In "Sister Who Rides the Wind and Waves", Sister Wen Jing, who is "skinny", specially made a video of "Breathing on an Empty Stomach to Lose Weight" to spoil the powder, which is also very real ~
So is this waist and abdomen! Think of my sister's age, and then look at my stomach. The snacks on my hands suddenly don't smell good ... Back to the topic, why can I lose weight by breathing? And if you can lose weight by breathing, and people breathe every day, why do so many people worry about obesity?
First of all, what Jing Jie shared in the video depends on breathing and thin abdomen, which requires practice on an empty stomach. This breathing method can stimulate abdominal muscles such as transverse abdominis, oblique abdominis, rectus abdominis, psoas muscle, etc., make deep muscles fully active, make falling viscera return to normal distribution position, reduce accumulation of visceral fat, improve abdominal muscle strength, reduce abdominal fat more effectively, and make waist and abdomen look more compact and curved.
Many fans use this video to punch in for days to weeks, and the waist and abdomen are all thin, so this breathing exercise is effective for thin waist, of course, the premise is the correct breathing method.
Some people succeed, and naturally some people practice, and the effect is not great. Why? This is related to the strength of abdominal muscles. Before entering the practice, let's test our abdominal muscle strength:
Prepare a soft tape measure, first measure your waist circumference, then tighten your abdomen to the maximum, then measure your waist circumference, and then subtract it to see what the waist circumference difference is before and after abdominal reduction.
Within 4 cm: it is rarely used in abdominal muscles, and its muscle strength is very weak.
4-7 cm: Muscle strength is not high, so you need to exercise more abdominal muscles.
Above 7 cm: The abdominal muscles are in good condition, the muscle strength is very active, and it is relatively easy to lose weight.
In the first case, it is useless to practice this breathing action directly. You must activate your abdominal muscles before practice. In the latter two cases, it is necessary to consciously maintain the vitality of abdominal muscles, and the effect of breathing thin abdomen will be effective quickly.
Next, let's look at the specific breathing methods. In the video, Sister Jing took several deep breaths before practice, then inhaled and contracted her abdomen. When exhaling, she keeps her abdomen closed and consciously squeezes her ribs inward and downward. Abdomen, practice a few more times. Breathe slowly and try to keep the duration at 10-20 seconds.
One thing to pay attention to when breathing is that the shoulders should be relaxed and the shoulder blades should be tilted backwards and pressed downwards, so that the chest can be properly opened and the shoulders can not be shrugged. And practice on an empty stomach is effective!
Because this method of breathing thin abdomen is more professional, don't rush to practice when watching videos, but do your homework carefully before practicing. If you don't know how to practice, you can look at the following decomposition actions.
(1) Standing posture: Keep your back upright, open your shoulders, and stand with your feet shoulder width apart.
(2) Inhale and contract the abdomen: while inhaling from the chest, consciously contract the abdomen.
(3) Keep breathing with abdomen closed 10-20 seconds: inhale through the nose and exhale through the mouth.
(4) Repeat 5- 10 breathing movements.
At the beginning, it is recommended to stand in front of the full-length mirror and better observe the state of abdominal contraction to see if you are practicing correctly. Practice this breathing method often, and the abdominal muscles will support and tighten the stomach like a waist belt. Keeping a flat abdomen is no longer a dream!
Hello, everyone, I'm an Asian fitness instructor, and I've worked for six years. My main direction is to reduce fat, shape and correct posture. I hope my answer can help you.
Using the correct method of reducing abdomen can tighten the abdomen and make it look shoulder-wide, chest-big, waist-thin and hip-big. Leg length.
But by sucking the stomach and lifting the air to the chest, the abdomen will become bigger and looser! It will also cause the ribs to evert, and the whole chest is like a barrel!
Abdominal contraction refers to the need to tighten and flatten the abdomen through respiratory adjustment. This kind of breathing will strengthen the muscle strength of transverse abdominal muscles, because the muscle direction of transverse abdominal muscles is transverse and connects the back. When a muscle contracts, its length will become shorter. If a muscle is not trained for a long time, it will relax and lengthen, such as the back muscle; If you don't train, your posture will become round shoulders. Similarly, the lack of training and muscle strength of transverse abdominis muscle can also lead to abdominal protrusion.
