What can be thin stomach and waist
What can be thin stomach and waist, waist is indispensable to the perfect body curve, but many office workers beauty due to work, have to sit in front of the computer every day to watch the belly fat slowly increase, it is difficult to eliminate. The following share what can thin stomach and waist?
What can be thin stomach and waist 1 Exercises to thin stomach and waist 1, the home of the slimming exercise Exercise a 1.1, lying on the back, both hands open, both legs and together and toward the ceiling. The direction of the ceiling is straight. At this point, do not leave the ground at the waist, imagine the navel area to the ground down. 1.2 Open your legs wide and straighten them forward. 1.3 Gradually approach the heels on both sides. 1.4 Bend your knees as your heels and knees come closer together. 1.5. Move your knees closer to your chest, and repeat movements 1 to 5 eight times. Exercise 2 1.1, lie on your back, stand on your left knee, straighten your right leg toward the ceiling, and rest your hands on the back of your head. 1.2. Move your elbows in front of your face, push your elbows forward, and lift your upper body off the ground. Consciously tighten the rectus abdominis muscle between the chest and the pubic bone. 1.3 Exhale and lower your right leg a little. 1.4 Exhale and bring your right knee close to your forehead. At this point, press your left heel against the floor and press your rectus abdominis. 2, effective slimming exercise 2.1, Spider-Man style can exercise to all the muscles of the abdomen, but also take into account the calves, chest, back, arm and shoulder muscles, to the push-up position as the basis, straighten down the arms, so that the arm and shoulder Keep in the same straight line; the right leg to the leg before pulling, try to shorten the distance between the knee and elbow, must be to their own maximum, and then change the leg for the same method of lifting. Operation of this action to each side of 15 for a group, the movement must feel the blood flow, feel the secretion of sweat. 2.2, Superman style Mainly exercise to the back, abdominal muscles, face down prone, hands on the back of the head, legs straight; to waist support, upward force, lift the upper body and legs, as far as possible off the ground, hold 5 seconds to return to the prone position, repeat the action ten times, until you can't hold on to stop. 2.3, sit-ups 2.3.1, lying on the exercise mat or carpet, legs bent on the ground, arms crossed in front of the chest. 2.3.2 Raise your upper body towards the top of your thighs, utilizing the strength of your abdominal muscles. This exercise should be very short. Don't try to touch your thighs, as this can cause your lower back to over-exert itself and injure itself. Keep your abdominal muscles tense throughout the movement. 2.3.3 Then slowly return your body to the starting position, utilizing control of your lower back and abdomen. Perform 10-12 repetitions twice. 2.4 Oblique supine abdominal pull-ups 2.4.1 Lie on your left side on an exercise mat or carpet. Keep your knees bent and your feet slightly below your hips. Clasp your hands behind your head. 2.4.2 Raise your upper body slightly and tighten your lower back muscles. Then return to the starting position. Keep your center of gravity while doing this. Do 10-12 each time, do 2 times. Then switch to the other side. Small exercises for slimming waist 1, lying on your back and lifting your legs Lie on your back, tighten your hips, and spread your feet shoulder-width apart. Keep the tips of your legs close to the inside and cross your arms over the back of your head. Inhale, raise your legs up, 5 centimeters off the ground, and straighten your toes. Support your head with both hands and lift upwards, stretching your neck. Hold the movement for 10 seconds. Exhale, return to the original position and repeat 10 times. 2, classic tilt up The most effective tilt up action, especially rescue abdomen. Lie flat on your back with your hands behind your ears. Bend your knees and spread your feet shoulder width apart. Exhale and lift your body upward to the point where your eyes can look down at your knees, and inhale for a few seconds. Exhale and lie flat on your back. Repeat 8-10 times. 3, thin waist yoga Hands on the ground, the body straight and flat crawl on the ground. Arms to support the body, so that the upper body and the ground to maintain 50 degrees, head as far back as possible, keep this action for 10 seconds. 4, pendulum stacked clothes Positioned in the correct sitting position, the clothes on the thighs stacked, and then twisted the upper body, the stacked clothes on the left side, pay attention to the legs to remain immobile, and then change the side to do the same action, alternating between right and left for efficacy. These exercises can effectively stretch the arm muscles, improve the waist curve and constipation. 5, saw-style belly Sitting with the training mat, legs square in front of the body, the upper back to keep straight, the abdomen tightened, the lower body feet upward inward, while the arms to the sides to open up, and the shoulders form a straight line. Under the premise of keeping the upper body straight, turn the body parallel to the right side, pay attention to the lower body of the hips and legs do not follow the rotation, always keep in the original position. When the upper body is turned to its maximum size, slowly extend the body forward, try to extend the right hand and try to extend beyond from the outside of the left foot, when the body forward to the limit, hold for a moment and then return to the original. 