My girlfriend and I have changed in shape, the lines are stretched straight, and the shaping effect has come out; The weight of the two people has also dropped significantly, and the ugly stomach has become a tight six-pack abdominal muscle, which has an effect on losing weight; More importantly, after practicing yoga, people's mood becomes more relaxed and happy.
In the past six months, I have successfully reduced my weight from 138 kg to 12 1 kg, and my appetite has not decreased. I haven't been to dinner, and even my facial muscles are tense. The original big face turned into a small face.
To tell the truth, it is inaccurate not to adjust the intimate diet, and it is impossible to lose weight so quickly.
She reduced her sugar intake, that is, eating less sugar, eating less desserts and drinking less carbonated drinks; Don't overeat until you are full. For detailed and specific suggestions, please refer to my other article "The Fallacy of Losing Weight Rudes".
What I want to share with you today is a few small moves to reduce abdomen. They are very simple and effective. They are not limited by venues and conditions. You can practice on the road, on the bed and on the sofa at home. You can try a few tricks if you are interested.
0 1 lifting anus and abdomen
It is difficult and simple to reduce abdomen, starting with the simplest lifting anus and abdomen.
Learn to contract the lower abdomen first:
Do you still need to learn to tuck in? Yes, some people can't close their stomachs and won't close their stomachs. It was already hard when the abdomen was closed, and the upper part of the lower abdomen had contracted, but the lower abdomen still did not shrink back.
Now try this method, forcibly lift the anus, lift the anal part upwards, and then tuck in the abdomen. How about taking your abdomen back? You need this little trick to get your stomach in.
It will shrink the lower abdomen, and there are ways to reduce it through exercise.
The method is as follows: when standing or walking, tighten the lower abdomen for 30 times, then relax 10 times, tighten for 30 times, relax 10 times, and practice repeatedly until you feel tired.
Take it out to practice if you have nothing to do. After a long time, just two or three months, the lower abdomen will obviously shrink back.
This action also has a good side effect, that is, it increases the muscle strength of the abdomen and large intestine, which is of great benefit to defecation and reduces the chance of constipation and the harm of defecation to the body.
abdominal respiration
Abdominal breathing is also done on the basis of learning to contract the lower abdomen, which is a basic movement of yoga.
The action is simple. The requirement is to adopt the above-mentioned action of lifting anus and abdomen, tighten the lower abdomen as much as possible, and then relax the lower abdomen as much as possible. The greater the amplitude, the better the effect.
Tighten the lower abdomen, count to 8, relax the lower abdomen, count to 4, and continue to do it, with no less than 10 cycles each time.
This action can be done for a period of time, regardless of time and occasion.
It is suggested to arrange the time on the way to and from work, so as not to delay anything and avoid boredom on the road.
03 roll your stomach
In the past, many people used sit-ups to exercise abdominal muscles, but now many experts have raised objections to the scientific nature of sit-ups. I don't reject it, but I think sit-ups are more difficult and need two people to cooperate, so the conditions are limited. If you like to do sit-ups, of course, you can also tighten your lower abdomen.
The action of belly rolling is: the body lies flat, hands are crossed behind the head, the upper body and lower body are lifted at the same time, that is, the two ends are tilted, and the left elbow is used to find the left leg knee, and then the left elbow is used to find the right leg knee, which is crossed. Count the left and right groups and do at least 30 groups.
When doing belly roll, the upper body is raised to practice the abdominal muscles of the lower abdomen, and the lower body is raised to practice the abdominal muscles of the stomach.
Belly rolling can be done on the bed and sofa at home. Do it while watching TV, and exercise your abdominal muscles easily.
04 plate bracket
Counter-insurgency support is a method advocated by many people recently to exercise the whole body muscles, especially the back core muscles.
Flat support, the body starts from the prone position, that is, lying flat, propping up the whole body with elbows and toes. The longer you persist, the better. Generally, three minutes is quite perfect.
Flat support, not limited by venue and conditions, beds and sofas at home can be made. Just like belly rolling, watching TV can also easily build abdominal muscles.
This action can well prevent lumbar disc herniation.
Lift your legs 30 degrees.
Get a free tightening of your bulging belly: lift your legs 30 degrees. This is to exercise the abdominal muscles in the stomach.
Lift your legs 30 degrees, starting from lying flat. Extend your arms and legs horizontally to your head and feet, straighten your arms close to your ears, put your hands together on your head, put your legs and feet together, lift them up 30 degrees and count to 30. If you feel strong, you can do more groups.
When you lift your legs, the abdominal muscles in your stomach tighten, which can exercise your bulging stomach, enhance the initiative of your stomach and help digestion.
This action can be done anytime and anywhere, before getting up, before going to bed, and when resting and lying flat.
The above actions are easy to learn. After a period of exercise, you can appropriately increase the number of times according to your own situation. What is more valuable is persistence. Doing it only once or twice will definitely not have any good effect.
When you exercise, every movement has a purpose. Consciously exercise abdominal muscles, so that the idea of exercise can reach abdominal muscles, and the effect is better.