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Do 30 turns (put your hands behind your head, quickly twist the upper limbs to the left and right, be careful not to take the knee as the axis, and keep the movement axis above the pelvis), and then do 30 lateral movements of the upper limbs (keep the posture just now, but pay attention to the hip joint, and the upper limbs do lateral movements to the left and right respectively). It will make a gratifying change in your lower abdomen overnight, and long-term persistence will have excellent results!
A month will make you shrink your waist and abdomen permanently-
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Turn around and practice the internal and external oblique muscles:-
1 Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. -
2 alternating about 20 times. -
Simple abdominal exercises
This exercise is simple but effective. Lie on the ground and straighten your feet, then lift them back without touching the ground. Repeat 15 times. -
Exercise density: 3-4 times a day, each time 15 times. -
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Abdominal sit-ups:-
1 Bend your knees 60 degrees, and pad your pillow. -
Put your right hand on your left knee, and at the same time lift your body to the shoulder off the ground, do 10 times, and then change hands to do 10 times. -
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Breathing exercises lateral abdominal muscles:-
1 Relax, inhale a lot of air through your nose, then exhale slowly through your mouth, and hold your breath after spitting out about 70%. -
Contraction of the lower abdomen, qi rising above the chest, and then bulging of the abdomen to reduce qi in the abdomen. -
3 Lift the breath to the chest, lower it to the abdomen, and then exhale slowly through the mouth. Repeat 5 times and do two groups. -
Lower leg:-
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1。 Squat up and down 100 times, not only lost waist, legs, but also lost stomach-
2. With bath salt and massage, the effect is good. -
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Note: If there is no bath salt, fine salt can be used instead. Coarse salt hurts the skin easily, so be careful to wipe it. Hehe-
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Thigh:-
1. Standing up every morning and evening 100 times can reduce a lot of places, especially the calves. As long as you keep breathing evenly. -
2. Take a stance, then shake your thighs. If you can hold on for 2 minutes, I'll count you as strong. You should feel the effect, hehe. -
3. Soak your feet every day and massage them from bottom to top. (It is recommended to use it with bath salts), which can promote blood circulation and beautify the face. -
If you have oily skin, you can also remove oil, which is very good! ! -
4. Pat both sides of the thigh every morning, and stroke each side 100. -
Not required 1 week. All you have to do now is 3 and 2. I think you can see something. -
I have lost a lot of weight myself. Practice more, and the effect will be good. -
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Sit and lift your legs: Sit naturally with your legs flat at a 90-degree angle. Try to lift your heels for more than ten seconds, then put them down and repeat until your calves feel tired. This action can tighten the hips and thighs and make the muscles elastic without thickening the hips, thighs and calves.
1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.
2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line.
3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh.
4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.
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Stovepipe exercise suggestion: 1. Air tricycle suggestion15min/time.
2. It is recommended to vertically leg for about 20 minutes/time.
3. Climb the stairs for about 20 minutes/time.
4. Fast walking+jogging for more than 30 minutes/time. It is recommended to start massage after exercise (that is, pinch ~ pat, knock ~ anyway, just try your best to soften the muscles that have just hardened after exercise! Be sure to be soft ~) especially the calf ... it will work if you stick to it.
Thin abdomen suggestion: 1. Abdominal Breathing People who want to lose weight should try abdominal breathing. The method is simple: when inhaling, the abdomen bulges; When exhaling, the abdomen contracts.
2. Easy skipping and coordinated jumping up and down can fully stretch the abdominal muscles, and persist for 5 minutes every day, and the abdominal fat disappears without a trace.
3. Stand for half an hour after dinner.
4. Half sit-ups This exercise is skillful. When the upper body and the bed board form an angle of about 45 degrees, stop for a few seconds, try to support the upper body with your arms, and your waist feels tight, which is actually burning abdominal fat. -
Choose the exercise of slimming the whole body. Skipping rope is a very good exercise to lose weight. Losing weight means losing fat. The weight loss effect of exercise is not obvious, but it is very scientific, and it will burn a lot of fat and will not rebound. If you jump, jump once in the morning and once in the evening for half an hour at a time. Exercise for half an hour to reduce fat.
I am now a member of the army to lose weight, but let me remind you first that exercise to lose weight requires a lot of exercise, and the muscles you exercise can't be detected. Therefore, if you can't insist on combining exercise with appetite control, you will not only gain weight, but also gain weight and your exercise muscles.
Ah, also, you can eat more fruits with less calories, but you can't eat more fruits, and the amount of staple food will not decrease, which will further promote the accumulation of carbohydrates (fat)