Reduce stomach faster exercise method
Reduce stomach faster exercise method, thin stomach is the United States from young to old will always adhere to the cause, not only for the overall body of the beautiful, more important is to give their own health to stay a safeguard, the following share to reduce the stomach faster exercise method
Reduce stomach faster exercise method 1Hanging lifting exercise
Use the park in the bar or double bar, then knees slightly bent lifting, and then repeated.
The use of the park bar or double bar, hands pulling the bar, and then slightly bent knees lifted, and then repeated. Do not shake your legs or straighten them during the exercise. This is a great exercise to strengthen your abs.
Side abdominal training
One hand behind the ear, one hand close to the ground, respectively, to the left and right direction to do crunches, repeated several times. When doing this exercise, your back must be close to the ground, and your hips can only be slightly lifted from the ground, not too far away from the ground, otherwise it will easily lead to back injuries.
Lateral knee lift
Use a long sofa chair without handles, lateral legs naturally hanging down to the ground, hands crossed in front of the chest, knee lift. Similarly, the hips must be close to the chair, even if the side of the legs need to be lifted as far as possible to keep parallel with the chair, do not lift too high. Repeat several times and do the other side.
Sit-ups
Lie flat on your back, cross your arms in front of your chest, and arch your legs slightly, as in a normal sit-up, get up and lie down, repeat several times. As for the number of times it depends on the individual's physical ability to decide. Physical strength is poor or long time no exercise, can use other help, such as with the help of closet drawers hook feet, or ask someone to help press the back of the feet, in order to get up. In addition, the hands forward flat, or lightly behind the head, can help athletes easily get up, although the effect is not as good as the arms crossed in front of the chest, but it is very suitable for the beer belly of the beginning of the athletes to practice.
The most effective way to reduce the stomach movement
Home to reduce the stomach movement
Action one:
Hands crossed waist stand, a leg does not move, the other leg to the back of around it! point to the ground, and then forward around the point to the ground. Alternate between left and right, do 15 times on each side.
Action 2:
Lying on the mat, legs and upper body to maintain a 90-degree posture, the first will be the left leg crossed in the right leg, and then change the right leg crossed in the left leg, do 15 times.
Action 3:
legs apart two shoulder width, tiptoe, arms straight up, hands crossed, do half squat. Pay attention to the whole process can not fall foot palm. Do 15 times.
Action 4:
Lie down on your side, brace your hands on the ground as shown in the picture, and wrap one leg around the front of the other leg, with the palm of your foot on the ground, and the other leg bobbing up and down flat. Alternate between left and right, 15 reps each side.
Reduce stomach fast fat burning method
Action 1:
Lying flat on a yoga mat, hands on the head, legs lifted up in order to do the roll at the same time.
Movement 2:
Push your hands up, knees on the ball, and hold your head in your hands to do curls.
Movement 3:
Lie down with your arms naturally at your sides, knees on the ball, and bend your legs up until you touch your chest.
Hurry up to practice, seize the thin, and then with the summer to have a close date, but I hope that the beautiful handsome pots and pans in the movement to lose weight at the same time can have a good health body.
1, special effects sit-ups
Sit-ups are the most effective way to help women eliminate small belly. It is a weightless aerobic exercise, which can not only lose excess flab and fat, tighten the skin of the waist and abdomen, but also beneficial to ovarian ovulation and uterine health. Moreover, sit-ups mainly practice the core strength area, which can exercise the rectus muscles, but also the external abdominal obliques and the erector spinae muscles of the lumbar back, which can effectively reduce the waist circumference and lower the body mass. Specialty crunches are a killer of small belly fat. But the intensity is also greater, and not all girls can do it.
Lie on your back at the end of a bed with your hips poking out below the bed. Bend your knees and place your thighs above your abdomen. Place your palms under your hips. Then push your abdominals into your legs and straighten them out to a slow count of 10. The toes must be up and the body in a straight line. When finished, pause at the top and then bend the knees on a count of 5 to return the thighs to the starting position. Throughout the exercise the back, shoulders and arms must remain relaxed, using mainly the power of the abdomen.
2, jogging
Simple and easy to run is known as the king of aerobic metabolism, and running in the jogging is known as fitness running. Jogging action is simple, the amount of exercise is also very easy to adjust, the effect of slimming is even more significant. In jogging, waist, back and limbs are in constant motion, in addition to effective fitness, but also can burn fat, thus reducing the storage of body fat, to achieve the effect of slimming.
Because it is not a race, so the pursuit of speed does not have much significance, the real effective aerobic exercise should be more in pursuit of lasting. Running is about breathing and pace of coordination, more moderate is "two steps a suction, two steps a call". During running, the whole body should be relaxed, and should not feel tired, not to mention the cardiorespiratory system should not feel the pressure. Especially at the beginning of the run, be sure to slow down the speed, or even walk quickly can be, the purpose is to let the cardiovascular system and joint muscles gradually adapt.
3, belly dance
Belly dance is not only a dance art form, in recent years has also been promoted as a fitness exercise. Belly dance can increase the strength of abdominal muscles and body flexibility, but also consume a lot of fat, insist on practicing 60 minutes of belly dance, able to consume 330 calories, is to reduce the stomach one of the most effective sports.
