1. Introduction of Quick Skinny Skills
1, straighten your waist and abdomen.
What posture do you use to read this article now? Are you half lying on the sofa or reclining in the office chair? Between sitting and lying, people always like the most comfortable posture, but comfortable posture does not necessarily mean losing weight, especially for people with thicker waistlines. Maintaining a "comfortable" posture for a long time will not only accumulate more and more fat on the stomach, but also strain muscles and ligaments, and even affect cardiopulmonary function. Keeping the posture of holding your chest and abdomen for a long time is actually exercising your abdominal muscles, which is very useful for reducing your waistline over time. If you work long hours at your desk, you must get up and walk for half an hour; When walking, you should hold your head high, your eyes look straight ahead, your toes point straight ahead, your steps are natural, and your steps must be brisk; When standing, the chin is slightly retracted, the abdomen is slightly retracted, and the center of gravity is slightly forward.
2. Do more aerobic exercise
Exercise is divided into aerobic and anaerobic. Although anaerobic exercise can enhance people's muscles and explosive power, the fitness effect is limited to shaping body lines, which is generally not as good as aerobic exercise. Therefore, people who want to reduce their waistlines had better choose aerobic exercise. Common aerobic exercise can be divided into track and field, skipping rope, cycling, jogging, playing basketball, table tennis, swimming and walking according to calorie consumption. Among them, brisk walking, swimming, dancing and cycling are the most suitable exercises for the heart, which can effectively improve cardiopulmonary function, lower blood pressure, regulate blood lipids and control blood sugar, especially for middle-aged and elderly people. Every aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, we should keep the heart rate close to and not exceed the "bull's-eye rate". Generally speaking, "bull's-eye rate" is equal to 170 minus age. Once there are obvious phenomena such as palpitation, shortness of breath, fever and dizziness, it means excessive exercise.
2. Quick waist-thinning action
1, rapid waist slimming 1: "Chair exercise"
I like to sit in a chair with my hands on the armrests and lean back. Note that there is no chair, just imagine sitting in a chair. After that, I slowly squatted down and felt my ass really sitting in the chair. When doing this action, the waist should be hard, the position of the feet should not move, and the thighs should bear the weight of the body.
2, fast thin waist 2: "cycling"
Lie flat on the floor, put your hands behind your head, bend your left knee as close as possible to your chest, your right elbow close to your left knee, and lift your right shoulder sheet. Then repeat this action on the other side.
3, fast thin waist three: staggered leg movement
Lie flat on the floor, cross your legs, put your head in your hands, then try to slowly lift your crossed legs so that they are at right angles to the ground, and then slowly raise your head. Stop breathing once when you reach the highest point, and then repeat this action.
4, fast thin waist four: fitness ball exercise
Let yourself lie on the fitness ball, let your lower back touch the fitness ball, cross your hands on your chest, or hold your head. Lift your upper body from your waist to keep your body away from the fitness ball and keep your balance. Then lie down and repeat this action, just like doing sit-ups on a fitness ball, which is very effective for thin waist and abdomen.
5, fast thin waist five: arm flexion movement
Lie flat on the floor, hands straight to the top of your head, hands crossed and knees bent. Then forcibly lift the upper body and shoulder surface, try not to stretch your neck and keep your arms straight.