Six steps of thin abdomen

All weight loss methods are directly or indirectly centered on calories, the effective index is to reduce calories, the health index is to protect basal metabolism, and the continuous index is satiety and satisfaction in appetite control.

Step 1: Sit in a chair and slowly lift your legs.

Step 2: Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen while exhaling.

Step 3: Breathe out slowly, tighten your lower abdomen and keep your shoulders relaxed.

Step 4: When the abdomen has received the tightest degree, the gas will be spit out at the same time.

Step 5: After the shoulders and abdomen are relaxed, slowly start inhaling.

Step 6: Inhale as much as possible. At this point, the lower abdomen does not need to be deliberately contracted, but is pressed down by the abdomen.

Wu gu shou du

Studies have shown that a whole grain diet has significant benefits for the waist and heart. A diet rich in whole grains can reduce the risk of heart disease and help to eliminate the long-term troubles in your stomach. A new study found that people who participate in the weight loss program eat more whole wheat bread and grains, and they can lose more belly fat than those who only eat refined grains (white bread and rice). In addition, people who often eat whole grains can reduce C- reactive protein (CRP) by 38%.

In this study, Dr Heather of Pennsylvania State University and his colleagues divided 50 obese adults with metabolic syndrome (also known as hypertensive metabolic syndrome, including hypertension, obesity, hyperinsulinemia, impaired glucose tolerance, elevated blood lipids and a series of abnormal metabolic diseases) into two groups. Metabolic syndrome increases the risk of heart disease and diabetes. Both groups are required to reduce calorie intake within 12 weeks. One group can only eat whole grains, while the other group can't eat any whole grains. It was found that both groups were able to lose weight successfully. The group that only eats whole grains can lose 8 kg on average, while the group that eats flour and rice can lose 1 1 kg.

Both groups can reduce body fat, but the whole grain group can significantly reduce more abdominal fat. The benefits of whole grains are not limited to this: the whole grain group can reduce C- reactive fat by 38% and increase the intake of dietary fiber and magnesium, but these results are not found in the refined grain group.

The source of whole grains

Are you looking for whole grains? The following are some examples of whole grains: whole wheat, whole oats (slices), whole corn, popcorn, brown rice, rye, whole barley, buckwheat, hybrid rye, crushed wheat, chestnuts and sorghum.

You can add some whole grains to your meals and snacks:

Whole wheat cereal from fast food restaurants, such as baked oatmeal.

When making cookies or baking food, add whole wheat flour or coarse rice flour.

Try whole wheat snacks, such as tacos.

Popcorn is also whole grain, with a little salt and butter (not even! ) is a healthy snack.

Simple removal

Do housework and abdomen.

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, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher. If your skin is sensitive, you must remember to use a thinner "bath salt".

massage

This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30 ~ 50 times each, 1 time every day.

. Tea ceremony catering

Slimming tea is a natural slimming drink derived from the theory of traditional Chinese medicine, with lotus leaves, Pu 'er tea and other herbs as ingredients. Its greatest advantage is that it has no pharmacological side effects. Compared with diet pills, it has stable weight loss effect and low consumption cost. A new generation of slimming tea is recognized as the safest, most efficient and non-rebounding.

Other teas with good weight loss effects include barley tea, lemon tea, green tea and lotus leaf tea.

Plant thin abdomen

Some natural plants can promote abdominal fat metabolism and eliminate waist and abdomen fat, such as green tea polyphenols, guana seaweed, chitin, hawthorn, alpine green tea essence, evening primrose and other plant extracts with natural weight loss effect. It can directly produce lipase to metabolize fat, which is the best choice for contemporary dieters to lose weight healthily. From the aspects of reducing fat absorption, consuming excess fat, regulating appetite (controlling excessive calorie intake), regulating fat metabolism (improving obese physique), eliminating toxins in the body, resisting free radicals, regulating endocrine, maintaining normal physiological metabolism, etc., it has a remarkable effect on abdominal weight loss, achieving the organic unity of slimming, beauty and fitness, and is a new generation of plant applications in the world.

Fruit and vegetable thin abdomen

1, pineapple

Have you ever heard that pineapples are "beneficial" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.

