How to lose belly fat? Try the methods below!
The slender waist that can be grasped not only makes women feel envious and jealous, but also makes men feel loved again. Many women want to have this kind of sexy waist, but they have a lot of fat on their waists. What should they do? In fact, this kind of beauty can be achieved by losing weight and reducing belly fat. A small waist is no longer a fantasy. Having a small waist is no longer a fantasy. Get a slim waist, say goodbye to the bucket waist, start now!
The first method
1. Abdominal breathing to reduce the belly
Now you feel it consciously Do you feel that your breathing is very light? If you hadn't just been reminded, you wouldn't have paid attention to your breathing at all. In fact, the breathing method in our daily life only provides basic oxygen to the body and helps to expel waste gas. It does not have the effect of losing weight. If you can consciously try another breathing method, you can use breathing to lose weight! Yes Yes, this breathing method is abdominal breathing. During abdominal breathing, the abdomen is exercised to a greater extent. Now, let’s see how to do it.
First, lie flat on the ground, bend your legs and knees so that the angle between your thighs is about 45 degrees, then place one of your hands on your stomach and the other hand Put it behind your back. Then inhale through your nose, hold for 3 seconds, open your mouth, and exhale through your mouth, hold for 6 seconds. During the exhalation process, the hand on the stomach should be pressed down slightly until the hand on the back feels the pressure on the back. Finally, exhale through the nose, and at the same time put both hands on the stomach, massaging from the outside to the inside, repeat this about 5 times.
Abdominal breathing can provide sufficient oxygen to the blood and promote blood circulation. The massage can also stimulate the intestines and stomach and promote the discharge of intestinal waste.
2. Abdominal rubbing action
Abdominal rubbing action is very similar to massage action. In fact, abdominal rubbing action can be said to be an upgraded version of abdominal massage. Compared with ordinary abdominal massage, its It is more targeted and requires the cooperation of other parts of the body. The specific method is: first, stand still, do not spread your legs apart, but bring them together and relax your body. Then stretch out your hands, open the palm of your left hand and place it on the back of your right hand, and then keep your hands in this position close to the lower part of your chest. Next is the specific abdominal kneading exercise. Starting from the position just now, both hands push clockwise toward the abdomen. Stay on the abdomen and waist for 3 minutes and concentrate on kneading and pushing.
This set of movements is a large-scale abdominal massage. During the practice, it can massage the lymph in the waist and abdomen, promote the work of the lymphatic system, promote gastrointestinal motility and speed up blood circulation, so that accumulated in the abdomen The waste is discharged smoothly, thereby playing a role in slimming the abdomen. Pay attention to the speed and rhythm of hand movements when kneading the abdomen. It does not need to be too fast. Too fast a rhythm will increase the intensity, and too much intensity will affect the operation of the organs in the body. It is recommended that you practice once every morning and evening.
3. Abdominal patting movements
After introducing simple abdominal breathing and abdominal rubbing movements, we will introduce the patting movements. This set of movements is mainly aimed at the biggest enemy of abdominal obesity. ——If you have excess fat, the specific method is: first stand upright on the spot, slowly adjust your breathing, maintain natural breathing and relax your body. Then bring the fingers of both hands together while slightly bending the back of your hands. Then pat the abdomen with this hand posture. During the patting, you can hear a relatively low "pah, pah" sound, and there is no pain. Continue to pat for 5 to 10 minutes, then relax and rest.
During the practice of movements, the abdominal muscles are effectively exercised due to the constant beating, which can also promote blood circulation in the abdomen and promote abdominal fat, making it easier to break down and remove fat. Being consumed, it can prevent fat accumulation. It should be noted that tapping does not require too much force. The purpose of tapping with empty palms is to prevent excessive force from causing damage to the abdominal muscles. In addition, the rhythm of tapping should also be mastered. In addition to being able to perform this set of actions during rest time, it can also be performed while you are walking, which can speed up belly fat reduction.
The second method
1. Lie flat on the bed, bend your legs at 90 degrees, then straighten your arms, hug your knees with both hands, and tighten your feet at the same time , keep the neck tense and maintain the action for one minute. It can greatly stretch the body and exercise abdominal muscles.
2. Stretch your hands and feet outward at the same time, as straight as possible. Note that your legs should be closed, your hands should be stretched outward in a figure-eight shape, and your buttocks should be kept tense. Keep the action for half a minute.
3. Slowly retract your right foot until it forms a 90-degree angle with your upper body, then use your arms to hug your legs, tighten your legs at the same time, keep your left foot straight, and pay attention to your shoulders and neck. To maintain tension for half a minute, you can effectively eliminate fat in the lower abdomen.
4. Lift the body up as much as possible, and at the same time straighten the right foot above the body, hold the bare part of the foot with both hands, straighten the left leg flat and tighten it, and pay attention to the neck and buttocks. Stay on edge. Hold the action for one minute.
The third method
Basic sitting posture to stretch the waist
Step 1
Hold the correction pillow with both hands, use the back of the chair and Clamp in the hollow of the waist. After carefully fixing it, release your hands and maintain the posture.
