15 minutes a day simple waist movement
15 minutes a day simple waist movement, now more and more people pay attention to their own appearance, have the perfect water snake waist is the dream of every woman, the waist meat is not very good to reduce, want to get rid of the waist meat, we must insist on doing some of the waist thinning exercise, the following share 15 minutes a day simple waist movement.
For both sides of the waist
1, large zigzag standing, feet apart, hands to the horizontal stretch.
2, hands straight upward, feet remain motionless.
3. Step forward with your left foot into a cross step and keep your hands together.
4. Turn your upper body to the left until you see the heel of your right foot, and hold this movement for 3 to 5 seconds.
tips: when you turn around, you should feel the tension on your waist side, alternating between the right and left foot and repeating this action 5 times.
Standing Twist
This can be practiced at noon or at night. Standing around twisting 100 (similar to the belly dance twisting action, with the help of the waist force, rather than legs or back strength), as long as every day, to ensure that effective!
Frequent Hula Hoop
Dieting not only makes you hungry, but also leads to malnutrition or the more you lose the more fat. In addition to adhering to a balanced diet, regular hula hoops can also accelerate the burning of abdominal fat, a great help to thin waist.
Remember, as long as there is time to pick up your hula hoop. For example, when watching TV do not forget to watch while shaking the hula hoop, keep half an hour do not fall. Don't look down on this small action of hula hoops, calculated per kilogram per hour can consume about 5 calories, weighing 50 kilograms of mm, for example, an hour can consume 50 × 5 = 250 calories, is not very cost-effective it? Long-term persistence, must be able to cultivate into a slender waist style of the great beauty.
Adhere to the yoga exercise
Yoga is every level of everyone is suitable to do, but also very effective a weight loss exercise. The whole body and mind bathed in yoga is how cozy, especially for the abdomen is how good, because doing yoga at the same time is doing breathing exercises with the abdomen. Besides, yoga is very helpful in training your body shape - and with a good body shape comes a flat belly, of course.
Stick to 30 sit-ups a day
Sit-ups are a tried-and-true way to slim your waistline. So, even if the work is busy, every night before going to bed to do sit-ups 30 times, thin waist becomes very easy. The key to sit-ups is to move the upper body as much as possible by the abdomen to come out, in order to achieve the effect of slimming the waist. However, this kind of exercise is not suitable to do when you have just eaten a full meal, at least 1-2 hours of rest after the meal. The bed is not the best place for sit-ups, the hard floor is easy to cause sports injuries, so it is best to lay a similar yoga mat on the floor Oh.
How to train a small waist
The first move: turn the hula hoop
Turning the hula hoop is a very effective to help lose weight, increase gastrointestinal peristalsis, beneficial digestion and defecation of indoor sports, can play a good role in assisting and helping to clear the body.
Hula hoop has the following points
1, speed
Do hula hoop exercise should not be too fast, that will strengthen the waist muscle burden, muscle strain and acute intestinal torsion risk.
2, the weight of the hula hoop
The weight of the hula hoop is about the index finger and the middle finger can load the degree of appropriate. The greater the weight of the hula hoop, the greater the impact strength, it is easy to waist muscle injury.
3, exercise time
The focus of the hula hoop exercise in fact on the time, each time to do hula hoop waist thinning exercise time is short, no will not play any effect, therefore, it is recommended that each exercise time should be more than 15 minutes, but should not be more than 30 minutes, if the time is too long may cause fatigue injury.
Note: Women in the middle and late menstruation, in the periphery of the ovary will appear luteal cysts, due to the cysts are very fragile, if the abdomen is squeezed vigorously will make the cysts rupture, resulting in serious consequences such as internal hemorrhage, so women should not be menstruating hula hoop exercise.
The second move: reverse curls
Reverse curls are designed to exercise the lower muscles of the abdomen to help reduce the fat in the lower abdomen, and to shape the lower abdominal muscle lines. While normal curls move your chest toward your legs, reverse curls move your hips toward your chest.
