The method of reducing stomach movement is complete, and the method of losing weight is also a hot topic for a long time. Reducing stomach mainly focuses on two aspects, which is easier said than done. Let's take a look at the encyclopedia of stomach-reducing exercise methods.
1, the method of reducing stomach exercise has always been a hot topic. As we all know, many people eat indiscriminately, and then they will gain weight. Many female friends love beauty and want to keep their beautiful figure, but many mothers don't know how to keep their figure, and many people will become particularly fat. So what are some good ways to keep our mother in good shape?
Exercise method:
1. Hold the dumbbell with both hands and do it repeatedly from bottom to top 15 to 20 times. This action is to exercise the muscle elasticity of the upper arm and forearm. Note: the movement speed should be appropriate, neither too fast nor too slow, natural and gentle, and avoid brute force.
2. Bend over the dumbbell arm, bend and stretch your legs together, bend over, hold the dumbbell with both hands, and bend and stretch your arms backwards. This action can not only reduce the fat on the back of the upper arm, but also tighten the arm lines. Flexion and extension of the arm in the opposite direction can reduce fat, and echo lengthening is to train the lines of the arm to achieve the effect of self-cultivation and shaping the waist.
3, sit-ups This is the most popular way to reduce fat in the waist and abdomen, which can be done immediately in bed before going to bed every day. Supine leg lifting is also supine, but this action adds legs. When lying in bed, try to lift your legs, but bend your knees, lead your thighs to your chest, and lean your pelvis back. This action is very beneficial to exercise the lower part of rectus abdominis.
4, dumbbell side pull through the help of dumbbells, increase the contraction force of the side abdomen. Skinny running is one of the best ways to exercise stovepipe. If you want to develop long legs, you have to run long distances. Long-distance running will promote the development of red muscle fibers in legs. The more developed red muscle fibers are, the more they can increase the oxygen-carrying capacity of human blood and accelerate the burning of fat in the body, thus achieving the effect of losing weight.
5. Swing your legs forward, backward and sideways. This is a set of free and soothing movements. The purpose is to lengthen muscles and correct leg lines during exercise. Dieting Many women start dieting when it comes to losing weight. If you lose weight through exercise, you should not only eat, but also eat more. Because you don't have enough energy and nutrition, you have no strength to participate in fitness activities at all. Of course, this is not for you to eat and drink. Eating more and eating less is the diet rule of exercise to lose weight.
6, breakfast must be eaten, this is the most important meal of the day, so eat well, so that a day's work and study will have plenty of energy. Foods rich in oil, sugar and salt are taboo in weight loss exercise, so we must choose some staple foods with low content. In addition, paying attention to your usual eating speed and whether you can divide a meal by three times and five times like completing a task is also one of the factors that lead to obesity. You should chew slowly, so that nutrients will be digested and absorbed slowly, and will not be converted into fat immediately, and the time can be controlled at about 20 minutes. Now, you should eat more light, fiber-rich vegetables and drink more water to speed up your metabolism, so that your weight won't rise so fast.
Method 2: Long-term lack of exercise and sitting for a long time every day will lead to more abdominal fat, so let's take a look at abdominal weight loss exercise today.
1, abdominal exercise
This group of abdominal weight-loss exercises is convenient, relaxed and fast, suitable for daily exercise or the next day. Method: Sit on the edge of the chair, hold the back of the chair with folded hands, and feel that the human body is about to slide off the chair. Relax, step on your waist and keep it as close to the surface of the chair as possible. Group 1: Cycling by turns. At this time, the leg muscles should be relaxed. One foot should be extended downward, the lower the better, but the other foot should be bent upward, the higher the better. Practice repeatedly, 20 times a day. The second group: the same posture, legs bent upward at the same time, and then extended downward at the same time, pay attention to the waist can not be upward, should try to tighten the abdomen and abdomen, and then try to tighten the abdomen as much as possible, and try to tighten the comfort.
The butterfly opened its mouth.
This abdominal weight-loss exercise is named because the leg posture is similar to the wings of a butterfly and keeps opening and closing during the exercise. This sitting posture requires the soles of the feet to touch each other, and then the heel is retracted to the root of the thigh. Put your hands on your knees and then provide some help to press your knees down. This posture can open the pelvis and enhance the flexibility of the hip joint. Reduce the pressure on legs, knees and ankles, and eliminate leg swelling.
3. Toes droop downward
Lie down first. The thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor. Then put down the left leg in two steps, starting from the hip, so that the toes hang down to the ground, and the toes can't really land. Then exhale, return the leg to the starting position in the same two steps, and then change the right leg to do the same action. Repeat this action alternately with both legs, and each leg repeats 12 times.
4. Try climbing in Spider-Man.
Spider-Man's climbing action can reduce blind spots in sports. Lie flat, legs and arms straight, hands under shoulders, feet relaxed. Belly in, bend your left leg on the left side of your body and keep your knees as close to your left elbow as possible. Hold the action, pause, then return your left foot to the starting position, change your right foot, and repeat the action. Repeat this step 20 times on each side (about 30 minutes) and exercise 5-6 times a week.
5. Swing your body
Lie down, put your hands aside, palms down, legs bent 90 degrees, feet lifted off the ground. Tighten the abdominal muscles, lower your legs as far as possible to the left, and keep your shoulders close to the ground. Keep this operation for a few minutes, then resume and repeat this operation on the right. Do this 20 times and then change direction.