1. Relieve pressure. Do you know that?/You know what? Do you know that?/You know what?
Too much pressure will make people's abdomen swell. This is because stress will increase the secretion of cortisone, a stress hormone that can guide fat to migrate to the waist and abdomen of the body. Therefore, in order to reduce the level of this hormone in the body, you can try the following decompression exercise. Find a quiet and comfortable place to sit down, then take a few deep breaths slowly, clear your mind and calm down. Keep breathing, and when you exhale slowly, say "one, two, three" silently. Exercise 5? 10 minutes, so practice 1 every day? Twice. This method is not only beneficial to lose weight, but also effective for self-cultivation.
2. Quit drinking and lose weight.
Eating and drinking every day is also one of the reasons why your trousers are getting tighter and tighter. In addition, spirits often increase the level of cortisone in the body, thus continuously transporting fat to the abdomen. Therefore, if you want to lose weight, you have to quit drinking.
3. Quit smoking and lose weight.
Some people often plausibly say that smoking can make people thin. However, the fact is that smokers tend to have more abdominal fat than non-smokers. When I quit smoking, the fat in my abdomen began to disappear gradually. So, in order to lose weight, don't "smoke" again.
4. Increase the content of cellulose in the diet. Eating more cellulose is good for slimming and health care. This is because cellulose can make people feel full and naturally reduce their dietary intake; At the same time, cellulose can also prevent dry stool, prevent diabetes and heart disease, and reduce blood lipids. In addition, the study also found that constipation is also one of the causes of obesity. So obese people with constipation symptoms should find ways to solve this problem. In order to get a daily demand of 25? 35 grams of cellulose, you should usually eat more whole grains, fruits, vegetables, oatmeal, and even supplement cellulose preparations.
5. Replenish enough water.
For women, in order to relieve the body swelling before menstruation, don't forget to add enough water to relieve the degree of swelling.
6. Enhance the strength of bones.
Osteoporosis will gradually lead to vertebral compression fractures, which is why most people get shorter and shorter with age. This change in the spine shortens the longitudinal distance of the abdominal cavity and forces the abdomen to protrude outward. Over 50 years old, you must get1500mg of calcium from your diet or take the same amount of calcium every day. For people under 50 years old, it is enough to supplement 1000 mg every day.
7. Strengthen cardiopulmonary exercise. It is found that aerobic exercise is very important to eliminate abdominal fat. The best exercise standard is: 5 times a week, 45 times each time? As long as you persist in 60 minutes, it is a matter of time before you lose weight.
8. Keep the habit of shrinking abdomen.
Be sure to get into the habit of having your stomach closed on weekdays, which is good for eliminating the "general's belly". Specifically, imagine a magnet attracting your navel to pull your spine, and do it consciously every day until you feel relaxed and comfortable. Note that at the beginning, you should take advantage of every opportunity to practice, so as to cultivate a habit.
9. Do some strength exercises.
In fact, strength training is indispensable for shaping a beautiful figure. This kind of training can improve the body's metabolic rate and burn fat well. Finally, you will be surprised to find that the fat is gone, the abdomen is more tangible and the figure is slimmer. 2 pounds a week? Three strength trainings are enough.
10. Strength exercises and standing exercises.
If you want to do strength exercises, you'd better do it standing. Because standing strength exercise will arouse the enthusiasm of the abdomen. Fitness experts point out that standing exercise is helpful to exercise the balance and stability of the body, and during the exercise, we should always pay attention to keeping the abdominal muscles tense, maintain a good fitness posture and don't hold our breath.
Six ways to stand up straight.
1. Stand up straight.
As the saying goes, there must be a standing phase when standing, and there must be a sitting phase when sitting. When you stand up, if you can stand up straight, you will immediately make your figure look much slimmer and your lower abdomen will become much flatter. In order to do this, when standing, I always feel an invisible rope hanging from my head.
2. Sit up straight.
Not only stand up straight, but also sit up straight and have a serious posture. Lazy sitting posture will aggravate the bulge of the abdomen. If the chair is too high, the soles of your feet can't touch the ground, resulting in laziness, then quickly find a pedal with a moderate height to put under your feet, so that your back will be straight and your abdomen will be much flatter immediately.
3. Strengthen shoulder strength.
Strong shoulders can prevent the body from leaning forward. You can often practice lifting dumbbells. First, put the dumbbell on your shoulder, then slowly lift it until the arm is completely straight, and be careful not to hunch over, then restore the initial position and repeat.
4. shape the chest muscles.
Strong chest muscles are very helpful for keeping a good posture. Regular practice of supine compression can have strong chest muscles. The specific method is to lie on your back on the exercise bench, with your knees bent and your feet flat on the ground or bench. Hold a dumbbell in one hand or a barbell in both hands and put it on your chest. When holding a barbell, the distance between your hands is slightly wider than your shoulders. Then slowly lift the weight with both arms until the arms are completely straight. Be careful not to lock the elbow, return to the initial position after a short pause, and repeat the exercise.
5. Developed back muscles.
Back muscles are also important for keeping fit. If you want to develop your back muscles, you just need to practice bending and rowing regularly. The specific exercise method is: the left knee and left hand are supported on a bench or chair, and the body leans forward so that the back is parallel to the ground. Hang a dumbbell in your right hand on the ground, then bend your elbow and lift it up to the ribs. Pause, resume, and then repeat the exercise.
6. Strengthen your waist. If you want to keep in good shape, you can't have a problem with your waist. We often see that people with lumbar hyperplasia or lumbar disc herniation have inflexible or limited physical activities, let alone physical beauty. Therefore, in order to prevent lumbar spondylosis and strengthen the body, we should also strengthen the strength of the waist. The exercise method is: lie on the ground, put a folded towel under your forehead and put your fist on your waist. At this time, slowly lift your head and shoulders and comfortably clamp your shoulder blades. Later, I relaxed and recovered and repeated my exercises.
8 daily exercise programs to help tighten the waist
1. Play tennis regularly.
On the tennis court, you can feel the effect of exercise at your waist by waving your racket. Every time you turn around, you will gain something. Because tennis can not only exercise the waist muscles, but also exercise the abdominal oblique muscles on both sides of the body, it is a good way to strengthen the core exercise.
2. Always mopping the floor at home.
I often mop the floor at home, which is both cleaning and shaping.
3. Practice yoga.
Yoga practice can not only relax people, but also have a good effect on strengthening abdominal muscles.
4. Swimming often.
Swimming is a good exercise to tighten the abdomen. In order to float on the water when swimming, the muscles in the abdomen must be tightened. At the same time, the constant movement of the body in the water will also give the muscles in the core a good exercise. Most importantly, it is a good aerobic exercise.
5. Relive the hula hoop. Don't underestimate this small circle, it is an expert in slimming, especially for abdominal muscles. The practice of hula hoop is not limited by the venue, and can be carried out anytime and anywhere. 6. Learn some Taekwondo.
Taekwondo is not only a great fat burning exercise, but also beneficial to heart and lung function. At the same time, those movements of stretching fists and kicking legs are also very good at carving waist and abdomen lines.
7. Belly dancing.
Now that belly dancing is in the limelight, you might as well catch up with the trend and experience the slimming benefits brought by this dance.
8. Find the answer from Pilates.
This exercise, which has little effect on the body, can strengthen the core muscles and make the lower abdomen firm and flat, and the figure is symmetrical and straight.