6 strokes reduce the waist circumference by 5cm. Abdomen is the place where human body fat is most likely to accumulate, and it is also the place where there is less exercise in daily life. Are you still worried about your bucket waist? Let's learn 6 tricks to reduce the waist circumference by 5cm.
6. Quickly reduce the waist circumference by 5cm 1 1 and jump out of the fat.
All rhythmic dance forms are good ways to burn fat and calories-400 calories an hour-and dancing is also a powerful way to slim down. Sasha, standard dance and belly dance are particularly effective.
2. Replace your chair with a diet ball.
Maybe you think it's a bit silly to sit on the weight loss ball instead of watching TV in the usual chair; However, when you have to balance your body sitting on the ball with muscles, especially the muscles in your abdomen, it is very beneficial to strengthen your abdomen.
Step 3 do sit-ups
Yes, you know, it's an old-fashioned method, but lying down and stretching is really useful for relaxing. If other methods can't get immediate results, consider doing 10- 15 minutes of sit-ups every day. Remember to put your hands next to your ears, not behind your head, so as not to strain your neck or back.
4. Bend down and lift.
If you find it difficult to do sit-ups, do bending exercises instead, which is equally effective and easier to do. Lie on your back on the floor with your hands at your sides. Lift your hips off the ground with only your abdominal muscles, while placing your arms and shoulders on the floor. Hold this position for a few seconds, and then gently fall back to the ground. Repeat this action 15-20 minutes.
Step 5 do yoga
Not only celebrities like Madonna can do it, but yoga is suitable for people at all levels. How comfortable it is to take a yoga bath, especially for the abdomen, because yoga is also a breathing exercise with the abdomen. Besides, yoga is very helpful for training body shape-having a good body shape and, of course, a flat belly!
6. Check your body posture
I want to keep my abdomen flat and my back strong. Because the muscles around the waist also support the spine, standing up straight can keep the muscles in the back and abdomen tense.
6 tricks, fast waist reduction, 5cm2, how to slim down?
Good posture, straight waist and abdomen
Between sitting and lying, people always like the most comfortable posture, but comfortable posture does not necessarily mean health, especially for people with thicker waistlines. Maintaining a "comfortable" posture for a long time will not only accumulate more and more fat on the stomach, but also strain muscles and ligaments, and even affect cardiopulmonary function. Keeping the posture of holding your chest and abdomen for a long time is actually exercising your abdominal muscles, which is very useful for reducing your waistline over time.
People who work at their desks for a long time must get up and walk for half an hour; When walking, you should hold your head high, your eyes look straight ahead, your toes point straight ahead, your steps are natural, and your steps must be brisk; When standing, the chin is slightly retracted, the abdomen is slightly retracted, and the center of gravity is slightly forward.
Good exercise, more aerobic exercise.
Exercise is divided into aerobic and anaerobic. Although anaerobic exercise can enhance people's muscles and explosive power, the fitness effect is limited to shaping body lines, which is generally not as good as aerobic exercise. Therefore, people who want to reduce their waistlines had better choose aerobic exercise.
Common aerobic exercise can be divided into track and field, skipping rope, cycling, jogging, playing basketball, table tennis, swimming and walking according to calorie consumption. Among them, brisk walking, swimming, dancing and cycling are the four most suitable exercises recommended by American Daily Health Network, which can effectively improve cardiopulmonary function, lower blood pressure, regulate blood lipid and control blood sugar, especially suitable for middle-aged and elderly people. Every aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, we should keep the heart rate close to and not exceed the "bull's-eye rate". Generally speaking, "bull's-eye rate" is equal to 170 minus age. Once there are obvious phenomena such as palpitation, shortness of breath, fever and dizziness, it means excessive exercise.
Good food, one meat, one vegetable and one bacterium.
A reasonable diet is very important for everyone who wants to control their waistline. You can keep in mind the principles of "one, two, three, four, five" and "red, yellow, green, black and white". One: Drink a bag of milk every day. Two: 250 grams to 350 grams of carbohydrates, equivalent to 62 to 82 staple foods. Three: Three servings of high protein. One serving is one or two lean meats or a big egg, or two tofu, or two fish and shrimp, or three or two chickens and ducks, or half two soybeans. Four: four sentences, that is, "coarse and fine, neither sweet nor salty, four or five meals, seven or eight full." Five: 500 grams of vegetables and fruits. Eat more colored food. "Red": tomatoes, red wine (a small amount), red peppers, etc. "Yellow": carrots, sweet potatoes, corn, pumpkins and so on. "Green": green tea. Drinking green tea regularly can prolong life, reduce tumors and reduce arteriosclerosis. There are also green vegetables rich in various vitamins and minerals. The deeper the green, the more nutrients there are. "Black": Black food, such as auricularia auricula, can reduce blood viscosity. "White": refers to oatmeal, plus bean products and garlic. You can eat some health treasures to slim your waist.