The first habit: take a deep breath on an empty stomach, then exhale completely and spit it out completely. When there is not much air in the lungs, the abdomen is more likely to move inward, which is the real fasting. When you are in a real fasting state, the transverse abdominis muscle is contracting, and you feel the contraction of the abdomen to maintain this state. This action needs to hold your breath for a long time and step by step, and the control is getting stronger and stronger, so it will be easier to have a real fasting.
1, it will be difficult to find the corresponding muscle contraction feeling at first, because this part is rarely specially trained, so it can be done step by step, and it will become easier and easier to stick to it.
2. Don't do it after dinner.
3. Repeat 3-5 groups on an empty stomach every morning.
The second little habit: turn belly in into a habit. When your abdomen is constantly tightening, then your posture will be the standard posture, which can not only protect the health of the spine, but also avoid and improve the bad posture of hunchback. However, it is very difficult to form a habit, so it is necessary to remind yourself at all times to strengthen muscle exercise in daily life and improve the flexibility, muscle strength and range of activities of the body.
1, frequent abdominal contraction, including walking, sitting and standing posture, including behavior posture for most of the day;
2. The above two methods are helpful to strengthen abdominal tightness, but they need to be persisted and maintained all the year round;
If visceral fat and subcutaneous fat are high, don't expect to lose weight completely by breathing. Be sure to combine a reasonable diet with full-body exercise, such as running, swimming and skipping rope.
Abdominal tightening and shaping actions other than breathing: lower abdominal training;
Lie on your back on the mat, lift your upper body to your shoulder blades, put your hands on your sides, palms down;
When both legs are raised to the top at the same time, push up hard to make the waist temporarily off the ground;
Slow down when your legs lean back and try to control the muscles of your lower abdomen. If possible, it is best not to let the legs return to the ground completely, and repeat the action when there is a little distance from the ground, each group 15-20, 3-4.
Leg lift painting 8:
The initial operation is the same as above. When lifting legs, draw the word "8" in the air, stick to 60 "at most, step by step.
Summary:
If a certain part of the fat is too thick, it must be based on diet control and general exercise, because there is no local fat reduction;
If the whole body is not fat, but a certain part is slack, then muscle training should be given priority to improve compactness.
Yes, when you take the initiative to tuck in your abdomen, your abdominal pressure will increase and your muscles will contract, so your abdomen will become smaller. Of course, if the girdle is used, the muscles will contract passively, and when the girdle is untied, the muscles will expand outward. Therefore, it is recommended to exercise your muscles regularly and exert your strength actively, so that the effect will be more obvious.
Yes, let's go to the picture first I just practice the vest line by "abdomen".
Hehe, yes, I call it "lazy practice of vest line"
Specific training methods are mainly divided into two aspects: training abdominal breathing+external training.
Training abdominal breathing: breathing, exhaling and forcibly contracting the lower abdomen in all the protruding parts of the lower abdomen is to practice "internal strength" and "exercise" the stomach. After practicing for a short time, my stomach will turn sour.
Combination of external training: with the "external" movements such as dead bugs and Russian turns, the internal and external combination makes the abdominal muscles fast!
In fact, the reason is very simple. The stomach participates in breathing, just as the legs participate in running. They all use muscles to exert strength, which will consume energy and naturally help to shape the abdomen.
For postpartum mothers, many exercises are not suitable, but abdominal breathing is safe and effective, which can not only exercise abdominal strength, but also relieve postpartum low back pain. Suggestions.
In addition, abdominal breathing is not only more helpful to lose weight, but also beneficial to mental health.
Breathing slowly for a long time can help us relax and effectively release the stress of the whole day.
Many soul workshops will teach you to take deep breaths for the purpose of meditation.
When you say "the abdomen is closed all day", you mean that the abdomen is forced to contract to help the shape of the stomach.
But if you only pay attention to contraction and don't pay attention to relaxation, you will be nervous and it will be difficult to persist for a long time.
Therefore, I suggest taking some time out to do abdominal breathing exercises every day, which can help you better in thin belly.
Abdominal contraction can tighten the abdomen, because it relies on abdominal breathing, which is a fat-burning breathing method that runs through aerobic exercise and strength training.
