1, thin waist and abdomen exercises
Exercise 1: Tighten abdominal and leg muscles.
Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
Effect: It can tighten abdominal and leg muscles.
Exercise 2: Effectively reduce the loss of meat on both sides of the stomach.
Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.
Exercise 3: It can effectively strengthen the chest.
Keep lying on your back, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.
Exercise 4: Enhance abdominal strength
Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
Repeat 2-3 groups, each group 10 times.
Effect: Enhance abdominal strength and tighten thigh muscles.
Exercise 5: Stretch the muscles on both sides of the abdomen.
Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.
Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.
Exercise 6: Strong abdominal contraction
Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.
Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
Exercise 7: Effectively improve abdominal relaxation
Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.
Exercise 8: Effectively eliminate abdominal protrusion
Lie on your back, legs spread out, shoulder width apart. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
Effect: Effectively eliminate abdominal protrusion.
Exercise 9: Stretch the waist muscles.
Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.
Effect: Stretch the waist muscles to make the waist tighter and slimmer.
The following three groups need warm-up activities: relax the whole body, keep the lower body still, and twist the upper body slightly from side to side. Repeat left and right 16 times.
Exercise 10: Effectively exercise the muscles on both sides of the waist.
Lie on your back with your hands open at your sides and palms down. Keep your upper body still, bend your knees and lift vertically upward. Then swing your legs and knees together to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. After restoring supine posture, swing your knees to the right according to the same essentials. One group left and one group right, repeat 8 groups.
Effect: effectively exercise the muscles on both sides of the waist and quickly reduce the fat on the waist and abdomen.
Exercise 1 1: For abdominal exercise.
Lie on your back with your legs together. Put your hands on your sides naturally. Slowly straighten your legs up with the strength of your hands and abdomen until they are at right angles to the ground. People with bad waist can bend their knees. Repeat this action, group 8.
Results: These two sets of movements are designed for abdomen, and the organic combination of the three can effectively reduce abdomen and play a certain health care role for people with weak waist.
2, detoxification and weight loss matters
Detoxification and weight loss: above 6
1, cleaner
Keeping pores open can help the skin breathe smoothly and detoxify. Detoxification and maintenance of skin pay the most attention to cleaning, such as exfoliation or deep cleansing mask, which can take away dirt on the skin surface and keep pores open.
2, more clear intestines
Toxins accumulate in the body for a long time, which is easy to cause bad breath or constipation. Therefore, the author should eat more high-fiber foods, such as vegetables and fruits with stems and green leaves, and coarse grains such as beans, red brown rice and whole wheat bread to promote gastrointestinal peristalsis.
Step 3 drink plenty of water
Liver and kidney are detoxification organs of human body, and drinking more water can promote the metabolism of liver and kidney. After getting up in the morning, immediately drink a cup of warm water with lemon or honey to help detoxify the liver and kidney, and drink at least 2000ml of water every day.
4, more anti-oxygen
Try to choose skin care products containing antioxidant ingredients (such as vitamin C or grape seeds) or take more fruits and vegetables in daily maintenance, which can actively block the damage of free radicals, improve skin immunity and reduce the accumulation of toxins.
Step 5 sweat a lot
Bathing is to shrink pores with hot air and sweat a lot, which is definitely a good detoxification method. If the effect is more significant, adding bath salt to water can strengthen the removal of harmful substances and eliminate waste. In addition, regular exercise every week can also accelerate lymphatic circulation and help detoxify.
Step 6 breathe more
Deep breathing can transport nutrients into the body and discharge unnecessary waste. It is recommended to take a deep breath for at least 5 minutes every day, or take a deep breath before going to bed, which can also help you sleep.
Detoxification and weight loss: 2 less
1, less exposure
A large amount of exposure will produce free radicals in the body, reduce the resistance of the body and skin, and accumulate toxins.
2, the pressure is small
Excessive stress will produce free radicals, slow metabolism and indirectly accumulate toxins.