Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.
Comments: When we choose dumbbells, we should choose the ones that are light in weight, not the ones that we can't afford to lose weight. This is very dangerous. If you are not careful, you will hurt yourself.
Thin waist 2: abdominal exercise
Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.
Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.
Thin waist 3: throwing action on the solid ball
Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times. Although this exercise method is simple, it is very effective and can achieve essential changes. Make the whole body get exercise and consume excess fat. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.
Thin waist four: leg bending movement
Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.
Comments: The remaining time for completion depends on personal circumstances, not necessarily one point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected results.
Thin waist five: back stretching exercise
Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.
Comments: This thin waist exercise is very suitable for those MM who often sit in the office. Because they usually do little exercise and their backs are hard, but we should practice according to our actual situation.
Thin waist six: squat exercise
Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.
Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced.
Thin waist seven: pull-down exercise
Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.
Comments: Many women will use machinery to go to the gym to lose weight, but they often change their body shape less, so these simple movements are not necessarily only suitable for OL. Everyone can do such weight loss exercises at any time when they are free.
Thin waist eight: clean and jerk shoulders
Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.
With the growth of age, waist and abdomen fat has become a heart disease for many women, so how can we eliminate the redundant waist and abdomen fat? Below I will tell you several ways to lose weight, to help you achieve the goal of slimming waist quickly, change your living habits in time, and make your slimming effect more obvious.
Reject low fat
Girls on a diet turn pale when they hear "fat" or "full fat" food. But in fact, if we want to lose weight, we must accept that fat is the energy we must consume every day, as long as we learn to distinguish good fat from bad fat intelligently.
It is popular to lose weight, so choosing zero-fat food has become a fashion trend, but milk without fat flavor tastes like water, so we add the taste of low-fat zero-fat food with artificial sucrose and corn flour, and unconsciously eat more artificial sugar substitutes that are harmful to human body. Canned fish, processed meat or bread that looks greasy, these seemingly "healthy" foods actually contain artificial sugar substitutes. It is suggested that girls may wish to look at the ingredients when choosing ingredients, as long as the suffix "-ose" means harmful to health. On the contrary, avocados, drupe foods and coconut oil are all rich in healthy unsaturated fats.
How to eat petty bourgeoisie and health care?
It costs a lot of money to eat health care products? In fact, as long as you choose wisely and choose which foods to buy and which not to buy, you can eat healthily by careful calculation. Reduce the funds for snacks, beer and fast food, and buy more fruits and vegetables to replenish energy.
Set goals for yourself.
Prepare a pen and paper and write down the goal of this diet and the reason why you are most eager to improve it, so as to lose weight, improve sleep quality or make your skin better. Stick it on the refrigerator or in a conspicuous place to motivate yourself. Through a clear list, it will make it easier for you to know where to make up.
Choose food wisely
The new five dietary patterns are to adjust five physical functions, so that you can exude youth from the inside out. Because of bad eating habits, lifestyle or stress, the systemic circulation in the body will be abnormal. These five functions include: digestive system, body inflammation index, body pH balance and hormone secretion, and body metabolic system.
The way is very simple, that is, check whether the five major functions of the body are balanced, and then adjust them through diet. Selecting avocado, red bean, lemon and rhizome to absorb flavonoids, vitamins, iron and oxidants; Rice husk can absorb heat or add a little garlic. Turmeric and Hunan cuisine are also health care options.
While maintaining social life and medical care.
It is not difficult to have healthy eating habits, but it takes persistence to achieve results. When you go out to eat with friends, you can tell the waiter not to eat heavy oil and salty food first. When there is wine on the banquet table, try to put the glass next to your habitual hand and the glass on the other side. Naturally, you will subconsciously get used to drinking water.
How to Thin Waist Recommended 12 Tips for Fast Thin Waist.
The extra meat when pinching the waist always makes women who love beauty feel very distressed. So how should we lose weight? Today, I'm going to introduce 12 waist-thinning tips, which are very simple and effective and can help us lose weight quickly! Are you interested? Then learn from me how to slim your waist!
Small coup of thin waist: sitting posture
When driving, sitting or just waiting in line, imagine chewing gum or wet paint behind the chair so that you don't lean back too much. Keep your shoulder blades tightened backwards, and tuck in your abdomen and chest.
Small coup of thin waist: take a deep breath and drive away the pressure.
Many women don't understand why relieving stress can thin the waist, but its principle is simple. Excessive stress will lead to the increase of cortisol in our body, and the increase of cortisol will lead to the increase of excess fat in the waist, so if you want to lose weight, you must drive away the pressure. So what exactly should we do? Slow down your breathing, and then slowly empty your brain with the rhythm of your breathing.
Continue to take a deep breath and repeat "1" when exhaling. If you are distracted, focus on "1". Practice for 5 to 10 minutes every day, 1 2 times.
Small coup of thin waist: gravity thin waist
Finding an ordinary chair in the gym and hanging your legs is one of the best ways to lose weight on your abdomen. Methods: the forearm was used to support the body and the legs were suspended. Slowly lift your legs to your chest with your abdominal muscles, and then put them down. Keep your back close to the seat and don't shake your legs. If you want to increase the difficulty, you should straighten your legs when lifting them.
Thin waist tip: start every day with such a breakfast.
Add a spoonful of olive oil (containing monounsaturated fatty acids) to English whole wheat muffins. Add a boiled or chopped egg, a slice of low-fat Swiss cheese and half a medium-sized cooked tomato to the muffin, and then slice it. Optionally add 1/8 avocado to obtain more monounsaturated fatty acids.
Small coup of thin waist: reverse belly rolling exercise
Don't put your hands on your sides, because you can't help but press hard on your abdomen. Put your hands on your head to mobilize more abdominal muscles. Face up, put your hands on your head and grab heavy furniture or guide rails.
Put your feet in the air and bend your legs. Shrink your abdomen, keep your back close to the floor and your ass off the ground. Exhale when lifting your legs, and inhale when lowering them.
Small coup of thin waist: changing hunger mode
Many times, you obviously eat a lot, but you will soon feel hungry. Many women often don't notice this phenomenon, but it is actually one of the reasons why we are getting fatter. Eating too much food for a long time will make our stomach stretch receptors dull, that is, it is difficult to feel full quickly, which will also lead us to continue to overeat.
After overeating, you should eat more healthy, low-calorie, low-fat and high-fiber foods, such as fruits, vegetables and whole grains. These foods can satisfy stretch receptors instead of directly attracting you to other foods.
Small coup of thin waist: let grapefruit accompany you to start a beautiful day.
Prepare more of this sour and pink fruit. The acidic substances contained in grapefruit will slow down digestion. So, you won't feel hungry for a short time. And half a grapefruit can meet your daily intake of 64% vitamin C. When choosing grapefruit, choose those grapefruit with smooth skin and top-heavy.
Thin waist trick: August 18 when walking.
Don't always go to bars when chatting with friends, you can take a walk while partying. If your partner likes sports, you are likely to burn nearly 104% of the fat. Walk and chat with friends once a week, or set up a fitness club among friends. Mobilize friends to move together and lose weight together.
The fastest way for female white-collar workers to lose weight, experts pointed out that the waist is the place where fat is most likely to accumulate, so everyone should take part in sports regularly, which can play a role in losing weight.