them for a day.
Tip: Chinese cabbage contains many vitamins, among which vitamin C is rich, and cellulose can enhance gastrointestinal peristalsis. Cabbage is very common in life. Add vinegar-mixed cabbage to lunch or dinner.
Six, spinach pig blood soup
Raw materials: 500g of pig blood and 500g of spinach.
Exercise:
1. First remove the prepared spinach fibrous roots, then wash them with clear water, and then cut off the stalks. Soak the pig's blood slightly and cut it into pieces.
2. Go to a pot, add water to boil, then put the spinach stalks in and cook for a while, then put the pig blood clots. Switch to slow fire. When the water boils again, put the remaining spinach leaves in and cook together. Finally, add seasoning to taste, and finish.
Tip: Spinach pig blood soup has a good laxative effect and is also suitable for drinking in summer. Spinach is rich in nutrition and can supplement carotene, potassium and iron. , especially the indispensable food during menstruation. Spinach can treat constipation mainly because it contains a lot of crude plant fiber, which is conducive to promoting intestinal peristalsis and defecation. There are many ways to make spinach. Spinach porridge, spinach rolls and soup spinach are all weight-loss recipes for many mm.