1, abdominal breathing thin belly
Abdominal breathing is mainly diaphragmatic movement. When inhaling, the upper and lower diameters of the thorax increase. When you put your hand on your navel, you will feel your stomach lifting. When you exhale, your abdomen and chest shrink. Put your hand on your stomach and your abdomen will sink. Breathe once for about 10- 15 seconds, and you can inhale about 500 ml of air.
Abdominal breathing does not require space and time. You can do abdominal breathing thin belly while working, which is the simplest and most convenient way to thin belly and waist.
2, thin belly's yoga action diagram.
Skyscraper style
It can massage abdominal muscles, promote abdominal fat burning, and help to quickly lose a small belly.
Step 1: Stand with your feet apart 1 fist width, hold your hands and fingers crossed, turn your palms up, look up, look at the back of your hands, inhale, lift your heels, hold your breath, and stretch your body upward for 5- 10 seconds. Exhale and lower your heels, release your hands and return to your side.
Step2: Hold your arms above your head, hold your elbows in both hands, exhale, and bend your upper body forward so that your back and legs are at 90 degrees.
3. Step3: Inhale, straighten your upper body, stand on your toes, and stretch your body upward.
Step4: Exhale, separate your face and arms and lift them sideways, parallel to the ground. Inhale, raise your arms again, straighten your upper body, exhale, return your hands to your side, and land your heels. Repeat the above steps for 6 times.
4. Boat type
Regular practice of boating can improve the digestive system, promote detoxification and reduce stool.
Step 1: Lie on your back on the mat, inhale, and lift the upper body, two arms and two legs at the same time, so that the upper body and two legs keep an angle of 30 degrees with the ground, and the two arms are straight forward and parallel to the ground, and hold their breath. Exhale and put your body back on the yoga mat. Repeat 6 times.
Step2: Raise the trunk according to the above steps again, but make fists with both hands to keep the muscles tense. Exhale and put the body back on the yoga mat, and repeat the action 6 times after relaxing.
5, vertical legs
Raising the legs can help relax the hips, stimulate the digestive system, prevent constipation and eliminate flatulence.
Step 1: Lie on your back, put your arms on both sides of your head and straighten forward, inhale, slowly lift your legs at 30 degrees to the ground, and breathe normally for 20 seconds.
Step2: Breathe, and continue to lift your legs at an angle of about 60 to the ground for 20 seconds.
Step3: Exhale, lift your legs until they are at an angle of 90 with the ground, and hold for 40 seconds. Exhale your legs and slowly put them back on the yoga mat to relax and rest.
6. Stretch the back of your legs
Step 1: Sit with your back straight, your thumbs crossed, your inspiratory arms extended upward, and your spine fully extended with your legs straight.
Step2: Exhale, try to keep the spine stretched, bend forward close to your legs, and take a few deep breaths.
Step3: When you can't stick your legs to your head, don't worry or stretch too hard, just try your best. Breathe back, adjust breathing and repeat the action 2-3 times.
7, abdomen magic
Step 1: Lie on your back, with your knees naturally bent and your feet shoulder width apart. Keep your arms straight at your sides, palms down. When exhaling, close the abdomen and lift the upper body, and the arms are parallel to the ground; Inhale, Hui Luo ground, relax arms and shoulders, repeat 18 times.
Step2: Put your right foot on your left knee, with your forefinger crossed behind your head. When exhaling, lift the upper body, with the left elbow close to the right knee and the right knee and right arm relaxed. Repeat 18 times.
8. Step3: Keep the arm movement unchanged, change to the left, and repeat the movement 18 times.
Step4: Lift your feet vertically to the ground, overlap them, stick your arms straight to your sides, then lift your legs and hips with abdominal strength, and repeat the action 18 times. When moving, try to relax your upper arms and upper body.
9, door latch type
It can reduce the excess fat on the waistline, flexible the spine and eliminate the stiffness of the back.
Step 1: Put your knees together, kneel on the mat, straighten your left leg to the right, align it with your right knee, point your left foot to the left, and lift your arms horizontally, parallel to the ground.
Step2: Exhale, bend your body to the left, put the palm of your left hand up on your left ankle, stick your left ear to your left arm, straighten your right arm and move it to the left, so that your palms are folded and kept for 30-45 seconds; Exhale straight from the upper body, restore your arms to the side of your body, and retract your left waist, and then do exercises on the other side according to the above steps.
10, bow type
It can reduce excess fat around waist and pelvis, strengthen back muscles, eliminate fatigue and strengthen chest and abdominal muscles.
Note: People with dislocation of spinal joints, hernia, gastric ulcer or intestinal tuberculosis should not practice this action to thin waist.
