The body coach recommended to us: -
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Do 30 turns (stand with your hands behind your head, quickly twist to the left and right sides respectively) Upper limbs, be careful not to use the knees as the axis, keep the axis of movement above the pelvis), and then do 30 sideways movements of the upper limbs (keep the same posture, but pay attention to the hip joints not moving, and do sideways movements of the upper limbs to the left and right sides respectively) . You will see gratifying changes in your lower abdomen overnight, and if you stick to it for a long time, you will have excellent results!
One month will allow you to permanently shrink your waist and abdomen-
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Turn around and train the internal and external oblique muscles:-
1 Stand on the left foot , lift your right foot, hold your hands with your hands and twist your body hard, touching your left elbow to your right knee. -
2 Alternate left and right 20 times. -
Simple abdominal exercise: -
Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift them up, put them back, do not touch the ground, and repeat 15 Second-rate. -
Exercise density: 3-4 times a day, 15 times each time. -
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Sit-ups to strengthen abdominal muscles:-
1 Bend your knees to 60 degrees and use pillows to support your feet. -
2 Put your right hand on your left knee, and at the same time lift your body until your shoulders are off the ground, do this 10 times, then change your hands and do another 10 times. -
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Breathing exercises for side abdominal muscles:-
1 Relax the whole body, inhale a large amount of air through the nose, and then slowly exhale through the mouth, exhaling about After 70%, hold your breath. -
2 Contract your lower abdomen and let the air rise to the top of your chest, then inflate your abdomen to lower the air to your abdomen. -
3. Raise the air to the chest, lower it to the abdomen, and then slowly exhale through the mouth. Repeat 5 times, and finally do two groups. -
Calf:-
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1. Squat up and down 100 times, not only to slim down the waist, legs, but also the belly -
2. Use bath salts with massage and rub, the effect is good. -
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Note: If bath salt is not available, fine salt can be used instead. Coarse salt can easily hurt the skin, so be careful when rubbing it. Haha-
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Thighs:-
1. Squat up and down 100 times every morning and evening. You can reduce a lot of areas, especially the calves. The premise is to maintain even breathing. -
2. Make a horse stance, and then shake your thighs. If you can hold on for 2 minutes, I will consider you stronger. You should be able to feel the effect, haha. -
3. Soak your feet every day and then massage and rub them from bottom to top. (It is recommended to use it with bath salts), which promotes blood circulation and can also be used for beauty. -
If you have oily skin, you can also remove the oil, which is great! ! -
4. Pat both sides of the thighs every morning, 100 times each. -
One week is not needed, you just need to do 3 and 2 now, I think you can see something. -
I have already lost weight very well. If you practice more, the effect will be very good. -
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Sitting leg-raising method: In a natural sitting position, place your legs flat at a 90-degree angle, lift your heels as much as possible for ten seconds, then put them down, and repeat Repeat until your calves feel tired. This action can tighten the buttocks and thighs and make the muscles elastic without making the buttocks, thighs, and calves thicker.
1. When going up the stairs, lift your heels and use your legs to bear the weight. This can eliminate the fat on your inner thighs and buttocks.
2. When sitting on a chair, cover your two calves together, count from one to eight, and then switch legs. Repeat this action without stopping breathing. This can exercise the calf lines.
3. When watching TV, sit on a chair without bending your knees. Lift one leg and put it down again. Repeat this action 8-10 times and then switch to the other leg. You can remove the straps on both sides of the thigh. Fat.
4. When walking, speed up the walk and try to take longer steps so that all the muscles in the legs can be exercised. Simply put, it means walking with energy. This way of walking should be developed into a habit in daily life.
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Recommended leg-slimming exercises: 1. Aerial tricycle is recommended for about 15 minutes/time
2. Leg raising is recommended for about 20 minutes/time
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3. Climb the stairs for about 20 minutes/time
4. Walk briskly + jog for more than 30 minutes/time. After exercising, it is recommended to start massaging (just pinch, pat, knock, anyway) Try your best to make the muscles that have just been hardened by exercise soft! They must be soft~) Especially the calves... If you stick to it, it will definitely be effective
Suggestions for slimming down the abdomen: 1. Abdominal poses Breathing Methods People who want to lose weight should try abdominal breathing. The method is very simple: when you inhale, your belly rises; when you exhale, your belly tightens
2. Easy rope skipping and coordinated up and down jumping movements can fully stretch the abdominal muscles. Hold on to it for 5 minutes a day to keep your lower abdomen Remove all fat without a trace
3. Stand for half an hour after a meal
4. There is a skill in this exercise of half sit-ups. When the upper body and the bed become Stop for a few seconds when the angle is about 45 degrees, support your upper body with your arms and lift it up as much as possible. There will be a tight feeling in your waist, which is actually burning abdominal fat. -
Choose exercises that will slim down your whole body. Jumping rope is a very good weight loss exercise. Weight loss means losing fat. Exercise is not effective in losing weight quickly, but it is very scientific. It will burn a lot of fat and will not rebound. If you dance, do it once in the morning and once in the evening, for half an hour each time. It takes half an hour of exercise to lose fat.
I am now a member of the weight loss army, but first I would like to remind you that exercise to lose weight requires a lot of exercise, and the muscles you build cannot be checked, so if you can't keep exercising and control your food intake, If you stop exercising and continue to eat, you will not only gain fat, but also fat + exercised muscles
Ah, also, you can eat more fruits, which have fewer calories, but not too much Eat fruits without reducing the amount of staple food, which will further promote the accumulation of carbohydrates (fat)