Breathing can be tightened, but you can't lose fat. Abdominal breathing is to inhale a lot of oxygen to decompose visceral fat and eliminate excess turbidity. It is necessary to tighten the rectus abdominis and oblique muscles on both sides of the abdomen all the way, and form temporary muscle contraction over time, but it is difficult to form long-term abdominal muscles that expand and contract without resistance.
So abdominal breathing can tighten the abdomen, but it is not a long-term solution. Today, Xiao Bai will talk about how to tighten the abdomen and practice vest line. Through this article, you will get the following dry goods:
The principle of tightening the lower abdomen The principle of tightening the lower abdomen is to tighten subcutaneous fat and muscles through the dynamic expansion and contraction of external resistance, and to reduce visceral fat through abdominal breathing through the nose and mouth, which is the same as tightening the lower abdomen.
1. Breathe and burn fat
Abdominal breathing is a kind of breathing action that lifts the diaphragm and reduces chest movement. Inhalation diaphragm descends and squeezes internal organs, abdominal cavity expands and expands, inhalation slowly penetrates into the heart, and a large amount of oxygen fuses and decomposes with fat cells. This stage is deep breathing.
Exhaled diaphragm rises, stays at the bottom of lung cavity, carbon dioxide exhales and repels, and abdominal muscles contract inward, completing muscle static fat burning.
This is a process of reducing fat and increasing muscle by excreting visceral fat and tightening external muscles. Using internal breathing to drive the external muscles to complete the muscle dynamics of expansion and contraction, two points should be paid attention to in cooperation:
Step 2 exercise your muscles
Abdominal breathing can not only reduce fat through single exercise, but also reduce fat through external resistance exercises such as rolling abdomen, lifting legs and turning around, so as to master the coordination mode of stretching and breathing.
Muscles contract to the heart and exhale to tighten the abdomen. The abdominal muscles contract equidistantly to their own center, the muscle length is shortened, the starting and ending points are close to each other, and the body has obvious tension and begins to move. At this time, the muscle torque is greater than the resistance torque, so it is necessary to exhale to tighten the abdominal muscles and deepen muscle formation.
The muscles expand and contract centrifugally, and the abdomen expands after inhaling. Exhale to the extreme for a long time, and the muscles contract to the maximum. It is required that the resistance moment is greater than the muscle moment force to slowly leave and stretch the muscles outward, stretching the muscle fibers. Exhale to tighten the abdomen and relax the muscles.
The relationship between breathing and muscles Many people think that abdominal breathing is not important. In fact, any exercise requires abdominal breathing. In addition to reducing fat and increasing muscle, it can also relieve waist and abdomen pain.
1. Enhance the strength of waist muscles
Office workers often sit for a long time, their abdominal muscles are tight and full of fat, and their waist muscles are stretched for a long time, which is easy to lose muscle elasticity. However, purposeful breathing can strengthen the strength of the waist and abdomen and relieve the problem of stress back pain.
Breathing exercise
Breathing exercise is the method of learning abdominal breathing, which trains the relaxation of lumbar muscles through breathing, thus strengthening the strength of lumbar muscles step by step.
Action essentials
Lying on the ground, insert the back of your hand into the muscles that are unable to support the lumbar muscles, exhale to tighten the abdomen and squeeze it in the direction of the back of your hand, and exhale to the extreme to tighten the abdomen inward, so that the antagonistic lumbar muscles are close to the back of your hand.
If the waist muscles can't cling to each other, there is a distance from the back of the hand, which proves that the waist strength is too weak and the muscle flexibility is weak. Through breathing training 10 times a day, the weakness problem is gradually improved and the back pain problem is alleviated.
2. Enhance muscle mass
Keeping a reasonable breathing frequency during exercise can stimulate muscle growth and improve muscle quality.
Muscle growth depends on resistance stretching. When the muscle is stretched centripetally to the peak position, it takes a short time to hold your breath for 5 seconds. Put down the weight barbell and exhale slowly. Muscle changes from peak contraction to dynamic stretching, which increases the dimension of muscle fiber and enhances the texture of muscle explosive force.
How to exercise abdominal muscles can help tighten the abdomen through breathing, but it can't be a lasting abdominal muscle. If you want to practice abdominal muscles and tighten your stomach, you must exercise to increase your muscles and master the application of abdominal breathing in strength exercise.