Reverse Curl Action Points
1, lie down, hands on the ground or grab the bracket, bend and lift your knees, make your thighs and abdomen into a ninety-degree angle, hold the angle, slowly lift your pelvis up and roll it towards your chest, try to keep your knees close to your face, keep your back bent and your hips off the ground. The point of this action is that the thighs and abdomen are always perpendicular, and it is the abdomen that is rolled, not just the legs close to the chest.
2. Keeping your abs squeezed for a while, slowly lower your knees until your hips touch the ground again.
3, the whole action process should be kept slow, not to use the inertia of the legs to lift the body, otherwise it will not achieve the purpose of exercising the lower abdominal muscles. At the same time to lift the hips part of the waist and back should also be off the ground, but can not let the whole back lifted off the ground, a change in the center of gravity, no longer exercise the lower abdominal muscles, and easy to cervical vertebrae caused by pressure.
The third trick: sit-ups + jerk
The sit-up exercise can effectively stimulate the groin, through the exercise to stimulate the blood vessels in the groin, to promote blood circulation in the abdomen, so as to achieve the effect of treating and relieving gynecological diseases. At the same time with certain breathing sit-ups can effectively reduce abdominal fat, the entire abdominal muscle groups have a certain role in exercise. And with the crunches to exercise the abdomen corresponds to the exercise, to do up exercises can exercise women's waist back, back and buttocks muscles, shaping the muscle line.
Sit-ups action points
1, the whole person lying down, feet on the ground, knees up, hands crossed in front of the chest, or put their hands on the side of the ear, the upper body lifted up so that the chest to the knees. When you sit up, you should let your belly power, rather than rely on your arms or other parts of the body to drive.
2, the whole sit-up action neither too fierce too fast, nor too slow. Too hard to cause muscle strain, too slow will actually reduce the effect of sit-ups.
Fast way to lose belly
Starting action is similar to the sit-ups, but the hands on both sides of the waist, then feet, shoulders and back as a support point, the waist and abdomen up hanging in the air for 2-3 seconds, and slowly fall. Depending on the degree of their own exercise and customized 40 to 100 times.
In fact, for women no matter which part of the body they want to shape, they have to go through a process: fat loss to muscle shaping. Therefore, shaping the waistline to create a perfect "small waist" is also so, to a certain aerobic exercise as the basis, with a healthy and reasonable diet (and even do not need to do diet), you can effectively burn the body's fat, on the basis of the local strengthening exercise can increase the muscle, but also can be part of the fat loss, making it easier to show the line.
Clockwise caress
The caress of the stomach is also a very good choice, remember, the right hand a little harder to press in their fat place, and then you can be a large area can also be a small area of the caress of the fat there, clockwise. After a while, then increase the force a little bit, so that then stroking. Slowly increase the force, after stroking to the stomach of the meat, there is a very strong sense of heat after you can stop, this is to burn fat oh.
Yoga exercise to lose weight
Yoga has a very good effect, which we all agree. But some people just can't stick to it. Remember, at home, you can not have to do the action how complete and perfect, you can lie flat on the bed, and then stretch out the limbs, and then bowed to the middle of the pull, legs and hands to the center, so that the squeeze waist meat, will achieve the effect.
15 minutes a day simple waist thinning exercise 3Part1: action exercises
a chair exercise
1, shallow sitting in a chair, legs together, the upper body straight, hands on the belly.
2, the upper body slowly to the back of the chair, until the back close to the position of the chair back, hold 5 seconds, repeat the action 10 times.
Second, lying exercises
1, lying on the ground, legs bent together, feet to the ground, hands on the abdomen.
2, the use of waist and abdominal strength, so that the upper body slowly up, adhere to 5 seconds. Then slowly lie back to the ground, repeat 10 times.
Third, table and chair exercises
1, shallow sitting on top of the chair, legs folded placed, like stilt legs. Posture, feet should touch the ground, arms should be straight, palms on the edge of the table can be.
2, legs slowly off the ground, has been to the chest close, repeat 10 times. This action can effectively tighten the abdominal muscles.
Fourth, lying exercises
1, lying on the ground, legs bent together, hands on the knees, calves and the ground into a parallel state.
