Many long-term sedentary girls have a headache, that is, the “swimming circle” that is difficult to overcome.
Most people get fat first, and the most difficult thing to reduce is the abdomen.
Some girls even look very thin, but they also have the problem of protruding lower abdomen.
As the saying goes, “waist length is one inch, life is short”.
Excessive accumulation of abdominal fat is not only unsightly, but also bad for health.
It can cause fatty liver, hypertension, diabetes and other diseases, and its harm is far beyond your imagination.
01 it’s important to eat a lean diet.
A small amount of visceral fat can protect the viscera, but too much fat will bring harm to the body.
Therefore, if you want to conquer the “swimming circle” of the abdomen, you must first lose fat through diet.
1.
Breakfast is indispensable.
After a night’s rest, all functions of organs begin to wake up and are in a state of urgent need for heat.
If they are not supplemented at this time, the body will spontaneously realize that it is hurt, and then accelerate the absorption of heat and store the heat into fat.
Therefore, it is very important to have a good breakfast.
2.
Eating less and more meals can make your body digest food faster and absorb nutrition more effectively.
Eating less and more meals will keep your body supplied with nutrients, and your body will burn calories more efficiently.
3.
Eat more green leafy vegetables.
Green leafy vegetables can not only provide the daily nutrition required by the body, but also the main source of cellulose.
They can make you have a strong sense of satiety without any calories.
They are one of the essential foods in the fat reduction diet.
Among them, broccoli is the best choice for many people to reduce fat.
4.
Eat more protein, protein consumption is slow, the body is not easy to feel hungry.
Supplementing protein after exercise is equivalent to storing energy for the body, which can quickly restore muscle vitality.
029 core exercises thin waist and abdomen are super effective.
If you want to thin waist and abdomen, you must practice the core.
Today, Xiaobian will recommend a yoga sequence for everyone to exercise the core.
If you want to have a thin belly, don’t miss it! Action 01 ◆ downward dog preparation; ◆ Bend your elbows and focus forward; ◆ Stretch your hands straight on the ground, tighten the core and enter the upper dog pose; ◆ The sciatic bone moves backward and upward, and the center of gravity moves backward into the downward dog pose; ◆ Repeat this set of actions 8-10 times.
Action 02 ◆ keep in downward dog preparation; ◆ Cross the right leg on the outside of the left foot; ◆ Exhale, tighten the core, and move the center of gravity forward into the inclined plate; ◆ Inhale, push the ground with your right hand, and open your body to the left; ◆ Exhale, tighten the side waist and lift the right hip upward; ◆ Lift your left hand and stretch it far away; ◆ Inhale, drop your right hip and put your left hand on your left leg; ◆ After 8-10 dynamic exercises, practice on the other side.
Action 03 ◆ inclined plate entry, body turning to the right; ◆ The right elbow supports the ground, the core is tightened, and the side waist is tightened; ◆ Exhale, straighten your left hand, open it outward, and raise your left leg; ◆ The left leg falls and the left hand passes through the right armpit; ◆ Dynamic practice 8-10 times, practice on the other side.
Action 04 ◆ downward dog preparation; ◆ Inhale and lift your right leg back into one leg downward dog pose; ◆ Exhale, tighten the core and step forward with the right leg; ◆ Get up with both hands off the ground and stand on one leg; ◆ Rotate the left hip outward and put the left foot on the right thigh; ◆ Bend the hip, bend the right knee and squat down; ◆ Dynamic practice 8-10 times, repeat on the other side.
Action 05 ◆ inclined plate entry, body turning to the right; ◆ Support the ground with the right hand and the hip with the left hand to enter the side plate; ◆ Tighten the core, rotate the left hip outward, and point the left knee to the ground; ◆ Straighten the left leg forward and restore; ◆ Dynamic practice 8-10 times and change your right leg.
Action 06 ◆ kneel on the yoga mat and open your feet the same width as your hips; ◆ Support the ground with both hands straight and enter the four corner bench type; ◆ Keep your toes on the ground, your knees off the ground, and your lower legs parallel to the ground; ◆ Tighten the core, bend your elbows downward and restore; ◆ Dynamic practice 8-10 times.
Action 07 ◆ mountain standing; ◆ The feet are slightly wider than the shoulders, and the toes are open outward; ◆ Hold fists with both hands, tighten the core, bend the hips and knees and squat down; ◆ Get up and drive the right leg clockwise with the right hip; ◆ The left and right legs are alternately divided into a group, and the dynamic exercises are 8-10 groups.
Action 08 ◆ kneel and stand on the yoga mat with your thighs perpendicular to the ground; ◆ Keep your insteps close to the ground and put your hands on both sides of your body; ◆ Exhale, tighten the core, and fall back in a straight line; ◆ Straighten your hands forward and lift them flat, and tighten your thighs; ◆ Dynamic practice 10-15 times.
Action 09 ◆ kneel on the yoga mat with your thighs vertical to the ground; ◆ Keep your feet on the ground and your hands straight up; ◆ Exhale, tighten the core and lift your hands flat in front; ◆ Lean back and twist to the left; ◆ The left hand is straight, extended backward and restored; ◆ The left and right hands are alternately divided into a group, and the dynamic exercises are 10-15 groups.
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