6. Spider-Man Style Start with a push-up, straighten your arms down and keep your elbows and shoulders in the same line. Lift the right leg forward from the side, so that the knee toward the right elbow as close as possible, to reach the limit position after straightening, and then switch to the left leg, lift and straighten, and so on. Repeat the action 15 times on each side for a group. The fastest way to thin waist and thin stomach one Drink water in the morning on an empty stomach One of the reasons for constipation is insufficient water intake, and the water in the intestines of the food residue is constantly absorbed, which leads to slower peristalsis of the large intestine. Getting up in the morning and drinking a glass of water can help eliminate constipation. Because the stomach and intestines are at rest at night, drinking water on an empty stomach in the morning, the intestines will operate faster than usual, so that the water is immediately transported to the large intestine, increasing the water content of the feces, softening the feces, so that it is better discharged. Stand against the wall after dinner Half an hour after dinner, let the whole body back to the wall tightly, clamping the buttocks, so that the hips, back, legs, waist, head, neck, etc. try to cling to the wall, at first you can clip a piece of paper to the sheet of paper will not fall off prevail. After a few minutes it will be very, very tired, muscle soreness, but must adhere to, after 15 minutes can be liberated. This method can not only thin waist and stomach, even thighs, neck and face can become thin! Lateral twisting crotch Stand naturally, breathe naturally, the whole body relaxes, and then hands holding the crotch on both sides, so that the crotch from the left → right → left so that to do the left and right twisting, twisting once for a beat, *** do four eight beats. Tap the abdomen Stand naturally, breathe naturally, the whole body relaxes, and then hands alternately tap the lower abdomen (to the extent that the force to be comfortable), tap once for a beat, *** do four eight beats. The fastest way to slim down your waist and stomach Leg Stretching 1, Inhale: Lay your body flat on the ground and make your body muscles relax. At this point, pull your right foot toward your chest and hold this position. 2. Exhale: Take the same position as in step 1. While exerting your upper and lower abdominal muscles, pull your straight right foot toward your chest, wrap your arms around your knees, and prop your upper body up as far as you can. Repeat steps 1 to 2, switching sides to complete the required number of reps. feet together side to side turn the pelvis movement 1, inhalation: straighten the back of the hands upward, keep the same level with the shoulders, do the legs up and down the stacked movement, as close to the ground as possible, in order to stimulate lumbar movement. 2, exhale: arms raised to the top of the head at the same time, legs bent knees and stand up. At this point, straighten your back, and focus your strength on your torso and knees. Tiptoeing on your heels can help keep the inner thighs strong and help keep your muscles tight. Stretching the side waist 1, inhale: the upper body to the opposite direction of the lower body and downward pressure, the right hand on the ground, the left hand straight forward, so that the side waist and trunk muscles are stretched. 2. Exhale: Tilt your upper body in the direction of your left leg, and stretch your side waist and torso muscles as much as possible. At this point, straighten your arms and shoulders in a straight line. Note: Keep your lower body stationary. Lateral rotation of the hips Stand naturally, keep breathing smoothly, and then the whole body is relaxed, both hands on the hips, so that the hips from the left → front → right → back → left so that the lateral circular rotation, did not rotate a circle for a beat, each time **** to do eight beats, and then the reverse in doing eight beats. Belly rub Stand naturally, breathe naturally, the whole body relaxes, and then both hands holding the lower abdomen on both sides of the pubic bone rubbing, rubbing once for a beat, *** do four eight beats. Rubbing the navel abdomen Natural standing, sitting or lying on your back, breathing naturally, the whole body relaxes, the palms of the palms of the hands inwardly stacked placed on the navel abdomen, and then rubbed the navel abdomen according to the clockwise direction, rubbing a circle for a beat, *** rubbing two eight beats; and then rubbed two counterclockwise direction eight beats. The fastest way to slim down your waist and stomach Abdominal Breathing Naturally standing, sitting or lying on your back can be, breathing naturally, the whole body relaxes, a little bit of intentionally think of the umbilical cord abdomen, and then carry out abdominal breathing: the gas when the abdomen is a little bit inward, and then the abdomen, and the abdomen, and the abdomen, and the abdomen, and the abdomen, and then the abdomen, and the abdomen. At the same time, the front and back of the pubic area is also slightly inward contraction; gas when the abdomen is slightly outward drum, at the same time, the front and back of the pubic area is also slightly outward spit. So a breath for a beat, *** do four eight beats. Circular movement Get up and do something more drastic. For example, bend your legs and let your knees move in a circular motion. Then, do the same with your hips in a circular motion, 3 times clockwise and 3 times counterclockwise. Walking on a contracted stomach Walking and standing with a contracted stomach, combined with abdominal breathing, can tighten the abdominal muscles. People who have practiced yoga or vocal "abdominal breathing" should not be unfamiliar: inhalation, belly swelling; exhalation, belly tightening. This helps to stimulate gastrointestinal peristalsis, promote the body's waste discharge, but also to enhance lung capacity. Standing twist This can be practiced at noon or at night. If you are