Suitable for people: local obesity in waist and abdomen.
Embodiment: The root of Polygonaceae plant rhubarb contains anthraquinones such as chrysophanol, emodin and rhein. According to medical records, rhubarb has the functions of attacking and guiding stagnation, purging fire and cooling blood, promoting blood circulation and removing blood stasis, and benefiting gallbladder and relieving jaundice. It can increase intestinal peristalsis, promote the excretion of triglyceride and fat cholesterol, reduce the absorption of fat cholesterol, lose weight and lipid, promote bile secretion, increase the content of bilirubin and bile acid in bile, contribute to the digestion and absorption of fat, and enhance cellular immune function and anti-aging effect.
Rhubarb massage cream can be bought in professional beauty slimming center. As for massage, you can ask a masseur for help in the beauty salon, or you can massage yourself after taking a bath every day at home.
Key Tip: Persistence is victory-it is absolutely not an exaggeration to use this method. Generally speaking, you will see the effect on the day of massage. If you want to persist, you must persist.
A Powerful Method to Reduce Waist —— Apple Milk Thin Abdomen Method
Suitable for people: people who are slightly overweight and have a healthy stomach.
Implementation plan:
Only lose weight for two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable.
Day 1: apples 1 kg (five or six, no more than seven). You can only eat apples, no water, no yogurt, and eat nothing all day! Just eat apples. Wash the apple when eating, then take a sip slowly and stutter.
The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the amount. )
If you reach the ideal weight, you can do it again. No water in the middle. Apples and milk can't be eaten together, so they must be eaten separately, which is effective. We can't drink water because if we take in water in the process of losing weight, then our bodies will definitely take in the water we take in first, not the water in our bodies. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, and you will definitely lose weight. And actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight.
A powerful way to reduce waist-liposuction on waist and abdomen
Suitable for people: people with relatively normal weight but excessive waist and abdomen fat.
Embodiment: Lumbar-abdominal liposuction is a body surface operation that sucks out excess subcutaneous fat through a small hole (eye of a needle) on the body surface by local anesthesia. The analgesic effect can be maintained for 24 ~ 72 hours after operation by giving certain sedatives before operation and using long-acting painkillers during operation. Lumbar and abdominal liposuction belongs to partial weight loss operation, which has little interference to the whole body. However, due to some slight reaction and local exudation after operation, heavy physical labor should be avoided in 1 week. But ordinary work is still no problem.
Liposuction is a traumatic operation. In the recovery period, due to scar contraction, it may cause minor skin abrasions. Generally, after 3-6 months, the scar will disappear after softening. There will be a little pain in the wound within 3 days after operation, so you can exercise a little to help the liposuction site recover.
Key Tip: Generally speaking, liposuction can achieve the effect of thin abdomen and waist at that time, and with the passage of time, the slimming effect will be more obvious.
Now I will teach you the trick of cramming for the last minute, so that you can have a charming waist in just a few days! Four-step waist-turning exercise: lie flat, bend your knees, land your feet and put your fingers on your ears; After sit-ups, turn your upper body to the left (exhale to relax your shoulders at this time), then turn back to the front and lie down slowly. The action on the right is the same, and it is repeated 10 times. Lie on your knees: Lie flat with your hands flat on your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times. Knee lateral bending: lie flat, hands flat on both sides, knees at 90 degrees. Press to the right side with the strength of your feet until it is 15 cm away from the floor, exhale, return, inhale again, and press to the left. Repeat 10 times on each side.
Internal affairs law
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.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
How can I slim my waist?
Nowadays, fashion clothes are more and more prominent in the lines of women's waist, abdomen and buttocks, making beautiful women more beautiful. However, every day I am just busy at my desk. At most, I just stand up for a glass of water and send a fax. It's hard to break down the fat around my waist. Over time, the waist and abdomen gradually became a "small waist."
No matter whether women are plump or slim, the lines of waist and abdomen are the key to highlight the graceful curves of women!
* Don't sit, lie or lie down for a long time, especially after meals;
* Pay attention to your sitting posture, standing posture, walking posture, chest out and abdomen in. Never relax your abdominal muscles. Maybe you won't get used to it at first, but after a week, you will see the effect. * When standing for a long time (for example, by bus), consciously absorb abdominal muscles, so that abdominal fat can be exercised, and the abdomen will be flattened after a long time.
* Many people think that sit-ups can flatten the abdomen. In fact, the effect of partial weight loss's simple sit-ups is not good, and it can only improve the lines of abdominal muscles. If you want to make abdominal fat disappear, you need full-body exercise, such as long-distance walking and jogging.