2, hands holding the knees so that the legs close to the chest, maintain 5 seconds after slowly resume action 1, repeat 10 times.
Fifth, chair exercises
1, sitting on a chair, legs apart and shoulder width, lean arms bent upward.
2, the upper body to slowly twist to the right, until the hands can grasp the back of the chair until, maintain this position 5 seconds, restore the original action, and then reverse the direction of the exercise, repeat 10 times.
Part2: In situ twisting
1, ready position standing, hands on both sides of the waist, legs open, and shoulder width, inhale ready.
2, left and right twisting legs position remains unchanged, the center of gravity on the waist and abdomen, from left to right slowly twisting waist 10 times.
3, before and after the waist twisting legs position remains unchanged, the center of gravity on the waist and abdomen, the back is straight, the waist for the front and back swing, repeat 10 times.
4, rotating waist twisting hands crossed, waist and abdomen along the clockwise or counterclockwise to draw a circle, the amplitude of the action can be enlarged point. Rotate 10 times.
Apple Milk Slimming Program
For the crowd: slightly overweight, and gastrointestinal health.
Implementation of the program
Each diet only two days. Resume normal diet on the third or fourth day, then start two more days. You can usually see a noticeable slimming effect on your belly within the first cycle. If you repeat two to three cycles, the effect is more stable.
Day 1: apples 1 kilogram (five or six, no more than seven at most). In this day, you can only eat apples throughout the day, no water, no yogurt, no food of any kind! Eat only apples. Wash the apples when you eat them and eat them slowly in small bites.
The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, each time to drink one. Drink only milk throughout the day, you can't eat anything else. If you are thirsty, you can use milk instead of water, or you can drink milk and yogurt at the same time, but pay attention to the amount.
If you reach your ideal weight, you can use this method again. In the middle is not to drink water. You also can't mix apples and milk together, you have to eat them separately for it to be effective.
Can not drink water, because we are in the weight loss period if the intake of water, then the body must first consume the intake of water, and will not consume the water in the body. Eating apples day to cut off water, basically reduce the body's water, to drink milk day, water is almost reduced to fat.
Key Tips
Drinking Milk Day is critical, no water. If you cycle it a few times, the weight can definitely come off. And it will be more tangible to lose body fat. It is recommended that this method can be practiced on weekends as a good way to cleanse and reduce weight.
Slimming tips
1, less carbonated drinks. Carbonated drinks and those with high sugar content will make your stomach bulge like a balloon.
2. Don't eat French fries often. Salt will keep you hydrated, especially before your physiological period. Stress and canned foods are also high in nativity.
3. Give your jaw a break and don't chew gum all the time. Chewing gum will make you swallow too much air and your stomach will swell and bulge out as a result.
4. If you feel like you're having a bad bowel movement, drink more coffee. One or two cups of coffee helps in laxation.
5, underwear corset. Corseted underwear, high-waisted corseted pants or belly bands can make a person look an inch or more thinner. Underwear corsets are effective, however, excess flab can be accentuated in overly tight underwear, so avoid wearing underwear that is too tight.
6. Choose the dress that fits you best right now. Don't think about sizing, no one is going to look at the label of your gown, but if your dress is too tight, you may expose your meaty belly.
So, show the best part of your body, attract people's attention and divert the attention away from your fat belly. Pretty arms? Then wear a sleeveless dress. Well-proportioned calves? Then wear a super short dress. Have attractive shoulders? Then wear a spaghetti strap or simply a halterless top.
7. Wear your colors. Whatever the color is, let it show on your body. Color uniformity (same color scheme) with outfits, such as a top, skirt or pants and shoes that are the same color, will reveal a body that has been elongated.
8, choose fabrics that do not emphasize the abdomen. Silk, rayon, knitwear and sweatshirts with rough surfaces usually work well and will make the abdomen appear flat.
9, do not forget to wear high heels. Wearing high heels during the party will have a good effect! Let you always remember to remind yourself to tighten your belly and show your body tall.
10, exercise lifting shoulders when exhaling. Reduce the air pressure in the body, so that the abdominal muscles are fully involved in the movement of the abdominal muscles responsible for the movement of the abdomen.