First, sit-ups
1, lie flat with your legs crossed and your hands crossed behind your head, just like doing sit-ups.
2. Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. This posture is like huddled up. Your mind should focus on your lower abdomen. )
3. Return to the original posture and repeat the above steps for 30 times.
Don't underestimate this method. If you don't do it ten times, you will feel small abdominal pain, and if you do it thirty times, you will sweat.
Second, ride a bike.
1. Lie flat with your legs bent and lifted 45 degrees.
2. Legs alternately extend and contract forward. This posture is like the movement of your feet when riding a bicycle. )
Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.
This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.
Third, other sports methods
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (remember not to push too hard). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
You can choose any of the above methods. Many people think that the second method is the most comprehensive, the first method is the most effective and the third method has the highest technical content. Give it a try!
Pay attention to diet during exercise:
1, drink a cup of honey water after getting up, and breakfast cannot be ignored. You can only eat a banana, because it contains 8 calories to fill your stomach, but it is not good to eat bananas on an empty stomach, so it is recommended to drink a glass of milk and an egg. Chinese food 1 bowl of rice+vegetables+a little meat, beef is better. But 6-8 minutes full is appropriate. Have a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner.
2. No sweets are allowed for the above three meals, lunch and dinner, and the amount of food for each meal should be controlled in advance to avoid eating too much. Eating more fibrous food is not easy to get hungry, and it is easy to keep the regular and quantitative meals. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight! Don't overeat and sit for half an hour after meals.
3. Be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth. If you have been dieting for a long time, you should pay attention to your health, make sure you eat balanced food and enough vitamins, and don't get sick.
Finally, I wish you success in losing weight!
Thin hips:
■ Hip slimming method:
Hip obesity has always been a problem for many friends, which has a lot to do with diet and sitting posture.
Here are some methods for your reference:
dietary respect
Slimming tea ※
To get rid of the fat in the lower body, I suggest you drink slimming tea. You can buy hawthorn and chrysanthemum and add water to make soup, and then put it in the refrigerator to drink it ice. This recipe can reduce blood fat, but remember to drink it after meals, and don't drink more than 250C C. C once. Just drink it after lunch and dinner in a day. Stop eating if your stomach is upset.
sitting position
Correct sitting posture: ※:
When you sit down, your waist should be straight. You'd better put a waist pad behind your back and raise your center of gravity upward, so that you won't put all the weight on your hips and abdomen.
Make your hips fatter and fatter.
■ Five magic weapons for thin buttocks
● Climb stairs:
Climbing the stairs is simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb the stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
● Push the wall:
Legs together, hands against the wall, legs straight, hips extended outward 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
Low standing squat:
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
● Squats forward and backward:
Elastic rope or skipping rope can also be used as an aid. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees.
● Golden Rooster Independence:
Find a chair, hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed.
■ Hip aerobic exercise
Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.
(Hip lift exercise 1)
1. The body is in a kneeling position, with hands open and shoulder-width on the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
(Hip-lifting Exercise 2)
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times
(Hip-lifting Exercise 3)
1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).
2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.
3. Repeat for 30 times and then change feet.
(Hip-lifting Exercise 4)
1. Lie on your back with your hands and feet straight.
2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.
3. Stop at a place 30 cm above the ground and stand still 1 min.
PS: Keep your back off the ground, keep your knees bent, and don't use force on your shoulders and arms.