1, the method of fast thin abdomen
1 sit-ups
Why can sit-ups have the effect of losing weight? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.
Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.
2 belly dance
Besides being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is very helpful for reducing stomach and repairing waist.
The basic action of belly dance: draw 8 characters on the crotch.
This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw 8 characters in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8" in place.
3 air pedal cycling
The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better.
Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
4 shake the hula hoop
Hula hoop can reduce belly, because in the process of turning hula hoop, we should make full use of the strength of waist and abdomen and shape waist line at the same time. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.
5 horizontal abdominal muscle movement
The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.
1, umbilical exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.
2. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.
3. Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
6 Knee-lifting exercise
This action needs the help of auxiliary tools, mainly to support the balance of the body, which can be a chair, sofa or wall. First sit down in front of the edge of the chair sofa, then bend your feet, knees and palms flat and touch the ground. Then lean back a little, lift your feet a few centimeters off the ground at the same time, then pull your knees to your chest to bend your body forward, then put your feet down and recover, and then repeat the action.
Step 7 lift the ball
This action needs the help of a tennis ball, and no tennis ball can prepare other balls. Lie on your back first, then hold the tennis ball with both hands and raise your hands to the ceiling. Then straighten your legs together, put your feet on the hook, then tighten the muscles of your hips and abdomen, and then raise your shoulders and head a few centimeters slightly to keep the ball in your hand facing the ceiling and not moving forward.
2. How to prevent belly?
1, put a bottle of water on the table.
You must drink water during the day. When you want to eat sweets, just drink a glass of water, and the desire to eat sweets will soon disappear. Drinking a glass of water before lunch can reduce appetite.
2. Maintain standard standing posture and sitting posture.
People's standing posture and sitting posture are very important for shaping a slim figure curve. The standard standing posture is to let your legs come together naturally, keep your upper body straight and your head up, and relax your shoulders accordingly, so that your arms are naturally vertical. Pay attention to tightening the abdominal muscles when walking. In addition, when sitting, it is best to sit only two-thirds of the chairs, keep the upper body straight and abdomen, and let the abdominal muscles tighten constantly to achieve the effect of reducing abdomen. Most importantly, never cross your legs or stretch your legs at will.
3. Eat out less.
If you have lunch at the company at noon, I tell you that the food in the restaurant outside is definitely more greasy than that cooked at home, that is, it contains more calories and fat. You can consider bringing your own meals from home, or pay attention to whether there are restaurants offering low-fat meals near your workplace.
4. Don't eat buffet.
Buffet often leads to eating a lot. If you eat too much fat, it will grow on your stomach first.
5. Eat less dinner
If you eat too much dinner, it will lead to indigestion in your stomach and lead to fat accumulation in your stomach. Over time, nature will grow extra fat and become an ugly little belly. So in addition to eating a light dinner every day, try to eat as little as possible. If you don't feel hungry, eat until you are 40% full, or you can have another cup of yogurt to help your intestines digest.
6. Stand for half an hour after supper
Sedentary after meals is the main cause of abdominal fat, especially for office girls. Don't sit in a chair after lunch, you can go out for half an hour, which can effectively reduce the accumulation of abdominal fat.
Step 7 stand up and twist your waist
In the free time at noon, office workers can get up and stand up, then hold out their chests and abdomen and twist their waists left and right. Remember to use waist strength instead of leg or back strength, twist 100 times a day, and you can get rid of a small belly in one month.
8. Stand tall and walk frequently.
Walking can also achieve slimming effect. Take a walk/kloc-0.5 to 20 minutes every day to let the fat on your stomach slowly disappear. Pay attention to abdomen when walking, and take a deep breath from time to time to help reduce abdomen.
9. Take fewer elevators and climb more stairs.
When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
10, massage and thin abdomen method
Use kneading to promote gastrointestinal peristalsis, promote blood circulation, let metabolic waste out of the body and improve constipation. The massage method is to mark a question mark on the abdomen with the navel as the center, 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.