Step 1: Lie prone on the mat, with the palms of both hands flat on the side of your body and your feet together; Bend your knees, put your calves as close as possible to your hips, stretch your hands one after another, and grab your feet or ankles.
Step2: Inhale, tilt your torso as far as possible, with your back arched, and lift your head upward. At the same time, lift your legs as high as possible with your hands. Breathe normally and hold for 1-5 seconds. When finishing work, slowly lower your legs and upper body, release your hands and return to your body side, with one side of your face on the ground, completely relax, and then repeat the action for 3-5 times.
1 1, abdominal massage exercises thin belly.
Abdominal massage massage thin belly
Regular massage of the abdomen can promote gastrointestinal peristalsis and help clear the stool in the body.
Step 1: Lie on your back, with your hands together and your fingers parallel, push from the bottom pair of ribs to the bottom of your abdomen, and then push the fingers and palms up in turn, and then work up and down 12 group.
Step2: Put your hands on the abdomen, and push from one side of the abdomen to the other side at the same time, back and forth 12 group. Hands together, fingers parallel, reverse massage abdomen 12 turn, then forward massage 12 turn.
12, knead waist and abdomen fat thin belly
Step 1: Hold your hands on both sides of your waist and abdomen, and forcibly hold the abdominal fat upwards for 5 seconds, and repeat it for 5- 10 times. The lifting range is appropriate so as not to feel severe pain.
Step 1: Keep your palms close to the sides of your waist and abdomen, and rub the fat in the front and back direction of your body to help your abdomen exercise and consume fat. Knead for 10 minute, until the waist and abdomen skin feel hot.
13, acupoint massage thin belly
There are many acupoints in the abdomen. Pressing the abdominal acupoints often can effectively promote metabolism, eliminate abdominal fat, and cultivate a charming waist. Let's take a look at which acupoints have the effect of thin belly.
Daheng point
Location: 4 inches away from the navel
Massage this point can relieve constipation, remove the oil in the intestine, reduce weight, eliminate waist and abdomen fat and reduce blood fat.
Massage method: press the fingers of both hands at the same time, and massage in a circle 100 times.
14, Tianshu point
Location: Three fingers wide on both sides of navel.
Massage this point can regulate the stomach, not only stop diarrhea, but also relieve constipation. Massage for 10 minutes every day can help clear the accumulated stool in the intestine and easily drive away the meat accumulated in the abdomen.
Massage method: Knead Tianshu point 50~ 100 times at the same time with the fingers of both hands, and repeat it counterclockwise and clockwise respectively.
15, water hole
Location: The belly button is about one finger wide.
Regular massage of this acupoint can promote excretion function, improve water metabolism and prevent constipation and abdominal distension.
Massage method: bend the index finger of the right hand, and press the water point with the knuckles of the second diet for 10 minute, with the strength suitable to make the skin slightly warm.
16, Daju point
Location: 3/4 points from the navel to the left and right three fingers wide.
Massage Daju point 10 minute every day can promote gastrointestinal peristalsis and help solve the problem of abdominal distension and constipation.
Massage method: Hold your hands on both sides of your waist and abdomen, with your thumb facing forward, press on the big giant point, and stabilize your wrist with four points. Then press Daju point 10 minute with your thumb in a clockwise circle.
17, Qihai point
Location: One and a half inches below the umbilicus in the midline of abdomen.
Massage on Qihai point can improve the symptoms of indigestion and constipation.
Massage technique: the index finger and middle finger are close together, and the Qihai point is massaged in a circle with certain strength.
18, what fruit does thin belly eat?
The swimming ring on the belly is mostly caused by sitting too long for lack of exercise, or the stool is not discharged in time. Eating some fruit every day can effectively promote gastrointestinal peristalsis and reduce abdominal fat. Let's take a look at what fruit thin belly eats.
Thin belly eats bananas.
1 banana is about 8 1 calorie, which is higher in fruit. However, bananas are rich in dietary fiber and have the effect of relaxing bowels. Eating a banana every morning and evening can stimulate gastrointestinal peristalsis, make feces soft and easy to excrete, reduce stool in the stomach, and naturally the small belly disappears.
19, thin belly eats papaya.
100 grams of papaya has 27 calories, and the sugar content is not particularly high. Papaya contains papain, which can promote the decomposition of protein, sugar and fat, so as to reduce mast cells, promote metabolism and remove abdominal fat! Attention! Papain enzyme of green papaya is about twice as much as that of mature papaya.
20. thin belly eats lemon
Lemon is rich in citric acid, which participates in and promotes heat metabolism. Drinking a glass of lemonade on an empty stomach in the morning can also promote detoxification and defecation, which has obvious effect on reducing stomach.
Note: people with weak spleen and stomach should not drink lemonade on an empty stomach.
2 1, thin belly eats yacon.