watching TV, you may want to watch the commercials again in the spare time, get up and stand, chest and abdomen, and then twist around (similar to the belly dance twisting action, with the help of lumbar force, rather than legs or back strength) 100, every day to adhere to, to ensure that you can help you get rid of the small belly. Slim waist movement one: solid ball up throw Sitting on a bench that can be adjusted to an angle, adjust the bench to a 45-degree angle with the ground. Lie down with your head in the floor's' direction and your feet hooked to the bench's support bar. Hold a solid ball in both hands above your chest. As your upper body rises, throw the ball straight upward. Catch the ball and return to the beginning motion, repeating 12 to 15 times. Comments: this method of exercise to lose weight is simple, but very effective and can achieve essential changes. Get the whole body in motion and burn excess fat. The solid ball has a certain weight, so when you start the movement, move your muscles, and when you feel tired, you should know how to stop. Slim waist exercise 2: Tighten the abdomen Sit on the edge of a bench or chair. Place both hands on either side of your hips, gripping the edge of the bench with your knees bent, and slowly lift your legs toward your chest while leaning your upper body forward so that your chest is close to your legs. Straighten your legs out while leaning your body back with your heels about 12 centimeters off the floor. Repeat 12 times. Comment: Note that the part of the force is the place where the fat is consumed, the action is in place, the action of slimming the waist is also half the effort. Slim waist exercise 3: lateral bending Hold a pair of lightweight dumbbells in both hands, elbows slightly bent, and raise them above your head. Keep your back straight and slowly bend your body as far to the right as possible. Hold for a moment, return to the start, and then bend your body as far to the left as possible. Repeat 6 to 10 times on each side. Comments: Dumbbells are lightweight, do not increase the size for the purpose of weight loss, it is potentially dangerous, and you may hurt yourself if you are not careful. Slim waist exercise 4: back stretching exercise Lie face down on the back stretching equipment, back straight, hands straight down, legs hooked to the leg anchor. A straight line should form from your hips to your hands. Lower your body until it is perpendicular to the floor. Raise your upper body up until your body is parallel to the floor. At this point, bend your back slightly backward and reach forward with both hands. Hold for a while, then repeat 12 to 15 times. Comments: OL usually less exercise, the waist plate is more rigid, it is recommended to measure the strength. Slim waist exercise 5: squat Stand with your feet shoulder-width apart, and raise a barbell on your shoulders with both hands. As you inhale your body descends, keeping your back straight and your knees and hips bent until your thighs are almost parallel to the floor. Don't let your knees go over your toes. Hold for a moment, then return to the beginning movement as you exhale. Repeat 10 to 12 times, resting for 30 seconds each time. Comments: Although the requirements of the action are simple, it is a little difficult to do it right. The frequency of breathing gas should be careful, after the completion of the waist will reduce the sense of weight. Slim waist exercise 6: pull down Stand, face a pull down. Grab a horizontal bar that's more than shoulder-width apart in both hands. Sit on a bench and pull the bar above your head. Pull the bar down until it touches your collarbone. Hold for a moment, return to the beginning and repeat 20 times. Rest for 30 seconds every two repetitions. Comments: Many women will go to the gym with the help of machinery to help slim down, but often that is less of a change to the body shape, so these simple actions are not necessarily only suitable for OL, we have time at any time can be such a weight loss exercise. Slim waist exercise 7: shoulder jerk Sit on the bench with the exercise, hands apart and shoulder width, raise the barbell to the same height as the shoulders. Raise the barbell overhead until your arms are almost straight. Hold for a moment and return to the beginning movement. Repeat 20 times, resting for 30 seconds every two times. Comment: If it is sometimes inconvenient to carry dumbbells, I suggest that a 500 ml bottle filled with tap water can also be used as an alternative exercise tool. Slimming waist exercise eight: curved legs Lie down on the curved leg machine, the heel of the foot on the block. With your stomach and pelvis against the board, slowly lift your legs up until your feet almost touch your hips, and slowly return to the beginning of the movement. Repeat 24 times, resting for 30 seconds every two times. Point: each time you do the rest depends on the individual situation, not necessarily a minute, but the number of repetitions as much as possible to achieve the required number of above, so that the desired results will be achieved. Slim waist exercise nine: lower push Standing, two hands about 15 centimeters apart, grab a horizontal bar connected to the tensioner. Lean your elbows on either side of your waist and pull the crossbar down until your elbows form a 90-degree angle. Pull the bar down until both arms are straight and the bar is close to your thighs. Return to the starting movement. Repeat 20 to 24 times, resting 30 seconds every two reps. Slim Waist Exercise 10: Lift a Barbell with Bent Arms Standing, with your legs and arms shoulder-width apart, hold a barbell straight in front of you with your palms facing out. Raise the barbell to shoulder height. Hold for a moment and return to the beginning of the movement, repeat 20 times, rest 30 seconds every two times.