6 strokes waistline speed reduce 5cm
6 strokes waistline speed reduce 5cm, the abdomen is the body fat is most likely to accumulate a place, but also in the daily amount of exercise less place, you are not still for their own barrel waist and troubled, the following with me to learn 6 strokes waistline speed reduce 5cm.
6 strokes waistline speed reduce 5cm11, to put the flab jump out
All forms of rhythmic strong dance is a good way to burn fat and calories - an hour can burn 400 calories - dancing at the same time is to make the waist thin fitness strong method. Salsa, standard, and belly dancing are especially effective.
2. Replace your chair with a weight-loss ball
Maybe you think it's a little silly to sit on a weight-loss ball instead of your usual chair to watch TV; however, it's great for toning up your belly when you have to use your muscles, especially your stomach muscles, to balance out your body sitting on the ball.
3. Do sit-ups
Yes, you know, it's old hat, but lying down and getting up, with your body constantly curled and stretched out, is really useful for relieving flab. If other methods don't provide immediate results, then consider doing sit-ups for 10-15 minutes a day. Remember to always place your hands by your ears, not behind your head, so you don't strain your neck or back.
4. Bent Over Deadlift
If you find it difficult to do sit-ups, do bent over exercises instead, which are just as effective and easier to do. Lie on your back on the floor and place your hands on either side of your body. Use only your abdominal muscles to lift your hips off the floor while keeping your arms and shoulders on the floor. Hold this position for a few seconds and then gently drop your body back to the floor. Repeat this for 15-20 minutes.
5. Do Yoga
It's not just celebrities like Madonna who can do it, yoga is for everyone at every level. The whole body bathed in yoga is how cozy, especially on the abdomen is how good, because do yoga at the same time is also in the abdomen to do breathing exercise. Moreover, yoga is very useful for training the body shape - and with a good body shape you will have a flat belly at the same time!
6. Check your posture
To keep your belly flat, you also need to keep your back strong. Because the muscle groups around your waist also support your spine, standing up straight keeps your back and abdominal muscles compact.
How to Slim Down
Good posture, straighten up and close the abdomen
In the daily walk between sitting and lying down, people are always like the most comfortable posture, but comfortable posture is not necessarily equal to the health, especially for the waistline is getting thicker and thicker people. The first thing you need to do is to get a good look at the body and the way it looks. Prolonged maintenance of "comfortable" posture will not only make the belly fat more and more, muscle and ligament strain, and even affect the cardiopulmonary function. And long time to keep the waist posture, in fact, also in the exercise of abdominal muscles, day after day to reduce the waist circumference is very useful.
Long-term head down work. People, work half an hour must get up and walk; walk with your head up, eyes flat, toes to the front, natural step, the pace must be brisk; standing chin slightly retracted, abdomen slightly tightened, the center of gravity slightly forward.
Good exercise More aerobic exercise
Exercise is divided into aerobic and anaerobic two. Although anaerobic exercise can enhance the human muscle and explosive force, but its fitness effect is limited to shaping the body line, overall inferior to aerobic exercise. Therefore, it is best to choose aerobic exercise for those who want to reduce their waistline.
Common aerobic exercise in accordance with the calorie consumption order can be listed as: track and field, jumping rope, cycling, jogging, playing basketball, playing table tennis, swimming, walking. Among them, brisk walking, swimming, dancing and cycling is the United States "daily health network" recommended by the four most suitable for the heart of the movement, can effectively improve the cardiopulmonary function, but also can reduce blood pressure, regulate blood fat, control blood sugar, especially for the middle-aged and elderly. Each aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, should let the heart rate control in close to but not more than the "target heart rate". Generally speaking, "target heart rate" is equal to 170 minus age. Once there is obvious panic and shortness of breath, heart fever, dizziness and other phenomena, it indicates that the exercise is too much.
Good food, a meat, a vegetarian, a bacterium
Reasonable diet is very important for everyone who wants to control the waistline, we can keep in mind that "one, two, three, four, five" and "red, yellow, green, black, white" two principles. The two main principles are "red, yellow, green, black, white". One: drink a bag of milk every day. Two: 250 grams to 350 grams of carbohydrates, equivalent to six to eight taels of staple food. Three: three portions of high protein. One is one or two lean meat or a large egg, or two tofu, or two fish and shrimp, or three chicken and duck, or half a two soybeans. Four: four words, namely "coarse and fine, not sweet and not salty, three, four, five meals, seven or eight minutes full." Five: 500 grams of vegetables and fruits. Also eat more foods with colors. "Red": tomatoes, red wine (small amount), red chili peppers. "Yellow": carrots, sweet potatoes, corn, pumpkin, etc. "Green": green tea. Drinking green tea often can prolong life, reduce tumors, and reduce arteriosclerosis. There are also green vegetables rich in various vitamins and minerals, and the darker the green the more nutrients. "Black": black food, such as black fungus, can reduce blood viscosity. "White": oatmeal, plus soy products and garlic. People can eat some health treasures to slim their waist.
