Abdominal weight loss refers to abdominal obesity using one or more weight loss methods: including drug methods, therapeutic food methods, acupuncture methods, yoga methods, exercise weight loss methods and the more popular lap band physical weight loss methods. Below I give you an introduction to the most effective abdominal weight loss exercise, I hope you useful!
5 kinds of abdominal weight loss exercise
a, back rotation stretching exercise
This kind of abdominal weight loss exercise of specific practices: 1. Lie on the ground, forehead on your hands, palms of the hands on the ground, feet apart and hip-width. Shrink your abdomen. 2. Lift your head, shoulders and chest off the ground. Turn your upper body to the right with your back toward the center. Switch to the left and start again, continuing until you've done 6 rotations on each side of your body.
Second, the chair abdominal exercise exercise
This group of abdominal weight loss exercise exercise is convenient, easy, fast-acting, suitable for daily practice or every other day. Practice: Sit on the side of the backrest chair, hands against the back of the chair, feel as if the human body to slide down from the chair, relaxation bow back step waist, waist to try to stick to the chair surface. The first group: feet take turns to do the action of pedaling a bicycle, at this time the leg muscles should be relaxed, requiring a foot downward stretch, the lower the better, but can not touch the ground, the other foot bent upward, the higher the better, repeat the exercise, and every day to insist on 20 down. The second group: the same posture as above, both legs at the same time upward bending, and then at the same time downward extension, pay attention to the waist can not be on top, should try to make the abdomen and stomach contraction, and then try to approach, in order to achieve the abdomen is also tight and also Shu, every day, adhere to the 20 next.
Third, butterfly open
This abdominal weight loss exercise, is due to the legs placed in a position very much like a butterfly's wings, in the action of constantly open, close, and therefore named. This seated position requires the palms of the feet to touch together and then retract the heels to the root of the thighs. Put your hands on your knees, and then give some auxiliary force to press your knees down
Four, toe dip action
First of all, the body lies flat. Let your thighs bend at a right angle of ninety degrees, while your calves are parallel to the ground. And both hands are naturally flat on both sides of the body, palms facing down. At this time, the upper body should be tense, and the back should be close to the floor. Then lower your left leg in two steps, starting at the hips only, with the toes punching down to the ground and the toes not really touching the ground. Exhale and return the leg to the starting position in two steps, then do the same with the right leg. Repeat this action alternately with both legs, twelve times for each leg.
Fifth, scissor feet
Adhere to this abdominal weight loss exercise, you can exercise to the abdominal muscles, especially the rectus abdominis. First sit on the floor, and then lean back, with flat upper arms and palms to support the body, the straight legs up, and the ground to reach a 45-degree angle, and then slowly down, the legs down the process, and constantly left and right to exchange the position of the feet until the ground, repeat the action of lifting, falling, cross, as many as possible within 30 seconds to complete.
A, dump belly belly cultivation method of diligent legs
1, regular aerobic exercise
Aerobic exercise is the best fat-burning agent, it is recommended that the frequency of low-intensity aerobic exercise can be carried out at a frequency of 3-5 times a week for 30-50 minutes each time. Walking, jogging, aerobics, swimming, cycling, etc. are good sports, as long as persistent can achieve a good slimming effect.
2, local training for the waist and abdomen, beautify the line
Completed the fat loss, and how to exercise the waist and abdominal muscles, strengthen the line? In this regard, most women are afraid of practicing muscle, can sculpt the muscle curve of the weight training is very exclusive, not quite clear about the specific exercise method. In fact, the physiological characteristics of women determine that it is difficult for us to build muscle, and ordinary strength training can only maintain the original muscle content and exercise muscle lines. So, you though bold and assured to try the current three most popular waistline sculpting exercise.
▲Rolls
Fitness field commonly used? curls? to replace the "sit-ups". crunches?
Standard posture:
Lying flat on your back, your legs are at 90 degrees, your legs are flat on the ground, or your legs are lifted to the thighs perpendicular to the ground, and your legs are still at 90 degrees. Starting from the shoulders, take advantage of the power of the abdominal muscles to slowly lift the upper body, stopping at the position where the abdominal muscle contraction is the most difficult. Slowly lower, also using the power of the abdominal muscles to lower in a controlled manner, do not let the shoulders on the ground. Then up, with breathing, up and down are evenly controlled. Beginners can be 15 a group, do 3 groups, after a certain foundation can be a group of 20 ~ 50 variable, and then do 3 ~ 5 groups as needed.
▲Plank support (PLANK)
Plank support belongs to the consumption of body shaping, although the action is simple, but to mobilize the whole body muscles, can effectively exercise transverse abdominal muscles. Beginners do not want to compete with themselves, the first week you can start from 30 seconds to practice, slowly incremental, once you can do 2 minutes to achieve good results. The best way to do this is to use 4 groups of 30 seconds each to reduce the burden of the workout, and not more than 20 seconds between each group.