* Exercise as much as possible in daily life, such as taking fewer elevators and climbing more stairs, and walking less by car. Developing good exercise habits will benefit you for life.
* Try to eat less salty food. Develop good eating habits and don't overeat.
Attached:
Don't sit, lie down or lie down for a long time, especially after meals;
Pay attention to your sitting posture, standing posture, walking posture, chest out and abdomen in. Never relax your abdominal muscles. Maybe you won't get used to it at first, but after a week, you will see the effect.
When standing for a long time (such as taking a bus), consciously absorb abdominal muscles, so that abdominal fat can be exercised, and long-term persistence will flatten the abdomen.
Many people think that sit-ups can flatten the abdomen. In fact, the effect of partial weight loss's simple sit-ups is not good, and it can only improve the lines of abdominal muscles. If you want to make abdominal fat disappear, you need full-body exercise, such as long-distance walking and jogging.
Exercise as much as possible in daily life, such as taking fewer elevators and climbing more stairs, taking fewer cars and walking more. Developing good exercise habits will benefit you for life.
Try to eat less salty food. Develop good eating habits and don't overeat.
How about thin belly ~ ~
A particularly effective method, doing sit-ups, is more effective than sit-ups. The only difference from sit-ups is that the upper body does not sit up completely during exercise, and the angle between the upper body and the ground should be 15 degrees. When doing this exercise, you will find that the waist and abdomen need a lot of strength, so it hurts.
You need to do it five times a day, 30 times each time, and the interval between five times should not exceed 1 minute. After finishing, gently massage the waist and abdomen.
This is taught by sports professionals. As long as we persist in this sport, it will have an effect within half a month. But first of all, people who have no perseverance should not try, because it is really painful.
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat.
There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.
Attached:
Belly, when the owner is standing, it is shameless and proud; The master sat down, and it followed his waist loosely, completely unaware of the convergence. Like the tire man in the fat tire advertisement. It's rare to wear a tight T-shirt, and the belly is firmer than the chest, which makes people look in the mirror. Summer is coming, completely eliminate abdominal fat within 1 month, and deprive you of the right to rebound for life!
Exercise on the mat can suppress the signs of fat accumulation.
The abdomen is made up of many muscles, so it seldom moves. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your stomach is more likely to form. Once you gain weight, if you don't pay attention to exercise and diet, it will make your belly meat entrenched for a long time, which will be difficult to eliminate and form a vicious circle.
Exercise on the mat 123 exercises the upper abdomen and lower abdomen respectively, and achieves the purpose of burning fat by strengthening the activities of these parts. In the training process, through local exertion, exercise fat, and even decompose fat. After a long period of training, fat is transformed into muscle. Muscle itself needs to consume energy, so the more developed the muscle, the less likely it is to accumulate fat. The ultimate goal of training is to form such a virtuous circle and maintain a flat and powerful lower abdomen.
This series of mat exercises is carried out after 30 minutes of full-body exercise. Because fat is consumed after 30 minutes of exercise, the best way to eliminate local fat is to carry out local targeted training after whole body exercise. Especially in the abdomen, only this targeted training can effectively eliminate the accumulated fat.
At the same time, this series of mat exercises is not for others, as long as the more you do, the better. High-intensity exercise is an important way to eliminate fat quickly. In addition, this series of sports also needs the assistance of daily life habits. The most important thing is to maintain a good standing posture and sitting posture, and always pay attention to tightening the lower abdomen. No matter when and where, fat is not allowed to relax, killing all signs of fat accumulation in the cradle.
operating procedure
Step 1: bend your body.
Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.
Step 2: Sit-ups
Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.
Step 3: Bend your elbow.
Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.
Surround and restrain excess meat.
instrument
Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.
Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.
Family exercises
Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.
Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.
Experience: the firmness after acid makes people full of sense of accomplishment.
When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.
Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the circle of meat relaxes again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.
I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.
After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.
Abdominal fat removal trilogy
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.
Apple milk thin abdomen method
The apple-milk thin belly method only takes two days at a time, and the normal diet will be restored on the third or fourth day, and then two days will be started. Generally, you can see the obvious effect of thin abdomen in the first cycle. Repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating!
Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites.
The next day: yogurt or skim milk 1000ml, divided into six equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the weight. )
If you reach the ideal weight, you can do it again. You can't drink water in the middle. You can't eat apples and milk together. Be sure to eat separately, so it will be effective. We can't drink water, because if we consume water in the process of losing weight, then the body must consume the water intake first, not the water in the body. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Suitable for people: people who are slightly overweight and have a healthy stomach.