Experts also recommended a set of weight loss recipes: each meal a meat, a vegetarian and a fungus (edible mushrooms). Breakfast eat "four-color nutritional porridge" 1 two, boiled egg 1 (yolk to half), 250 ml of milk; lunch rice 1 two, steamed fish 2 two, mixed cucumber, black fungus 5 two, 5 two raw tomatoes; dinner eat steak chicken 3 two, boiled cabbage (mushrooms, shrimp skin a little bit) 5 two, rice 1 two, mung bean oatmeal porridge 1 two. All day oil 15 grams, 3 grams of salt. So each meal seven minutes full, overweight, obese, or with high blood pressure, fatty liver, coronary heart disease can generally reduce weight about 1 kilogram per month.
Good Drinks White Water Light Tea Drink
Sweet drinks are the enemy of the waistline. British and American scientists joint study shows that drinking more than 355 milliliters of sweet fruit juice or carbonated drinks per day will give blood vessels "pressure". The American Heart Association said that the weekly intake of carbonated beverages should not exceed 3 cans (355 ml).
In fact, the best drink is water or tea; honey water, soy milk, lemonade and other beverages can also be appropriate to drink some. Professor Hong Zhaoguang recommended a "water drinking schedule" to help you easily reach the "drinking target". 6:30, get up and drink 250 milliliters of water, which can help the kidneys and liver detoxification. 8:30, to the office, drink a cup of water of at least 250 milliliters. 11:00, to the office, drink a cup of at least 250 milliliters of water, and then drink a cup of water. At 11:00, drink your third glass of water of the day to replenish lost water and help relax your stressful working mood. 12:50, half an hour after lunch, drink some water to strengthen the body's digestive function. 15:00, drink a glass of water to refresh your brain. 17:30, before leaving work, drink a glass of water, so that you won't overeat when eating dinner. 22:00, one to half an hour before going to bed, drink a glass of water, but don't drink too much, you can't drink a glass of water. A glass of water, but do not drink too much, so as not to affect the sleep.
Good Tools Scale, Waist Ruler
Scale: A scale at home is not only a good way to keep track of your own weight, but also a good way to monitor your family's weight control. The American Health magazine website published an article that points out that good weight control, the heart is very beneficial. It is recommended that you may wish to follow more than one month, less than a week's frequency weighing, once found that there is a tendency to gain weight, make timely adjustments. The body mass index BMI between 18-24 is the most healthy.
Waist ruler: general soft ruler on the line, the best placed in a conspicuous position in the home, to develop the habit of regular measurement of waist circumference. The correct way to measure waist circumference is to naturally stand straight, two feet and shoulder width, will be a soft ruler without elasticity on the measured person's upper edge of the hip bone and the lower edge of the twelfth rib line at the midpoint (usually the natural narrowest part of the waist), along the horizontal direction around the abdomen for 1 week, the measurement of the tape measure tightly on the skin, but can not be plunged into the skin, the end of the normal expiration of the waist circumference of the measurement of the length of the. It is best to ask family members to help with the measurement to avoid visual errors. A waist circumference of ≥85 cm for men and ≥80 cm for women is the threshold for excess waist circumference.
Pedometer: Inexpensive and simple to use, pedometers are a great help in weight control. The Journal of the American Medical Association published research results show that pedometer users exercise an average of 27% higher, and weight loss in general. At the same time, their blood pressure dropped to the normal range and the risk of sudden heart attack and stroke was significantly reduced. It's best to stick to 6,000 to 10,000 steps a day.
Good life Love to clean, take the stairs
Good habits, not only to make life well organized, but also by the way the waistline down. For example, if you love to clean and do more housework, you can stay in shape without realizing it. Mopping the floor can exercise the upper body body, wipe the table can say goodbye to the upper arm flab, drying clothes when twisting the waist can exercise the muscles on both sides of the waist, wipe the window when stretching the body, can effectively shape, but also targeted to do side bending waist movement.
If the floor is not very high, you may want to take the elevator to climb the stairs. A Swiss study pointed out that adhere to 12 weeks of stair climbing exercise, can reduce the risk of heart disease. It is recommended that the elderly can climb the stairs properly when they go upstairs, and take the elevator when they go downstairs, because the action of going downstairs has a big impact on the knee joints. Women who often wear high heels are best to always have a pair of flat shoes, which can improve their willingness to walk more.
Good friends and family Encouragement among peers
People who live together for a long time are also prone to the same health problems because of their similar eating habits and lifestyles. So, once you notice the beginnings of a thickening waistline, family and friends may want to monitor and encourage each other to get out and get moving.
Couples can choose some closely coordinated sports, such as walking, badminton and so on. Between parents and children can choose some can fully mobilize the child's enthusiasm for simple projects, such as games, roller skating, mountain climbing and so on. Partners can choose some can improve each other, with some competitive sports, such as climbing, hiking, a variety of ball. Supervision of each other can make the exercise interesting, but also can shorten the waistline without realizing it.