There is no need to squeeze the pillow back, just use the gravity of your upper body to apply appropriate pressure on the pillow.
Step 2
Move the correction pillow downward to the vertical angle of the chair, straighten the back muscles, maintain the posture, and use the correction pillow to properly squeeze the pelvis. Don't use the strength of your legs, move your upper body back slightly, and squeeze naturally in the opposite direction. If the celestial bone part of the pelvis is squeezed, it means that the pelvis is undergoing correction.
Step 3
After the pelvis is erect after step 2, prepare an additional orthopedic pillow and place it between the inside of the knee and the seat surface of the chair. In this way, the upper body is naturally shaped into an S shape, and the knees are fixed to prevent the pelvis from moving forward. After getting used to this movement, it is easy to maintain this posture naturally and feel the stretch in your back muscles.
The fourth method
1. Knee-flexing sit-ups - exercise the rectus abdominis
While doing this, stay on your back and bend your legs at 90 degrees Degree, knees and hips as wide as each other. Keep your spine flat on the ground so that your back doesn't bend, cross your arms in front of your chest, and press your shoulders back.
2. Keep your chin and chest a fist apart, with only your head and shoulder blades off the ground, and keep your abdominal muscles as tight as possible.
3. When you feel strong pressure on your abdomen, stop for a moment.
4. Then slowly lie down on your upper body and keep looking at the ceiling.
Friendly reminder: Beginners should repeat each action 10_12 times, and those with advanced skills should repeat 15_20 times. Do two sets of each action.
Note:
1. Abdominal posture
More than 80% of the accumulation of abdominal fat is caused by many bad daily habits, and sitting posture is The number one killer. Arching your back and holding your chest will cause fat to accumulate on your waist, which will lead to an unsightly "lifebuoy" over time. Proper use of spine-adjusting cushions can provide good support at several fulcrum points on the back, straightening the back and reducing the formation of fat.
2. Try not to sit after eating
Many people are used to sitting or lying down after eating. In fact, this approach is very unscientific. The calories you eat will become fat on your waist, but it is wrong to get up and exercise right away, as it will cause the blood to stay in the stomach. Don't get up immediately after eating. You can sit for about 5-10 minutes and then get up and walk. As the saying goes, walking for 15 minutes after a meal can help food digest better and eliminate the feeling of bloating.
3. Sit-ups
Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, and swing your arms forward. Quickly get into a sitting position, continue to bend your upper body forward, touch your feet with both hands, lower your head, and then return to a sitting position. When practicing sit-ups, the speed should vary from person to person. If beginners want to achieve the goal of losing abdominal fat, they must control the rhythm and avoid doing many sit-ups at the beginning, which may cause muscle soreness.
4. Drink more green tea
Green tea is rich in tea polyphenols, which can help female friends beautify their skin. At the same time, green tea is also a good food for losing weight. For reducing abdominal fat, green tea Has a strong effect. Female friends can drink a cup of green tea every day, which can accelerate the burning of body fat. For female friends who often sit in offices and work, drinking green tea regularly can also resist computer radiation and help with beauty.
5. Ensure adequate sleep
Everyone should develop good work and rest habits, especially sleeping habits. Regular sleep can help female friends relieve stress. Lack of sleep will cause It will increase your stress-resistant hormones and increase your abdominal fat. If female friends only sleep five or six hours a day, the fat will grow at an alarming rate. Therefore, it is recommended that female friends ensure adequate sleep, do not stay up late, go to bed early and get up early, which is very helpful in inhibiting the growth of fat and losing abdominal fat.
What to eat to lose weight?
1. Eat apples to lose weight
What is the fastest and most effective way to lose weight? As early as several years ago, someone made a weight-loss plan tailored for Apple. There has been a craze for the apple diet method! In fact, apples are indeed a popular fruit for weight loss. They are rich in pectin, which can help speed up detoxification and reduce heat absorption. In addition, apples also have a lot of potassium, which can prevent leg edema. .
Chew the hard apple slowly to release the ingredients, which not only makes you feel full, but also has low calories.
2. Eat bananas to slim down your belly
Girls who can’t poop will be advised to try eating bananas! Because bananas are rich in dietary fiber, vitamin A, potassium, etc. Therefore, it has great functions of regulating the intestines, strengthening muscles, and diuresis to soften stools.
For girls who often suffer from constipation and dry skin, this is a slim and beautiful fruit! In addition, bananas, which contain sugar as the main component, can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very satiating. Just eating one banana will satisfy your hunger, and they are quite low in calories. Don’t think that just because they are sweet, they are not good for losing weight.
3. Eat lemons to lose weight
The sour taste of lemons is mainly citric acid. Citric acid is an essential substance that promotes the process of heat metabolism and also has the function of eliminating fatigue.
Lemon is also well known for its vitamin C content. Girls usually use it to whiten their skin. Its function of promoting intestinal peristalsis is also often used by people who are losing weight as a dietary supplement.