1, 5-step yoga tightens the hips.
(1) Put the fitness ball under the abdomen, support the ground with both hands, keep your body in a straight line, put your legs together, tighten the muscles of your legs and hips, and relax your shoulders. Bend your right leg, stretch your feet up, and keep breathing. Inhale, lift your left leg slowly, so that your right foot can be close to the inner side of your left thigh, extend your chest, look ahead, and pay attention to keeping your body balanced. Exhale, put down your left leg and relax your right leg at the same time, and return to the starting position. Left and right leg replacement exercises.
(After each movement, keep 3-5 breaths. One group of movements is performed 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )
(2) Lie on your back on the mat, put your arms at your sides, bend your knees at right angles, and put your feet on the fitness ball. Inhale, press the ground with both hands, lift your hips up, tighten the muscles of your thighs and hips, and try to control the ball with the strength of your legs. Exhale and slowly lower your hips.
(After each movement, keep 3-5 breaths. One group of movements is performed 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )
(3) Kneel on the mat, keep hip width, put your arms around the fitness ball from the back of your body, tuck your hips in, and look straight ahead. Exhale, bend back, extend the chest and pull it up, and then stick it to the fitness ball. Inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball and breathe evenly. When inhaling again, put your hands around the fitness ball again. Exhale, lift your body by the strength of your abdomen and return to your starting position.
(After each movement, keep 3-5 breaths. One group of movements is performed 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )
(4) Stand on the mat, lean forward and put your hands on the fitness ball. Inhale, stretch your right leg backwards and stretch your feet. Exhale and slowly lift your right leg so that it is on the same plane as your back. Inhale, lift your left arm and stretch it far away, look at the ground and tighten the muscles of your hips, abdomen and legs. When exhaling, gently put your left arm on the fitness ball to keep your body balanced. Relax, return to the starting position, and then switch to the other side.
(After each movement, keep 3-5 breaths. One group of movements is performed 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )
(5) Stand on the mat with your legs slightly apart, put your arms on your chest and keep breathing. Inhale, move your right leg to the left rear side of your body, and tighten your leg muscles and feet. Exhale, squat slightly, bend and overlap your legs to keep your body balanced. Inhale and stretch your knees again. Exhale, return to the starting position, change your left leg and start again.
(After each movement, keep 3-5 breaths. One group of movements is performed 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees. )
2, 8 thin into a small waist movement
(1) Hula hoop walks.
Hula hoop was an entertainment when I was young. Now hula hoop is not to regain innocence, but to turn away fat! Hula hoop is a very targeted waist and abdomen slimming training method, which can not only exercise the lumbar spine and muscle groups, but also exercise the waist and abdomen fat that is not easy to exercise at ordinary times.
(2) It's more exciting to have an abdomen and go quickly.
Experiments show that fast walking can consume more calories than running, in other words, fast walking can make you lose weight faster! And if you can inhale and abdomen while walking fast, this exercise with muscle traction can double the rate of fat decomposition.
(3) Take out 15 minutes to stand upright against the wall every night.
Standing against the wall seems ridiculous, but it can actually make fat burn. In the process of standing against the wall, the muscles contract tightly, the blood circulation speed increases, the basal metabolic rate increases, and the fat in the waist and abdomen begins to be dismantled.
(4) Abdominal massage accelerates fat decomposition.
According to the theory of traditional Chinese medicine, there are many meridians distributed in the abdomen, especially the veins. Massage with veins can promote gastrointestinal peristalsis, accelerate lymphatic circulation and promote fat disintegration. If massage can be combined with some water-benefiting essential oils (such as grapefruit, geranium, juniper, citrus, etc.), it can play a better role in slimming the waist and abdomen.
(5) Supplementing more B vitamins.
Vitamin B is a natural slimming nutritional supplement. Although it can't directly fight fat like slimming drugs, it can improve the physical environment and shape the constitution that is not easy to gain weight.
(6) Pitaya is not just delicious.
Pitaya tastes sweet, and more importantly, it contains oligosaccharides and a lot of cellulose, which can improve the intestinal transport function and quickly discharge the body garbage that causes abdominal fat.
(7) Have a cup of Pu 'er tea.
Compared with green tea and scented tea, Pu 'er tea is a fermented tea, which contains a lot of beneficial bacteria and enzymes, which can help to expel greasy food and improve physical fitness, while a large amount of caffeine contained in Pu 'er tea can also promote lymphatic circulation and improve edema.
(8) Adjust your diet
In the daily diet, try to eat more green vegetables and reduce the intake of fat and carbohydrates. In addition, we should ensure the intake of calcium and protein, because they can maintain a long-term satiety and inhibit fat accumulation.
3, 4 steps yoga to reduce thigh fat
(1) supine kick
1) Lie on your back on the mat, put your arms at both sides of your head and hold elastic belt;
2) Inhale, lift your right leg, hook up your toes, and hold both ends of elastic belt with your hands;
3) Exhale and place elastic belt on the back of thigh;
4) Inhale, stretch the elastic belt with both arms, and lift the arch to the distance;
5) Inhale again, straighten your legs and extend upward, and stretch elastic belt with your arms;
6) Exhale and bend your knees. Inhale, put elastic belt back on the back of thigh and stretch. Exhale, return to the initial state, and switch to the other side.
Editor's Note: Keep 3-5 breaths after each movement, and one group of movements will be performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
(2) Bending and stretching
1) Stand on the mat, hold both ends of elastic belt with both hands, step on elastic belt with your left foot, and take a small step forward with your right foot;
2) Inhale, tighten your arms and stretch the elastic belt, and put your hands on both sides of your chest;
3) Exhale, and the arm pulls elastic belt to extend to the scapula;
4) Inhale, bend your knees, open your arms and extend backward, and extend your chest far away to keep your whole body stretched;
5) Exhale, slowly relax your arms and retract your bent knees. Return to the starting position and practice on the other side.
Editor's Note: Keep 3-5 breaths after each movement, and one group of movements will be performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
(3) Side brace stretching
1) keep kneeling on the mat at four o'clock, with arms shoulder width;
2) Grasp both ends of elastic belt with both hands and stretch his right leg backward;
3) Exhale, rotating the body clockwise with the left knee as the support point, with the right leg in front and the left leg behind;
4) Inhale, stretch elastic belt with your arms, extend upward, look at the ceiling with your eyes, stretch your chest, tuck in your abdomen, and tighten your leg muscles;
5) Exhale, relax your arms and put them down slowly. Return to the starting position and practice alternately on the left and right sides of your body.
Editor's Note: Keep 3-5 breaths after each movement, and one group of movements will be performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
(4) Load-bearing leg lifts
1) Lie on your side on the mat, bend your elbows at right angles to the ground, put your right hand on the ground in front of your body, and tie elastic belt to the position above your knees;
2) Exhale, bend the right leg and tighten the thigh muscles;
3) Exhale to adjust breathing, inhale to spread across joints, extend the right knee upwards, and tighten the muscles of thighs and buttocks;
4) Inhale and return the right leg to Action 2;
5) Exhale, return to the starting position, and train the left and right legs alternately.
Editor's Note: Keep 3-5 breaths after each movement, and one group of movements will be performed 10-20 times, with 2-3 groups every day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.