Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.

1. Change your eating habits.

Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.

2. Walk and sit correctly.

When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.

3. Cooperate with sports.

Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

2 "How to lose belly fat?

Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.

First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.

Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.

Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it.

4 "Slimming Beauty Shoulder Exercise"

1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.

2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.

3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.

4. Repeat the passing action 20 times. Move slowly, not by impulse.

Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.

5 "calf exercises"

1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.

2. Lift the heel up and press the fitness stick down with both hands.

3. This action is repeated 25 times.

7 "Keep your arms away from fat."

In daily life, the arm is the most active part, but its stretching direction is mostly just the front or side. Because there is less movement in the back, the inner arm part is easier to relax. Moreover, the unused parts of muscles are very easy to accumulate fat, especially after the age of 25. In any case, to have strong muscles, you must cover everything.

1, exercise the inner arm to make it strong.

Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.

2. Make your arms nervous.

Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.

3. Improve the relaxation of the inner arm

Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.

In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.

9 "Drink more soy milk and lose weight skillfully."

Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity, which is unfavorable to arteriosclerosis, hypertension, coronary heart disease and diabetes. Therefore, drinking more soy milk every day is good for your health.

Nutritionists believe that obesity is not overnutrition, but structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which leads to endocrine and fat metabolism disorders, leading to fat accumulation and obesity.

Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet structure are the only way to achieve healthy weight loss. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss.

10 teaches you how to "eat" fat.

Eating the following foods can effectively inhibit many diseases caused by eating more fat.

Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.

Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol harmful to the cardiovascular system will be greatly reduced, while the level of high-density lipoprotein cholesterol beneficial to the cardiovascular system will increase. Experiments show that about 80% of hypertensive patients have low cholesterol levels. Apples can help eliminate excess sodium salt and prevent leg edema. Eating 3 apples a month can keep your blood pressure satisfied. Apples rich in pectin can help the intestines combine with toxins, accelerate detoxification and reduce heat absorption.

Garlic: Sulfur-containing compound, which can reduce cholesterol in blood, prevent thrombosis, increase high-density lipoprotein and protect heart arteries.

Milk: It contains more whey acid and calcium, which can not only inhibit the accumulation of cholesterol in arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol.

Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis.

Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on. And has the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their long-term staple food of corn.

Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile.

Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.

Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine.

Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.

Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.

Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.

Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.

Because I was in poor health some time ago, I basically fell down when I was full. Alas, my weight is "sesame blossoms, rising day by day". So I made up my mind to lose weight. I spent 2 1 day trying to lose weight. It really worked a few days ago, but the second stage had to be interrupted because I went to study in other places with my colleagues. As a result, the previous hard work was reduced and it grew back. Still one hundred and twenty pounds! It really breaks my heart.

Occasionally, seeing others lose weight with crude salt has a good effect. So I ran all over the street and didn't buy crude salt, so I had to buy bath salt. When I got home, although it was still a little cold and raining in Mao Mao, I made up my mind to cut back. Rinse with warm water for five minutes, then massage with salt on the thick part. 100 times, turn left 50 times, turn right 50 times. Rinse with warm water. Apply lotion, not to mention how smooth your body is.

Three days later, I got on the scale and lost a catty. Yes, that's good. You know how I should eat these three days. I'm still a kilo short. This is a good thing. On the fourth night, I ate less and went out for an hour. I have maintained this diet and exercise since then. Speaking of sports, I am really embarrassed, just walking slowly and doing nothing else. A week later, I reduced from 120 kg to 1 14 kg.

I feel strange, but happier. I wore sportswear this week, and I can't feel where I lost weight. Now I can't tell where I lost weight. It seems that the waist has become thinner. Well, I've lost weight anyway.

Every time I went to weighing scale before, the net weight was 120, which made me wonder if there was something wrong with weighing scale. Now seeing that it is getting lighter every day, I once again doubt whether my scale is broken, otherwise I would see my weight drop like this. You know, I haven't eaten less or exercised!

It's the first time I've experienced such a way of losing weight, and I'm not hungry and I lose weight unconsciously! I bought it and told my sister the news. She bought ten bags of bath salts at a time, each bag 150G, * * * nine yuan. Family mobilization!

Abdominal weight loss:

These movements mainly exercise the upper abdomen and lower abdomen.

Lie on the sloping bench with your calves off the bench. Bend your hands back and grab the sides of the bench. Lift your knees as high as possible. At the same time, pull up the hips and thighs to leave the stool surface. When the body is curled up, stop and press the abdominal muscles hard. Then slowly lower your legs. Don't touch the ground with your feet during the process.

Lie on the ground, make a fist with both hands and put it beside the temple on the side of your head. Bend your knees and put your feet flat on the ground. According to your muscle softness, pull your knees as far as possible to the floors on both sides until you are in a frog leg bending posture.