When formulating a prescription for weight loss exercise, we should consider:
(1) The intensity of weight loss exercise.
From the perspective of energy consumption, moderate-intensity sports (such as long-distance running) can last for a long time, and the total energy consumption is more. Besides sugar, fat is an important energy source for moderate-intensity exercise. According to this truth, long-term moderate-intensity exercise has the best weight loss effect.
The exercise weight-loss plan put forward by the Sports Medicine Center of Aichi University in Japan is: the exercise intensity is 40% ~ 60% of the maximum exercise; Exercise for 2.5 hours each time, and consume 1004.5 ~ 1255.7 kilojoules (240 ~ 300 kilocalories). Exercise more than 3 times a week. Some people think that the calculation method of the best heart rate for weight loss exercise is:
(220- age-quiet heart rate) ÷2+ quiet heart rate
(2) Choose appropriate exercise.
First, aerobic exercise to exercise physical strength and endurance, such as long-distance running, jogging, cycling and swimming;
Second, static exercises such as tensioners aimed at exercising muscle strength and endurance;
The third is stretching gymnastics in preparation and finishing activities. Special attention should be paid to constantly changing the content of sports to avoid boredom. But when you have high blood pressure and coronary heart disease, don't do isometric (static) exercise, so as not to cause excessive heart rate and high blood pressure.
(3) Make weight loss goals and plans.
Morehouse, an American sports physiologist, believes that we must adopt a rational and steady method to lose weight, that is, we should formulate practical weight loss goals and plans according to our actual situation, and then gradually adjust the relationship between calorie consumption and diet. He reminded dieters that they can't lose more than 0.45 kg in 1 week, otherwise they can't really lose weight for a long time. Never take the model in the newspaper as your role model.
With the goal, you can implement a weight loss plan of 0.45 kg per week. Because 0.45 kg of fat can produce 14649 kilojoules (3500 kilocalories), which consumes 20927 kilojoules (5000 kilocalories) more than the intake. The best way to consume these calories is to reduce food by 83,765,438+0 kilojoules (2,000 kilocalories) every day, and then consume 65,438+02,556 kilojoules (3,000 kilocalories) with exercise.
The purpose of exercise: First, to lose weight and prevent obesity; The second is to maintain and increase physical strength and prevent obesity complications.
Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc.
Exercise intensity: 60% ~ 70% HRMax is equivalent to 50% ~ 50%~60%VO2max or the heart rate is controlled at 120~ 130 beats/min.
Exercise time and frequency: 30~45 minutes each time, 3~4 times a week.
Prescription procedures and exercise methods:
① Prepare for activities for 5 minutes and do some slight activities of waist, leg and hip joint.
(2) Walking slowly and walking fast alternately for 20 minutes. If walking is slow-fast-slow, it takes 1200m to walk at a speed of 2 steps per second, and then10min; Go1300m.
③ Basic physical exercise15min: 20 sit-ups (with or without hands on the head); 20 push-ups; Lift the upper body on your stomach for 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times.
(4) Exercise for more than 45 minutes, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs.
Note: when the exercise is easy or too intense, you can adjust the content and frequency slightly; It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week; If you feel cold, hot or unwell, you should stop exercising and don't do it rashly.
Sports types: walking, jogging, cycling, swimming, skating, etc.
Auxiliary events: Tai Chi Palm (routine), table tennis, badminton, tennis, disco aerobics, etc.
Exercise intensity: the jogging speed starts from 100~ 1 10 m/min and gradually increases to 120~ 180 m/min. During exercise, the heart rate should be controlled at 40 years old, 140 beats/min; 50 minutes 130 times/minute; 60 years old, 120 times/minute is appropriate.
Exercise time and frequency: 30~40 minutes each time, 3~5 times a week.
Strength exercise: choose according to the position of fat accumulation of obese people. A, fat accumulation in the abdomen, mainly for sit-ups, legs straight buckle high and anti-leg-lifting exercise. , each action 20 times. B, fat accumulation in the shoulders, chest, back, you can do dumbbell exercises and aerobics.
Precautions: medical examination should be carried out before exercise to determine the state of cardiac function and whether there are cardiovascular system complications; Exercise therapy must be combined with diet control, mainly to control the intake of fat, sugar and food; Strength training is mainly exercise and large muscle groups of limbs, and the degree of exertion is gradually increasing; Patients with complications can exercise according to the exercise prescriptions of coronary heart disease, hypertension and diabetes respectively.