Thin belly, the exercise method of reducing stomach faster, is a career that girls will always adhere to from young to old, not only for the beauty of the overall figure, but more importantly, to leave a guarantee for their health. The following is a sharing of the exercise method of reducing stomach faster.
Exercise method of reducing stomach faster 1 suspension leg lifting exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up during exercise. This exercise is a good exercise to strengthen abdominal muscles.
Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground, and do sit-ups in the left and right directions respectively, and repeat several times. When doing this group of exercises, the back must be close to the ground, and the hips that stand up sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Bend your knees sideways and lift your legs
Using the armchair without handle, your legs naturally fall to the ground, your hands cross your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted on the side, they should be as parallel as possible to the chair surface and should not be lifted too high. Repeat several times and do the other side.
sit-up
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be determined by personal physical fitness. Those who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help hold down the instep in order to get up. In addition, stretching your hands forward or lightly putting your head behind you can help athletes get up easily. Although the effect is not as good as crossing your hands on your chest, it is very suitable for beginners who have a beer belly to practice.
The most effective exercise method to reduce belly.
Home tummy reduction exercise
Action one:
Stand with your hands akimbo, one leg is still, and the other leg points back around it, and then points forward. Alternate left and right, and do 15 times on each side.
Action 2:
Lie on the mat, keep your legs in a 90-degree posture with your upper body, first cross your left leg over your right leg, then change your right leg over your left leg, and do 15 times.
Action 3:
Legs are shoulder-width apart, stand on tiptoe, raise your arms straight, cross your hands, and do a half squat. Pay attention to the whole process. Do 15 times.
Action 4:
Lie on your side with your hands on the ground as shown in the figure, with one leg wrapped around the front of the other leg, the sole of your foot touching the ground, and the other leg swinging straight up and down. Alternate left and right, each side 15 times.
Fast fat burning method for reducing stomach
Action one:
Lie flat on the yoga mat, put your head in your hands, and lift your legs in turn while doing belly roll.
Action 2:
Push your hands up, hold the ball with your knees, and roll your belly with your hands on your head.
Action 3:
Lie flat with your arms naturally on your sides, your knees hold the ball, and your legs bend and lift up until you touch your chest.
Hurry up and practice, lose weight, and then have an intimate date with summer. I hope that all the beautiful women can have a healthy body while exercising and losing weight.
Exercise method of reducing stomach faster 2 1, special effect sit-ups
Sit-ups are the most effective way to help women eliminate small bellies. It is a kind of weightless aerobic exercise, which can not only reduce excess fat and fat, tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice the core strength area, which can not only exercise the rectus muscle, but also exercise the oblique muscle outside the abdomen and the erector spinae of the waist and back, which can effectively narrow the waist circumference and reduce the body weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens them forward at a speed of slowly counting to 10. At this time, the toes must be up and make the body become a straight line. After the completion, pause at the top, then bend the knees at a speed of counting to 5, and restore the thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
2. Jogging
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the effect of slimming is even more remarkable. In jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the more moderate one is "two steps and one breath, two steps and one shout". During the running, you should relax all over, you should not feel tired, and you should not let the heart and lung system feel pressure. Especially when you start running, you must slow down or even walk fast, in order to gradually adapt the cardiovascular system and joint muscles.
3. Belly dancing
Belly dance is not only a dance art form, but also promoted as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but also consume a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective exercises to reduce belly.
Raise your hands or put them on your waist, keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw the "8" in the air You can do this while watching TV at home, and the speed is not too fast, but remember, you must draw a complete "8".
