Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
2. Raise your right foot to the upper left as far as possible, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
3. Keep a supine posture, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
4. Stay on your back, with your legs open shoulder width. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
5. Stay on your back, with your legs open and shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
6. Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
7. Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.
8. Lie flat, legs open, shoulder width apart. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
Effect: Effectively eliminate abdominal protrusion.
9. Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.
Effect: Stretch the waist muscles to make the waist tighter and slimmer. The following three groups need warm-up activities: relax the whole body, keep the lower body still, and twist the upper body slightly from side to side. Repeat left and right 16 times.
10. Lie on your back with your legs together. Put your hands on your sides naturally. Slowly straighten your legs up with the strength of your hands and abdomen until they are at right angles to the ground. People with bad waist can bend their knees. Repeat this action, group 8.
Results: These two sets of movements are designed for abdomen, and the organic combination of the three can effectively reduce abdomen and play a certain health care role for people with weak waist.
1 1. Jump rope
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages.
12. Operation
Action essentials: When hearing the preface of "running", make a fist with both hands quickly (four fingers are curled, and the thumb is attached to the first joint of the index finger and the second joint of the middle finger), and lift the waist about the same height as the belt, with the fist heart inward and the elbow slightly inward. After hearing the "go" command, running is the most economical exercise.
The upper body leans forward slightly and the legs bend slightly. At the same time, the left foot leaps about 85 cm by the pedal force of the right palm, the forefoot touches the ground first, the body center of gravity moves forward, and the right foot moves according to this method; The upper body is upright, and the arms naturally swing back and forth. When swinging forward, the upper arm is slightly straight, the elbow is attached to the waist, and the forearm is slightly flat and slightly inward. The inside of the two fists is about 5 cm away from the button line. When swinging your arms back, put your fist on your waist. The traveling speed is 170- 180 steps per minute. When you hear the "stop" command, run two more steps, then touch the ground with your left foot half a step forward (put your fists on your waist and stop swinging), put your right foot close to your left foot, and put your hands down at the same time to establish a positive posture. The first step of running must be to jump out, with the forefoot on the ground, and you can't touch the ground with all your feet during the whole running process; When standing, pay attention to the consistency of leaning your legs and putting your arms. Running is a science, and the most scientific exercise method can achieve the best results.
13. Sit-ups
Methods: Lie on your back, with your legs bent normally, and your hands half clenched on both sides of your ears. Let the waist force the upper body straight up, and then slowly descend to reset the body. Sit-ups are an important part of physical exercise, and their main function is to strengthen abdominal muscles. Sit-ups, if done correctly, can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. Sit-ups are an effective way to exercise abdominal muscles. In addition, they are simple and unaffected by the site environment. They are quite suitable for the general public, especially middle-aged men and women who are looking forward to eliminating abdominal fat and avoiding low back pain.
14. Walk
Walking has an auxiliary therapeutic effect on osteoporosis, cervical and lumbar spondylosis, obesity, hyperglycemia, hyperlipidemia, hypertension, coronary heart disease, arteriosclerosis, apoplexy sequelae, neurasthenia, depression, constipation, hypoimmunity and other diseases. Walking is closely related to scientific theories such as "life oscillation theory", "harmony between man and nature" and "aerobic exercise". In the real society, walking is the simplest, most economical, most effective, the best way for human beings to prevent and treat diseases and keep fit, and it is also the most widely known exercise mode. However, as we all know, people do not pay enough attention to the role of walking in health, prevention, treatment and rehabilitation. For a long time, people only regard it as an after-dinner leisure activity. With the development of society, people pay more and more attention to the important value of walking in the medical field. September 29th is World Walking Day every year. On this day, millions of people from different countries around the world will flock to the streets to celebrate this festival by walking and marching.