2. Apple

Apple belly weight loss as early as several years ago, someone tailored a set of slimming for apple, which also caused the craze of apple weight loss! In fact, apple is really a slimming fruit. Rich in pectin, it can accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.

Step 3: bananas

Girls who can't get out of the banana belly to lose weight will be advised. Try eating bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great intestinal regulation, muscle strengthening, diuresis and soft stool function. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.

4.grapefruit

Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on grapefruit, and the sour taste will be neutralized immediately.

Yoga thin abdomen method

1, ship type

Ship shape means wholeness or integrity. This pose is like a boat with oars, hence its name.

1. Lie on your back, legs together and straight, arms on your hips, palms down.

2. Inhale, raise your head, upper body, arms and legs at the same time, palms inward, arms parallel to the ground, straighten your back and relax your neck.

Try to hold your feet with both hands. When exhaling, slowly restore your body to its original state.

Keep your spine straight during exercise, try not to arch your back, and focus on your tailbone to enhance stability. If your knees can't be completely straight, you can hook your toes back slightly. Do it once on each leg and keep breathing for 3-5 times.

2, grinding beans

1. Sit up straight, straighten your legs forward, straighten your arms in front of you and parallel to the ground, and cross your fists.

2. Inhale, straighten your back, keep your arms parallel to the ground and maximize your body rotation. Exhale back and forth, inhale left and right.

During the exercise, put your legs together and try not to bend. Turn your body with your arms on parallel lines, feel the changes in your abdomen, breathe evenly, and do it once on the left and right.

3. New Moon

1. Stand with your feet together, your toes facing forward, and your arms naturally hang down at your sides.

2. Inhale, raise your arms above your head, and extend your fingertips to the ceiling. Exhale, with the hips as the folding point, press the upper body forward and support the ground with both hands (knees can be bent). Inhale and exhale, at the same time, take a big step behind your right foot and do lunges (the left knee is bent about 90 degrees, the right leg is extended, and the forefoot is supported).

3. Inhale, raise your arms above your head again, look forward, hold, and then return to your original standing position. The second time you do it, lunge back with your left foot.

Abdominal contraction walking

Sit in a chair and practice abdomen.

This group of exercises is convenient, easy and fast, and is suitable for practicing every day or every other day.

Practice: sitting on the edge of an armchair, holding the back of the chair with both hands, it feels as if the human body is going to slip off the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible.

The first group: bicycle diet. Both feet take turns pedaling the bike. At this time, the leg muscles should be relaxed. One foot should be extended downward as low as possible, but the other foot should not touch the ground. The higher the better, practice repeatedly and insist on it 20 times a day.

The second group: the posture is the same as above, the legs are bent upwards at the same time, and then extended downwards at the same time. Pay attention to the fact that the waist can't be pushed up, the abdomen and stomach should be contracted as much as possible, and then try to get close together to achieve the relaxation of the abdomen, and insist on it 20 times a day.

Friction to lose weight

First of all, you should relax yourself and press your right hand on your abdomen. Then take the navel as the center and massage clockwise to keep breathing steady and even. Massage once every 50 minutes, once a day, every 12 times as a course of treatment, and rest for 3~5 days between each course of treatment.

Note: massage should be synchronized with breathing, that is, massage the upper right half circle by hand when inhaling and the lower left half circle when exhaling.

2. Simple acupressure

Acupoints for thin waist include: 2 points on both sides of the back spine; From here, about an inch outward; A point outward, left and right points, * * * 6 points. Put your hands on your waist, place your thumb pulp on the acupressure point closest to your spine, and press both sides for 3 seconds at the same time. Then let go and move to the next two acupoints. This is all the way to the external acupoints. The greater the intensity, the better the effect.

One point four inches below the navel, two points one inch left and right, ***3 points. Put your three fingers (index finger, middle finger and ring finger) together, and press the acupoints one by one from the right down. Gently press yourself on it and feel moderate.

Top ten sports

Abdomen has always been the easiest place to gain weight, and it is also the most headache for women to lose weight. Therefore, thin abdomen is a homework that we must do every day. The following are ten most effective exercises to reduce your stomach. I believe there is always one for you.