Yacon contains a large amount of water-soluble fiber, which can regulate the stomach and intestines, promote digestion, moisten the intestines and relieve constipation, improve the function of the stomach and intestines, and can effectively reduce cholesterol, blood lipid and blood pressure if eaten regularly.
22. thin belly eats grapefruit.
Grapefruit has a very high vitamin C content, the calorie of100g grapefruit is 33 calories, and the sugar content is low, so it is the favorite diet food for European and American actresses. Its special "enzyme" can prevent the body from turning sugar into fat, so eating grapefruit often can help to lose weight, thin belly.
23. thin belly eats strawberries
100 grams of strawberry has 30 calories, which is a low-calorie fruit. Pectin and cellulose contained in strawberries can promote gastrointestinal peristalsis and improve constipation. Eating a few strawberries after meals 1 hour can help stimulate gastric acid secretion and promote food digestion as soon as possible, so as to reduce food residues in the stomach and effectively eliminate the small belly.
24. thin belly eats apples
Apples are rich in pectin and dietary fiber, which can stimulate the secretion of digestive juice and promote gastrointestinal peristalsis. A three-day apple diet once a month can help effectively clean up the stomach and slim down the ugly little belly.
Attention! Three-day apple diet means eating only apples for three days, which is not suitable for people with weak spleen and stomach.
25. thin belly eats watermelon.
Watermelon has the effect of diuresis and edema elimination. Eating more watermelon can help to expel excess water and toxins from the body, which is good for weight loss. However, watermelon has a high sugar content and a lot of water, so it is easy to support the stomach. Therefore, the daily consumption of watermelon should not exceed 1000 grams, and it should not exceed 300 grams at a time. Otherwise, it is easy to support the stomach, but it will grow a small stomach.
26. What are the fitness equipment in thin belly?
Hula hoop thin belly
Hula hoops in the market are all 10-50 yuan, which are inexpensive and have no requirements for venues. You can play at home anytime and anywhere.
Exercise frequency: 4~6 times a week, 2~3 groups each time, 20~30 minutes for each group, and 20~30 minutes for rest between groups, generally no more than 45 minutes.
Exercise effect: When turning hula hoop, it can promote gastrointestinal peristalsis, help clean up intestinal garbage, accelerate fat burning and reduce excess fat in the abdomen.
27. thin belly, supine board
Supine board, also known as supine plate, web strengthening device and abdominal muscle training device, exercises abdominal muscles and reduces abdominal fat. With this fitness equipment, you can do sit-ups, back-folding exercises, leg lifts on your back, etc. It is the mainstream equipment for family fitness.
Exercise frequency: once every other day, you can do different movements, thin belly.
Exercise effect: Doing sit-ups on the abdominal muscle board can effectively reduce abdominal fat, tighten abdominal muscles, and achieve the effect of removing a small belly and practicing a small waist.
28. Yoga ball thin belly
The price of yoga balls ranges from tens to one hundred, and it is a common exercise and fitness equipment. Moreover, the action arrangement of yoga ball is mainly aimed at the abdomen, back, waist and other major parts, and it is a weight-loss equipment used by girls.
Exercise frequency: You can practice for 40 minutes every day or once every other day.
Exercise effect: It is more interesting and difficult to practice thin belly on yoga balls. You can do some exercises aimed at the waist and abdomen to help quickly eliminate abdominal fat.
29, skimming machine thin belly
Fat skimmer is a kind of weight-reducing instrument, which adopts the principle of balanced lateral motion and amplitude superposition in sports science, which can make the whole body fat move and promote its decomposition to achieve the effect of reducing fat.
Exercise frequency: using 10 minutes every day is equivalent to jogging 1 hour.
Exercise effect: It can promote the burning and decomposition of abdominal fat without strenuous aerobic exercise.
30, far infrared weight loss belt
Far-infrared slimming belt uses far-infrared technology, which can effectively relieve the symptoms of abdominal, back and waist pain. It is safe to use, convenient to operate, and has various functions, which integrates slimming, health care and leisure.
Exercise effect: Far infrared vibrates with human body, accelerates cell movement, and promotes blood circulation and discharges toxins through the rise of body temperature. This kind of far infrared frequency is the same as that of human body, and it is harmless.
3 1, treadmill
Treadmill is a regular fitness equipment at home and gym, which is suitable for both men and women. Treadmill is an aerobic exercise, which can not only thin belly, but also exercise the muscles of the whole body, so that the figure is symmetrical. It's just that the effect of reducing stomach is slow, not as targeted as other thin-bellied equipment.
Tips: When using the treadmill, we should master the running speed, which is directly related to whether we can keep running for a long time. Generally speaking, running too fast at the beginning will lead to a linear decline in our patience. If we want to keep running for a long time, we need to slow down at the beginning and then keep exercising at this speed.