Hands up or on the side of the waist, keep the rest of the body does not move, the use of waist and abdominal muscle power to drive the hips in the air to draw the word "8". You can do this at home while watching TV, the speed is not too fast, but remember, must draw a complete "8" word.
4, abdominal walking
Abdominal walking is usually called abdominal breathing walking. Exhale as much as possible to contract the abdomen. This can stimulate gastrointestinal peristalsis, promote the body to eliminate waste. Abdominal breathing can be done during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, so beginners will not be too accustomed to it, but in order to get rid of the annoying belly, you must make this into a habit ah. If you stick to it for a few weeks, you'll find that your belly is really flat, and you'll be able to walk with a beautiful posture.
5, fitness ball
Fitness ball is very easy to carry, after deflating can be carried around. In addition to this, the fitness ball is a good 'method for MM who want to lose belly fat. Long-term use of fitness ball to lose weight, you can achieve a good tummy reduction effect.
Exercise Methods to Reduce Belly Fat Faster 3 Exercise Methods to Reduce Belly Fat 1: Small Exercises to Reduce Belly Fat 1. Lie on the bed, stay out of the bed from the hips down, and bend your knees so your thighs are over the belly. 2. Straighten your hands on either side of your body, palms facing down, and place them under your hips. 3. With your abdominal muscles pushed up, on a slow count of 5, straighten your legs out in front of you so that your body is in a straight line. Then return to the original position with the same speed and posture. tips: This small exercise can eliminate abdominal fat, tighten the abdominal muscles, especially on the lower abdomen is particularly effective. Back, shoulders, arms should be relaxed, must obviously feel the stomach in the force to be effective, in doing the leg stretching, the toes must be facing up, the leg straight, pay attention to the body to keep parallel. Try to follow the above practice, to ensure that your stomach on this flat up. The exercise method of thinning the stomach 2: massage thin stomach Gastrointestinal dysfunction will lead to the human body water can not be metabolized in the body, resulting in the accumulation of excess water in the body, the normal decomposition of the role can not be played, in order to strengthen the function of the gastrointestinal tract, you can be the middle courtyard that is on the upper abdomen, the front of the center line on the water and water to the pressure of the two acupuncture points. and massage, the middle courtyard can solve the fatigue stomach disorders often found in modern people, and can improve the decomposition of fat, and moisture points can promote the body's metabolism, with the effect of eliminating excess water throughout the body. At the same time, you can rub on the Shimen, the lower abdomen, followed by overlapping the four fingers of the big hand except the thumb, which stimulates the Daxue and Tianshu, which is very effective in resolving constipation. Make the stomach accumulation of fat slowly fade away, restore the noodle body. You can also massage the stomach, alternating left and right from the two ribs to the navel push pressure, and then vibration hands, massage to promote the metabolism of subcutaneous fat is very effective. Such a set of massage method is completed, lying on your back. Both knees gently bent 3 times in a row. Slim stomach exercise method 3: abdominal breathing method thin stomach The so-called abdominal breathing, as the name suggests, is the stomach hard to inhale rather than chest, that is, when inhaling the stomach will bulge, exhaling the stomach contraction becomes smaller, I heard that this can be inhaled more air, for aerobic exercise there will be a lot of Positive points. However, it is difficult to switch from chest breathing to abdominal breathing at first, especially when you are running or biking and swimming. Benefits of Abdominal Breathing 1. Burns subcutaneous and visceral fat 2. Improves sciatica and lowers blood pressure 3. Suppresses appetite, enhances the breasts and waist, and improves edema 4. Increases elasticity of the waistband muscles, and improves sagging and laxity 5. Accelerates the metabolism of toxins in the body. p> 5. Accelerate the rate of metabolism of toxins in the body, up to the usual fifteen times more The Chinese medicine point of view, abdominal breathing can massage the liver, moisturize the internal organs to promote gastrointestinal peristalsis, accelerate the metabolism; to the Western point of view to explore, abdominal breathing can make the brain to produce alpha brain waves, enhance the secretion of hormone endorphin in the brain, which can help thinking and creativity. It can even produce a prostaglandin substance, slowing down oxidative free radical damage, and achieving antioxidant maintenance effects! In addition to the above advantages, it is also found that abdominal breathing can increase body temperature and enhance metabolic rate (weight loss)! Abdominal Breathing Techniques 1. First, practice static exercises, consciously use the abdomen small force to breathe in through the nose until the abdomen bulges. Put your hand on your stomach to feel it. You can let the air stop in the stomach for a while, and then slowly slowly ... out. ① lying on the ground, feet bent at 45 degrees, hands flat on the abdomen, inhale through the nose for 3 seconds. ② Exhale through the mouth for 6 seconds, one hand gently press the abdomen, the other hand rests under the waist and back, feel the back of the slight pressure down. ③ Lastly, exhale through the nose for 1 second, press the muscles on both sides of the abdomen inward with both hands, fix the position of the intestines, and focus on the movement, the whole set of 10 seconds of movement repeated 5 times. 2. After practicing a few times to be more familiar with the exercise, start to consciously and deliberately practice, the air stays in the stomach time can be adjusted according to the intensity of the exercise. 3. At the beginning of the exercise, you may feel a little dizzy or forgetful because you can't get the hang of it, but don't be afraid to remind yourself to keep practicing! One day it will become natural to use abdominal breathing anytime and anywhere.