One, sit-ups
1, lying down, legs bent up, hands crossed behind the head, like doing sit-ups in the ready position.
2. Take your belly as the center point, lift your upper body, and at the same time, shrink your feet forward until your elbows touch your feet. (This posture is like shrinking into a ball, this time the intention to focus on the abdomen in)
3, back to the original position, repeat the above steps, do thirty.
Don't underestimate this method, not to do ten will feel pain in the abdomen, to do thirty will sweat.
Second, cycling
1, lying down, legs bent and raised 45 degrees.
2, alternating legs forward, retracted. (This position is like riding a bicycle when the foot movement)
3, foot forward, from the ground to maintain about 30-60 degrees. Hold for 5 minutes.
This method can exercise the thighs and waist, belly, that is to say, these three places can lose more fat.
Three, other ways to exercise
Stand in an upright position, hands on both sides of the body. Bend your knees and touch your toes with both hands (remember not to push too hard). The trick is to bend your knees without flexing your back muscles. Gently return to the original position. This takes about 3 seconds. When you first start, aim for 3 reps in 10 seconds, then speed up as you get used to it.
The above methods you can choose one to do, many people believe that the second method is the most comprehensive, while the first method is the most effective, the third method of the highest technical content, you try it!
Exercise at the same time it should also pay attention to diet:
1, get up and drink a cup of honey water first, breakfast can not be ignored. Can only eat a banana, because it contains 8 calories can fill the stomach, but eating bananas on an empty stomach is not very good, so it is recommended to drink a glass of milk plus an egg. Chinese food 1 bowl of rice + vegetables + a little meat, beef is better. But to 6-8 minutes full is appropriate. Dinner eat diet meal, drink a carton of skimmed milk or an egg or an apple instead of dinner.
2, the above three meals, dinner, forbidden to eat sweets, to pre-control the amount of food for each meal, so as not to eat more. To eat more fiber food, it is not easy to hunger, easy to maintain three meals regularly, quantitative. Also, do not eat fried, greasy, too sweet, too salty food, because these are the natural enemy of weight loss Oh! Do not overeat, half an hour after the meal can not sit.
3, be sure to drink a lot of water, at least 6 large glasses a day. Boiling water can help you reduce hunger, flush out excess fat in your body and keep your metabolism flowing. If you have been dieting for a long time, you should pay attention to your health, to make sure that the food you eat are well balanced, and that your vitamin intake is adequate, so don't get sick.
Finally, I wish you success in losing weight!
Slim Hips:
■ Hip Slimming Method:
Hip fat has been the plague of many friends, which is related to the diet and sitting posture,
The following provides some ways for you to do the reference:
Diet
※ Fat elimination tea
To remove the fat of the lower half of the body, you can be recommended to drink fat elimination tea, you can buy the mountain dregs, chrysanthemums with the addition of the tea, you can buy the fat elimination tea, you can drink the fat elimination tea. You can buy the dregs of the mountain, chrysanthemums and water into soup, and then ice in the refrigerator to drink, this party has the effect of lowering the fat, but remember to drink after eating, and do not drink more than 250C.C at a time, a day as long as the lunch and dinner after drinking can be, if there is an uncomfortable stomach and other phenomena, it is necessary to stop eating.
Sitting posture
※ Correct sitting posture:
When sitting down, the waist should be straight, behind the back of the best to put a lumbar cushion, the center of gravity to lift up, so as not to make the weight of all the pressure in the buttocks and abdomen,
so that the hips increasingly fat.
■ ■ five thin hip magic treasure
● Climbing stairs:
Climbing stairs, simple and save money, but, because each office building almost all have elevators, we take the elevator used to, how may also want to climb the stairs! In fact, there are many benefits of climbing stairs, you can burn calories, in addition, if you take the stairs, each time you step on two steps, can drive your thighs and buttocks muscle groups, tighten your buttocks.
●Push the wall:
Legs together, hands propped up on the wall, legs straight, hips first outward stretching 10 seconds, followed by 10 seconds towards the wall close to repeat, not only can make sculpture hip curve, but also have the effect of abdominal tightening, the belly will be slowly become flat.
●Standing squat:
The best thing is to have an elastic rope or a jump rope to assist, if not, you can do it empty-handed. First of all, feet open and shoulder-width step on the elastic rope, hands and then hold the rope on the shoulders, hips down squatting, so that the thighs and calves between about 90 degrees, static action to maintain 8 seconds, and then stand straight. As for how many times you should do this, please adjust according to your personal situation.
●Forward and backward squats:
Also use an elastic rope or a skipping rope. With your feet on the rope, step forward and backward, then squat down so that your thighs and calves are at 90 degrees.
●Golden Chicken Independence:
Find a chair, hold on to the back of the chair, one foot standing straight, the other foot in the air backward stretch, about 2 seconds, and then put down, the action can be repeated 10 to 15 times, and then change the foot to do it again.
■ ■ Hip body exercise
On weekdays, you can use the 15 minutes before bedtime to do hip body exercise, not only to strengthen the body's circulation, to eliminate the hoarding of fat, but also to achieve the effect of sculpture.
(Hip manipulation a)
1. body kneeling position, hands open and shoulder width placed on the ground
2. left knee as far as possible to move to the direction of the chest to stop for 5 seconds, and then slowly up (size of the leg was 90 degrees), stop for 5 seconds and then put down
3. Repeat 30 times, and then change the side of the
(Hip manipulation b)
(Hip manipulation two)
1. Lie on your back, feet bent at the knees, hands naturally on the ground and shoulder width
2. Abdominal contraction, buttock clenching upward inhalation, pause for 5 seconds and then put it down and exhale
3. Repeat for 30 times
(Lift the buttocks drill III)
1. Hands overlap, straight ahead and shoulder level (or hold the wall, chair back can be)
2. Right foot stands straight, the left foot slightly to the Move back, with the toes on the ground, quickly lift the left foot back into the air, stop for 5 seconds and then put it down
3. Repeat 30 times and then change the foot
(buttock lifting exercise IV)
1. Lie on your back with your arms and legs straight
2. Lift your feet together slowly and slowly lift them up to a right angle with the ground and put them down slowly
3. Stop 30 centimeters from the ground and rest for 1 minute. 1 minute
PS: Don't leave the ground with your back, don't bend your knees, and don't exert force on your shoulders and arms.