4. Walk with abdomen contracted
Abdominal contraction walking is what is usually called abdominal breathing walking. When exhaling, contract the abdomen as much as possible. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, so beginners will not be used to it, but in order to get rid of the annoying abdomen, we must get into the habit of this. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
5, fitness ball
The fitness ball is easy to carry, and you can carry it with you after you get discouraged. Besides, fitness ball is a good way for MM who wants to lose fat on her stomach. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
Exercise method of reducing stomach faster 3 thin belly's exercise method 1: thin belly's small exercise
1. Lie on the bed, stay outside the bed below the hips, bend your knees so that your thighs are above your abdomen.
2. Keep your hands straight to the sides of your body, palms down, and put them under your hips.
3. Abdominal force, slow down to the speed of 5, straighten your legs forward, and make your body in a straight line. Then return to the original position at the same speed and posture.
tips：
This small exercise can eliminate abdominal fat and tighten abdominal muscles, especially for the lower abdomen. Back, shoulders and arms should be relaxed, and it is only effective to feel your stomach exerting force. When stretching your legs, your toes must be up, and when your legs are straight, pay attention to keeping your body parallel. Try it according to the above practice and make sure that your stomach will be flat.
Thin belly's Exercise Method 2: Massage thin belly.
Gastrointestinal dysfunction will lead to the inability of human body to metabolize water in the body, which will lead to the accumulation of excess water in the body, and the normal decomposition function can not be exerted. In order to strengthen gastrointestinal function, we can compress and massage the points of upper abdomen, anterior midline and water in the Intermediate People's Court, which can solve the common fatigue stomach disorder of modern people and improve the decomposition of fat, while water points can promote human body metabolism and have the effect of eliminating excess water in the whole body.
At the same time, you can rub the lower abdomen, and then overlap the four fingers of the big hand except the thumb, which can stimulate Daheng and Tian Shu, which is very effective in solving constipation. Make the fat accumulated in the stomach slowly disappear and restore the figure of noodles.
You can also massage your stomach, alternately pushing from the ribs to the navel, and then vibrating your hands. Massage is very effective in promoting the metabolism of subcutaneous fat. Such a massage method is completed, lying on your back. Bend your knees gently for 3 times in a row.
Thin belly's Exercise Method 3: Abdominal Breathing thin belly
The so-called abdominal breathing, as the name implies, means that the stomach is forced to inhale rather than the chest, that is, when inhaling, the stomach will bulge, and when exhaling, the stomach will contract smaller. I heard that this can suck more air, which will have many positive points for aerobic exercise. But it may be difficult to change from chest breathing to abdominal breathing at first, especially when running or cycling.
The benefits of abdominal breathing
1. can burn subcutaneous fat and visceral fat.
2. It can improve sciatica and lower blood pressure.
3. Suppress appetite, breast and waist, and improve edema.
4. Let the waist and abdomen muscles increase elasticity and improve sagging and relaxation.
5. Accelerate the metabolism of toxins in the body, reaching fifteen times as much as usual.
From the point of view of traditional Chinese medicine, abdominal breathing can massage the liver, moisten the viscera, promote gastrointestinal peristalsis and accelerate metabolism; From the point of view of western medicine, abdominal breathing can make the brain produce alpha brain waves, enhance the secretion of endorphins in the brain, and contribute to thinking and creativity. It can even produce a prostaglandin substance, which can slow down the damage of oxide free radicals and achieve the effect of antioxidant maintenance!
In addition to the above advantages, it is also found that abdominal breathing can increase body temperature and improve metabolic rate (weight loss)!
Skills of abdominal breathing
1. First practice statically, and consciously use small abdominal force to suck gas in from the nose until the abdomen bulges. Put your hands on your stomach to feel it. You can let the gas stop in your stomach for a while, and then spit it out slowly.
① Lie on the ground, bend your feet at 45 degrees, put your hands flat on your abdomen, and inhale through your nose for 3 seconds.
② Exhale through the mouth for 6 seconds, gently press the abdomen with one hand, and put the other hand under the back of the waist, feeling the back slightly pressed.
③ Finally, exhale through the nose 1 sec, press the muscles on both sides of the abdomen inward with both hands, fix the position of the intestine, and concentrate on exercise. The whole set of1sec exercise is repeated for 5 times.
2. After practicing for several times, I began to practice consciously and deliberately during exercise, and the time for air to stay in my stomach can be adjusted according to the intensity of exercise at that time.
3. When you start practicing, you may feel dizzy or often forget because you can't catch the trick, but don't be afraid in short, just remind yourself to keep practicing! One day it will become natural, and you will be breathing with your abdomen at any time and place.