Flat plate support opening and closing jump
The opening and closing jump supported by flat plate is a kind of compound strength training to lose belly and increase abdominal muscles through balanced support of one hand and one foot.
Flat support mode, supporting the ground. Stand on tiptoe to support the ground, stretch your neck forward, lift your left hand and your right leg up, straighten your legs and bend your knees slightly, and lift them up for 5 seconds.
When the right leg is lifted, the gluteus maximus will exert force, lift the leg up to the limit position, slowly lower the right leg and left hand, tighten the waist and abdomen, and repeat the alternating action.
Inhale for support, lift yourself to a high position, exhale upward to improve muscle contraction, reach the peak of contraction and exhale to the extreme.
Breathe in slowly, let go and stretch your muscles.
Writing at the end of the abdomen to tighten the abdomen is an easier training method for newcomers. The purpose is to strengthen the strength of waist and abdomen, relieve backache and even reduce fat and weight. However, we should also pay attention to bad daily habits to prevent muscle weakness in the waist and abdomen.
Sedentary: Sedentary is a typical action in which the waist and abdomen are in a weak state for a long time. It is easy to shorten the muscle and lose elasticity, and it is naturally difficult to form tight muscles.
Sit cross-legged: Most people like to sit cross-legged, mainly because the pelvis leans forward, the waist and buttocks are weak, and the buttocks collapse when they have a big belly, so they can't support the waist and buttocks and need to stretch cross-legged.
I'm glad to answer your question. As a post-90s generation, I deeply feel that my weight has changed a lot, especially the bulge on my stomach. Honestly, it's hard. For the little friends who don't have much fat on their stomachs, I suggest changing through exercise. Here are some methods to recommend to you.
1. Abdominal massage: lie on your back in bed, put your hands on your abdomen, and massage clockwise and counterclockwise for 50 times; Then, put your hands on your abdomen and massage up and down for 50 times. You can also hold your breath and push your abdomen up to practice. Holding time depends on your own situation. Suggest working together in the morning and evening.
2. Body rotation: stand upright with your legs shoulder width apart, with your hands akimbo or placed on both sides of the pituitary gland, swing with your body, and turn your body to the left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
3. Stand up with your body bent forward: stand upright with your legs shoulder-width, lean forward with your upper body, and then stand up with your knees straight and your hands touching the ground as much as possible for 50 consecutive times.
If these actions persist for about a month, they can effectively reduce the fat on both sides of the waist. You can also practice vest line if you persist. In short, persistence and perseverance will make you slim down. Let's go
At this meeting, I had a tummy tuck when I started walking in high school, and later I basically developed this habit. Compared with friends now, my stomach is tighter, but I dare not say it after I get married and have children.
Abdominal distension is good for health.
Long-term abdominal contraction can not only tighten the small belly, but also reduce the fat and excess meat in the stomach. Will not become a potbellied general's belly, and can prevent the occurrence of cardiovascular and cerebrovascular diseases. But this abdominal wrinkle removal is very special and methodical. Normalization will take a long time, even years. It didn't happen overnight.
In fact, this is a breathing method of Qigong, specifically, don't use force when breathing, and breathe gently with your nose. Be even and slender. There is a relaxed and comfortable feeling, you can't hold your breath, or your head will swell.
The author adopts the natural abdominal breathing method, that is, when exhaling, the lower abdomen retracts, and at the same time, ideas are added, so that the sick gas and turbid gas of the whole body are continuously discharged from the pores to the sea in the horizon; When inhaling, the abdomen swells and the thoughts add up, so that the subtle qi in the horizon is inhaled into the abdomen through the pores of the whole body, that is, the abdomen. The author's practice for nearly fifty years has become my daily breathing method. I breathe 3-5 times per minute on average, and my vital capacity is greatly enhanced, which greatly benefits my health. It can be said that the body is as light as a swallow and the legs are as fast as flying. My weight has been around 170 for many years. High pressure per minute 130 or so, low pressure about 90, pulse about 60. Great harvest, no three high diseases. See if my stomach is tight, big or small. Look at others, big and small. Please watch the video.
Very useful. I just like to tighten my stomach. I gave birth to two children, but my stomach is still tight and there are no lines. Although I gained weight after giving birth to a second child, my stomach is still a little bigger than before.