Use the upper abdomen to drive the body up, not the shoulders. Keep your eyes on the ceiling, don't move your head forward and try to keep your neck stable. Keep your legs stable during abdominal muscle contraction.

● This exercise mainly exercises the upper abdomen.

● Keep your shoulders as straight as possible from the ground, but keep your waist close to the ground.

● Just lift your shoulders.

● Keep your upper body stable and don't look up to your knees.

Sitting on the bench, holding the edge of the bench with both hands, the upper body leans back slightly, the feet are off the ground, the knees remain bent, the thighs are lifted to the abdomen, and the upper body and lower body form a V-shape.

● Be careful not to lean forward.

● Don't put your feet on the ground.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. Try to raise your legs until they are at 90 degrees to your body or at the highest position, pause and count twice, then slowly lower your legs. The back must be close to the backrest, and the lower abdomen should be used to lift the legs, not the thigh muscles.

● This action mainly practices the lower abdomen.

● Keep your posture unchanged before lowering your legs and count it twice.

● Keep your upper body stable and don't lean forward.

Lie on a sloping bench with your hands next to your temples. Lift your upper body, bend your feet and fix your ankles in a fixed position. Twist your right elbow to your left knee. When repeating the action, twist the left elbow to the right knee. Whenever the upper body is lifted to the highest position, you should feel the abdominal muscles tighten.

● This action is mainly for the upper abdomen.

When lifting your body, twist your elbow to one knee.

● Keep the lower body stable and don't use force on your feet.

● Don't put your head in your hands.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. First lift your left leg to your chest, and your knee joint is 90 degrees. Then slowly lower your legs, then raise your right foot and take turns doing it. The back must be close to the back of the stool. Lift your legs with your lower abdomen and use your thigh muscles.

● This action can not only exercise the lower abdomen but also strengthen the ribs.

When the foot is lifted to the highest position, pause and bend the abdominal muscles. This helps to reduce the chance of body swinging.

● If you wrap the palm and the bar with a power belt, you can hold the bar more firmly and avoid falling.

● Keep your upper body stable and don't lean forward.

Lie on a sloping bench with your hands straight on your knees. Lift your upper body with abdominal muscles, hold it for 2-3 seconds, and then lie down.

● This action exercises the upper abdomen.

● When lifting your body, pay attention to the fact that your lower back should lean against the inclined plate, and your head should not be lifted in the direction of your knees.

The secret of perfect abdominal muscles

● When rolling abdominal muscles, the feet should be fixed.

● Don't move up and down quickly.

● It is not good to do too much. The key to exercising abdominal muscles is "quality is not weight".

● Many people misuse the relative muscles of the waist, shoulders or neck when doing the above actions. For example, if you want to practice your lower abdomen, you should try to relax the muscles in your lower back.

● When practicing, you must use the trained muscles to exert strength and avoid using other muscles to provide strength. For example, when we do leg lifts to exercise the lower abdomen, we must first tighten the muscles of the lower abdomen, and then use this group of muscles to drive our legs to lift. As for practicing the upper abdomen, you must use the upper abdominal muscles to drive your body up.

Do full-body exercises to reduce the weight of thighs.

When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing, climbing stairs and so on. Running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often can't persist. Walking and running will be much better. When you don't feel difficult, you can appropriately increase running and reduce walking.

Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.

In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3-5 times a week. Stick to moderate or low-intensity exercise, that is, reach 60% of the maximum exercise intensity, which can consume more fat.

If you find it difficult to maintain this amount of exercise, you can start with a small amount of exercise and then gradually strengthen it. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased.

As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before making an exercise plan, it is best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average amount of exercise per week should not exceed 20%.

The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise, you can do some warm-up activities first, such as jogging for a few minutes or stretching.

The best time for exercise is about 65438+ 0-2 hours before meals, such as morning and afternoon.

Carry out local exercises of thigh bodybuilding

Stretching is one of the most effective methods for thigh fitness. Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This kind of exercise can also be carried out when the body is standing. One leg stands to keep the body straight, and the other leg stretches backwards to make the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways, lying flat on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with the body, then supporting the thigh on a table or chair at a 45-degree angle, and then lifting the leg close to the floor to make it close to the thigh.

This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.

After you have mastered leg stretching, you can try to do some "striding". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. At the beginning, it is best to do two groups on each leg, each group 10 times. Then gradually increase the number of times. Like other sports, you can slow down first and let your legs get the same degree of exercise. The advantage of this kind of exercise is that it can change the relaxation state of muscles and make the appearance look more fit.

Reasonable diet

Experts believe that most people who fail to lose weight in their legs are mainly because they rely too much on exercise and don't pay attention to diet. These people tend to obviously limit their calorie intake, but they don't think much about the role of fat in it. Therefore, the diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty foods, such as fast food.