The way for girls to lose weight is 1, and abdomen is closed.
Stand up straight with your knees together and your elbows support your upper body. As if to press the inner edge of the stomach to the ground and retract the abdomen. Repeat 5 times, and hold for 30 seconds for the fifth time. Press the depression on the edge of abdominal muscles with the palm of your hand, gently press the side abdomen upwards, and massage for 30 seconds while drawing small circles.
Step 2 lift your abdomen upward
First, support your arms on the ground, and then try to support your upper body with elbow strength. Then slowly lift the abdomen and let the abdomen rise from the ground. Keep this state for 30 seconds. Then repeat it about five times.
3.v-shaped balance
Take a sports sitting posture, lift your thighs upward, put your hands on the inside of your knees to keep balance, keep your abdomen balanced, and tuck in your abdomen. Repeat 5 times, and hold 10 second for the fifth time.
Step 4 turn on the heart socket
First put your palm on the heart socket, and then circle under the left rib from the fingertips. While exhaling slowly, draw a circle with your palm and keep turning it gently for about 30 seconds.
Step 5 Knead with your fingertips
Press with the index finger, middle finger and ring finger from the rib edge under the right breast. Don't touch the ribs, draw a small circle with your fingertips and massage for 30 seconds.
Press from the rib edge down from the left chest with the index finger, middle finger and ring finger, and massage with the fingertips for 30 seconds.
Press the center of your arm with your thumb, search for the position where you feel a little pain, and gently press the friction with your palm.
6, plate support method
Plate support is a very popular exercise method at present. First you lie on your stomach, then bend your elbows and support them on the ground, keeping your shoulders and elbows flat and your joints perpendicular to the ground at 0. When the toes touch the ground, the body will leave the ground, the body will be straight, and the head, shoulders, hips and ankles will remain in the same plane.
Abdominal muscles tighten, pelvic floor muscles tighten, spine lengthen, eyes look to the ground, and keep breathing evenly.
Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.
Be sure to keep elbows and shoulders at right angles to your body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders.
Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs. The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart.
Hands can be closed, and you can raise your hips appropriately if you hold on for more than 75 seconds.
7, low back weight loss method
Stand up straight, spread your legs and concentrate on your anus. Put your hands above your head, and the distance between your palms is about the width of your head.
Slowly turn your waist to the left, and your upper body and arms will also rotate, and your back will be as straight as possible.
Turn around slowly and put your hands down slowly when you face forward. Have a rest, and then do the same for the other side.
8, waist and abdomen weight loss method
Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action 5? 10 second.
Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
9. Cross your arms
Sit on a stool, stand upright, raise your head, raise your arms above your head, hold your left wrist with your right hand, and cross your legs at your ankles.
Then bend the waist to the right, with the help of the right hand, pull down the left arm, extend from the left thigh through the abdomen to the upper right, and repeat left and right for ten seconds each.
10, abdominal breathing
After washing, bend over on the ground, put three magazines on your abdomen, then put your hands on them and inhale slowly, feeling the air enter your body and make your abdomen swell.
Pay attention to the waist not to leave the ground, then exhale slowly, the magazine in the abdomen sinks, and the abdomen sinks. Repeat this method several times and practice abdominal breathing.