2. Body rotation: Stand with your legs apart, shoulder width apart, and then turn your hands left and right on the hip or pituitary side for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head should be raised.
3. Twist your hips and jump: You must jump with your feet straight and twist your hips, then jump with your feet and twist your hips left and right at the same time, and then swing your arms left and right with your hips, repeating several times in a row.
4. Abdominal massage: After bathing every night, use your palm to start from above the navel and below the sternum, and push from top to bottom, and grasp the strength when massaging. Finally, massage clockwise and counterclockwise around the navel 100 times.
5, thin waist: Diaphragm breathing can produce abdominal pressure, effectively tightening the lower abdomen. Hands in the air, the diaphragm rises sharply when inhaling, and contracts when breathing. Diaphragm breathing can transport nutrients to all corners of the body. Practice 8- 10 times every morning and evening.
Extended data:
Fat?
Fat is the meat accumulated on the body due to the accumulation of fat. At present, there are many ways to eliminate fat, such as dieting and exercise. Eat more foods high in fiber and low in fat and do more exercise.
Abdomen, waist and buttocks are the most prone to produce fat. Being fat affects one's appearance, is not good for one's health, and is a public enemy. Fat is the meat with fat accumulation. Please clearly distinguish between fat and muscle.
Decrease in exercise
Lift the ball on your back.
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together, hook your feet, tighten your abdominal and hip muscles, and lift your shoulders and head a few centimeters off the ground to ensure that the ball always rushes to the roof, not forward. Once every 30 seconds, 12 times as a group.
Pedaling exercise
Lie on your back and pretend to step on an imaginary bike. Action essentials: press the floor with your back down and put your hands behind your head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle. Keep the movements accurate, 1 min as a group, and do 5 groups.
sit-up
Lie on your back, bend your knees, and hook the bed with your feet together. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, arch your back slowly, then lean back slowly, and continue to get up when you touch the ground. Repeat. If you find it too difficult, lift your upper body off the floor. A group of 20, do 5 groups.
Sit up and lift your knees.
Find a sturdy chair and sit on the edge of the chair with your knees bent and your feet flat on the ground. Tighten your abdomen, lean back slightly, and keep your feet a few centimeters off the ground to maintain a stable movement. Pull your knees towards your chest and bend your upper body forward. Then return your feet to their original positions and repeat 20 times.
Touch your toes
Lie flat on the ground, straighten your legs and lift them perpendicular to the ground, keep your legs still, use the strength of abdominal muscles to tighten and drive your body up, touch your toes with your hands, use the strength of your abdomen and shoulders to go up, hold for 50 seconds, and repeat 2~3 groups.
aerobic exercise
It is not easy to lose the fat around the waist. Just doing aerobics can't fully achieve the goal. You need at least 20 minutes of aerobic exercise at least three times a week, with a low-fat diet, and then do dumbbell exercises.
References:
Baidu encyclopedia-fat meat