Abdominal weight loss exercise
10 step abdominal slimming exercise to build a small waistline
Because of overeating, fat accumulates at the waist, and I often sit at home watching TV and surfing the Internet during holidays. Lack of exercise makes losing weight at the waist an empty talk. Don't worry, learning abdominal intestinal weight-loss exercises and doing local waist aerobics can also improve the digestive function of the intestine and achieve the miraculous effect of reducing food intake. Thin waist is no longer a dream!
1, lie on your back, spread your hands, naturally put them at your sides, and straighten your legs. Bend your right leg and fall to your left until you touch the ground. Hold 10 second before changing the left leg.
2, prone, legs open shoulder width, hands on the ground, try to raise your head and upper body and hold for 10 seconds until you feel that the waist muscles are fully stretched.
3. Lie on your back, legs together, knees bent, body relaxed, hands on your waist. の? Massage abdominal muscles with words.
4. Sit in a chair, keep your upper body straight and your legs together. Put your hands on your waist, then take a deep breath and try to bulge your waist and abdomen.
5, keep the posture of action 4, exhale, and try to tighten the waist and abdomen.
6. Return to the posture of Action 4. Lift your legs as far as possible to the waist, pay attention to keeping your upper body straight and your knees together, and use the strength of your waist and abdomen to complete this action.
7. Lie prone, support the upper body weight with both hands, lift your legs, and tap your hips alternately with your toes. Keep your knees together. The higher the action frequency, the more obvious the slimming effect.
8. Sit cross-legged, cross your hands, palms outward, straighten your arms forward as far as possible, and inhale at the same time, tightening your waist and abdomen to the maximum for 10 second.
9. Lie on your back, with your hands raised horizontally and your legs raised at right angles to the ground. Pay attention to your legs together to form a straight line.
10, keep the posture of Action 9, tilt your legs to the left side of your body for 45 degrees, then stand still, hold 10 seconds, and then turn to the right side.
Ten minutes of aerobic exercise
First, after getting up in the morning and washing, the brain is clear. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, gently grasp the ground on your toes and look down at your eyes.
Second, the head activity: with the head as the nib, use the mind to mobilize the head to write two words? Longevity You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Fifth, draw a circle by hand. The palms are opposite to each other about 10 cm. Keep this distance, the palm height is equal to the belt, which is equivalent to what Chinese medicine says? Got a pulse? Height, keep the distance between palms unchanged, and then drive the arm to do circular motion with the upper arm. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.
Skinny leg aerobic exercise
Section 1: We should sit on the bed, kneeling on our legs, landing on our feet, and hugging our calves with our hands. With the strength of the palm, press from bottom to top with your fingertips. When the leg muscles feel sore and the skin is slightly red, you can change the other leg to practice the above exercise. This method of massage stovepipe can promote the blood circulation of the legs, and can also keep the legs away from the troubles of fat, and easily slim out the beautiful legs.
The second quarter: sitting on the bed, legs slightly apart, knees slightly bent, feet on the ground. Hold your ankles with your hands, gently massage your legs with your hands from bottom to top, and then practice the above actions with your other leg. This method of massaging stovepipe can relax the legs and accelerate the burning of leg fat.
Section 3: Stand with your legs slightly open, bend your body downward by waist strength, and beat your legs alternately with your hands up and down to relax your leg muscles, which can also make the fat accumulated in your legs collapse quickly. Often patting your legs like this can keep your legs away from fat and easily slim out a slim curve.
Fourth quarter: You need to sit on the bed with your legs together, your knees slightly bent and your feet on the ground. Gently press the leg acupoints with the joints of the index finger, and practice the above actions alternately with both legs. This simple method of massage stovepipe has the function of detoxification, which can not only make your leg blood circulation smooth, but also make your leg recover, so that you can easily have slender legs.
Section 5: Sit up straight on the bed, put your legs flat on the bed, make fists with both hands, aim your index finger joint at your ankle with arm strength, and press gently from both sides of your legs. When you press it, you can feel a slight pain in your leg. Practice the above exercises alternately with your legs until they are slightly red. This kind of exercise can accelerate the burning of leg fat and make it more sultry.
White collar aerobics
White-collar workers spend a lot of brain power. According to the theory of traditional Chinese medicine, what is brain power? What is a god as an official of a monarch? Anatomical blood communication between scalp and brain is closely related. Use a wooden comb or finger as a comb, from forehead to back of head? Comb your hair? Ten times left, middle and right. Let the comb gently touch the scalp, which can not only massage and protect the hair and scalp, but also slightly stimulate the cerebral cortex and promote the blood circulation inside and outside the skull, so as to improve the working efficiency of the brain.