Experts also recommended a diet: one meat, one dish and one fungus (edible fungi) for each meal. For breakfast, eat "four-color nutrition porridge" 1, boiled eggs 1 (remove half yolk) and 250ml； of milk; Lunch rice 1 2, steamed fish 2, mixed cucumber, black fungus 5, raw tomato 5; For dinner, we will eat 3 Liang Huang chicken, 5 Liang boiled Chinese cabbage (a little mushroom and shrimp skin), 1 2 rice, 1 2 mung bean porridge. All-day oil 15g, salt 3g. In this way, people who are full at seven points per meal, overweight, obese, or accompanied by hypertension, fatty liver and coronary heart disease can generally lose about 1 kg per month.
It is good to drink boiled water and light tea.
Sweet drinks are the enemy of waistlines. A joint study by British and American scientists shows that drinking more than 355 ml of sweet juice or carbonated drinks every day will "pressurize" blood vessels. According to the American Heart Association, the intake of carbonated drinks should not exceed 3 cans (355 ml) per week.
In fact, the best drink is boiled water or light tea; Honey water, soybean milk, lemonade and other drinks can also be drunk properly. Professor Hong Zhaoguang recommended a "drinking schedule" to help you reach the "drinking index" easily. Drinking 250 ml of water before getting up at 6: 30 can help detoxify the kidneys and liver. At 8: 30, after arriving at the office, drink at least 250 ml of water first. 1 1: 00, drink the third glass of water in a day to replenish the lost water, which is helpful to relax the tense working mood. 12: 50, drink some water half an hour after lunch to strengthen the digestive function of the body. 15: 00, drink a glass of water to refresh yourself. 17: 30, drink another glass of water before going to work, and you won't overeat at dinner. Drink another glass of water at 22: 00 1 until half an hour before going to bed, but don't drink too much, so as not to affect sleep.
Good tool weighing scale, waist ruler.
Weighing scale: Having a weighing scale at home can not only keep abreast of your weight changes, but also supervise your family to control their weight at all times. According to an article published on the website of the American Journal of Health, good weight control is very beneficial to the heart. I suggest you weigh yourself every other month or week, and adjust it as soon as you find a tendency to get fat. The body mass index (BMI) is the healthiest between 18-24.
Waist ruler: A general soft ruler will do. It is best to put it in a conspicuous position at home and get into the habit of measuring waist circumference regularly. The correct way to measure waist circumference is to stand up straight naturally, with feet shoulder width, and put an inelastic soft ruler at the midpoint of the connecting line between the upper edge of hip bone and the lower edge of the 1 2nd rib (usually the natural narrowest part of the waist), horizontally surrounding the abdomen1week. When measuring, the ruler is close to the skin, but it cannot sink into the skin, and the waist length at the end of normal exhalation is measured. It is best to ask your family to help you measure and avoid visual errors. Male waist circumference ≥85 cm, female waist circumference ≥80 cm is the limit of excessive waist circumference.
Pedometer: A cheap and simple pedometer is a good helper to control weight. The research results published in Journal of American Medical Association show that pedometer users' exercise increased by 27% on average, and their weight generally decreased. At the same time, their blood pressure has also dropped to the normal range, and the risk of sudden heart attack and stroke has been significantly reduced. It is best to stick to 6000 steps to 1 000 steps every day.
A good life loves cleaning and taking the stairs.
Good living habits not only make life orderly, but also reduce waistline by the way. For example, if you love cleaning and do more housework, you can keep fit unconsciously. Mopping the floor can exercise the upper body, wiping the table can bid farewell to the fat on the upper arm, twisting the waist when hanging clothes can exercise the muscles on both sides of the waist, stretching the body when cleaning the window, shaping effectively and doing targeted lateral bending exercises.
If the floor is not very high, you might as well take the elevator and climb the stairs instead. A study in Switzerland pointed out that sticking to climbing stairs 12 weeks can reduce the risk of heart disease. It is suggested that the elderly can climb the stairs appropriately when going upstairs, and take the elevator when going downstairs, because the action of going downstairs has a great influence on the knee joint. Women who often wear high heels had better keep a pair of flat shoes, which can improve their willingness to walk more.
Good friends and relatives encourage each other.
Because eating habits and lifestyles are similar, people who live together for a long time are prone to the same health problems. Therefore, once the waistline is found to be getting thicker, family and friends may wish to supervise and encourage each other and go out for a walk.
Couples can choose some closely coordinated sports, such as walking and badminton. Parents and children can choose some simple projects that can fully arouse their children's enthusiasm, such as games, roller skating and mountain climbing. Partners can choose some competitive sports that can improve each other, such as mountain climbing, hiking and various ball games. Mutual supervision can make sports interesting and unconsciously shorten waistline.