▲ sit-ups
Sit-ups are the most familiar way to slim down the abdomen, mainly for the abdominal muscle groups, long-term exercise can enhance the strength of the abdominal muscles, and improve the elasticity of the abdominal muscles.
Standard posture:
Lie on your back, legs together, hands up, use the abdominal muscle contraction, arms forward swing, quickly into a sitting position, the upper body continues to bend forward, two hands touch the feet, head down; and then restored to a sitting position. So continuous. At the beginning of the sit-ups do not set the goal too high, you can try 20-30 a group, continued 3, 4 groups can be, in the middle of a slight break of 1 minute. After the ability to enhance and then gradually increase the amount to the body can withstand the intensity of prevail.
▲Massage to reduce the stomach
Massage is also commonly used to thin the stomach, the use of kneading to promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, so that excess toxins water out of the body. To the navel as the center, in the abdomen to play a question mark, first the right side, after the left side, each massage 30-50, massage 1 time a day.
step1 Hands clenched into a fist, to the bone as a point of contact to massage. Massage in a circle in a clockwise direction at the location of the intestines.
step2 With the palm of your hand as the contact surface, start from both sides of the rib cage and push and press down towards the navel, forming a triangular line of movement.
step3 Hands from as well as the beginning, exchange downward massage, until the waist.
step4 Sit cross-legged and keep your upper body upright, place your hands behind your back, and push upward as much as possible from the waist.
▲Air bicycle
One of the most effective exercises to reduce the stomach, because the legs in the movement, to use the power of the abdomen, the more in place the action, the more favorable the exercise of the abdomen. Again, be careful not to exercise too much, and do this exercise before going to bed, the effect will be better. Each time about 30-50 times, adhere to it, reduce the stomach and thin legs!
Lie flat on the bed, legs bent at the knee and raised 90 degrees, hands placed naturally. Kick one leg out, straighten the back of the foot, and then kick the other foot out after retrieving it, like pedaling in the air.
Second, reduce the stomach of the secret of dietary choice
Want to reduce the stomach, show the waistline, but also have to hurry to say byebye to fried chicken, cola, barbecue and other high-calorie food, appropriate dietary control. Eat less food that is easy to pile up calories, eat more low-calorie, detoxification, promote gastrointestinal peristalsis, enhance the metabolism of healthy food, weight training, but also appropriate supplementation of protein and carbohydrates.
1, eat more fruits and vegetables
Accumulation of hangover, toxin hoarding can also lead to obesity problems in the waist and abdomen, so regular detoxification, eat more dietary fiber-rich fruits and vegetables is very necessary, the best to eat five to nine kinds of fruits and vegetables every day. In addition, drink more lactobacilli drinks can accelerate gastrointestinal activity function, successfully clear away the body waste. Dietary choices include wheat, garlic, onions, burdock, asparagus, broccoli, broccoli, cabbage, kale, tomatoes, onions, citrus or soybeans. Fruits and vegetables, apple fiber content is higher than the average fruit, and some of the pectin contained in apples helps to soften the stool, which is very helpful in defecation.
2, in the staple food add brown rice, whole wheat and other coarse cereals
Whole grains are also rich in dietary fiber, this non-soluble fiber itself to stimulate the digestive tract to the effect of the movement, and it can not be digested by the enzyme decomposition, can be played in the intestinal tract to clean the effect of increasing the volume of feces will be scraped off the colon zigzagging down the discharge, help to remove the toxins, discharge, reduce fat accumulation, and so on. The newest addition to the list is a new product that will help you to get rid of the toxins, discharge the hangover, and reduce the accumulation of fat in your abdomen.
3, eat more fat burning, metabolic food
Salmon: rich in OMEGA-3 fatty acids, help burn fat and food digestion.
Eggs: rich in proteins closest to human amino acids, and rich in vitamin B12, which can well decompose fat and burn fat.
Green tea: contains tea polyphenols have a strong decomposition of fat, accelerate the role of fat burning.
Chili peppers: help metabolism enhancement, can accelerate the body fat burning.
5, refused to fat NG food
High-calorie junk food must be decisively discarded, in addition, sugar, starch, heavy salt food and alcohol are easy to pile up calories in the abdomen of the NG food. The first thing you need to do is to get your hands on a new pair of shoes or boots, and you'll be able to get your hands on a new pair of shoes or boots.
Third, the most effective way to reduce the stomach lies in the daily accumulation
1, correct posture, walk on the stomach
Listless standing and sitting posture, such as bowed back chest, will make the stomach on the most ? fat and beautiful? s belly flesh protrude forward. But you can flatten your tummy without much effort by simply standing up straight!
2, food to chew slowly
Flat-bellied girls eat very slowly. Chewing and swallowing slowly seems to be a habit they have developed since childhood. In fact, slow eating can really curb belly fat, eating too fast may make us mistakenly eat too much air, which naturally causes the body to swell.
Did you take in all these belly reduction methods? So don't make any more excuses for being lazy, a healthy and beautiful body must be worth more time!
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