First of all, while ensuring a balanced nutrition, we should prevent excessive calorie intake. In order to increase calorie consumption, we should do more aerobic exercise. You can choose a sport you like to do, such as brisk walking, badminton, table tennis, aerobics and so on. The best exercise time is one hour after dinner, 30 minutes each time, 3 ~ 4 times a week. It is better to stick to daily exercise.
In addition to reducing the fat accumulation in the waist and abdomen, it is also necessary to train the muscles of the waist and abdomen, tighten the abdomen and improve the muscle content of the waist and abdomen. The waist and abdomen training plan is as follows:
Russian twist
2) Lift your legs and hips.
3) supine prone rotation
4) Lie on your back with your legs down.
Lie flat on the mat, put your hands behind your head, straighten your legs together and lift them at an angle of 30 ~ 60 with the ground, then get up and roll your abdomen. This action is more difficult, you can start from 5 and gradually increase to 20.
5) climbers
6) prone jump
7) Alternate low leg lifts
8) Side plate bracket
9) Stretching push-ups
Each of the above actions is a group of 20 times and three groups of * * * times. The interval between groups is 30 seconds, the action interval is one minute, and the stretching action is maintained for 20 seconds. Arrange training 3 ~ 4 times a week, which can be adjusted according to your own situation, but not less than 1 time per week.
Finally, it should be noted that the above training plan must be completed in strict accordance with the requirements in order to achieve the expected results. If you can't finish it because of poor physical fitness, you can choose simple action exercises or reduce the number of trainings. With the extension of practice time, the amount of training should be gradually increased until it can be completed.
Want to lose weight, many people say that it can be done through exercise. Yes, this is indeed a good method, but it is tiring and takes a long time, and not everyone can stick to it.
If you can't stick to it, it really looks very thin, then you can consider liposuction.
Waist and abdomen liposuction is to suck out deep subcutaneous fat, so that the local fat layer becomes thinner and the waist circumference becomes thinner; During the operation, superficial fat with a thickness of about 1cm will be left close to the superficial skin to ensure the feel and smoothness of the skin after liposuction.
Because the amount of fat in adults is stable, fat will not grow back after liposuction and slimming. As long as you keep a healthy diet, you can basically maintain good results.
If you feel that your face is sunken, you can also use the sucked fat to transplant it after you are ready to fill the depression.
The effect before and after liposuction in waist and abdomen
Waist circumference is a sign of health. A thin waist makes people live longer, otherwise it is sub-health. I think thin waist should start from the following aspects:
1, children should form the habit of practicing with the waist when exercising;
2, a reasonable diet, good spleen and stomach, is conducive to losing weight and thin waist;
3. Take an active part in physical exercise and carry out aerobic outdoor activities;
4. Using acupuncture, moxibustion and bloodletting of traditional Chinese medicine to eliminate damp and cold qi in the body will be of great benefit to local waist and buttocks.
Based on the author's experience, I am interested in ...
Do more waist exercises or walk for a long time and eat less a day. For example, you can only eat 1 meal a day, you can eat an egg and pure milk for breakfast, eat casually for lunch, skip dinner, try not to eat sweets and eat less sweet fruits. After 1 week, you can lose 5 kg, reduce your waistline by 1 lap, and have loose pants. You should exchange them for smaller ones.
Exercise more and swim more! Running ... or something, or yoga.
Increase basal metabolism through anaerobic exercise and consume fat through aerobic exercise. Thin waist can also thin the whole body, of course, diet control is the most important.
Exercise and do yoga.
Reasonable and correct exercise, a nutritious and healthy diet, and persistent perseverance, let alone a slim waist, do not want to lose weight.