The woman's stomach suffers! Only by reducing your belly can you show your body perfectly
If we don't hurry up and lose weight, we won't be able to show off our body in the coming summer! The most effective way to reduce stomach, learn quickly.
Do you really think you can kick your belly away by eating two fewer meals? Don't be silly, if you don't lose weight quickly, you won't be able to catch up with the spring and summer show!
In fact, losing weight is not the end, losing weight is just the way. Becoming thinner, beautiful, fashionable and confident is the end. Those fashion brands and trendy styles are rarely designed for fat people. And there is a stark reality: you will look 100 times better when you lose weight!
You know the truth of "Keep your mouth shut and open your legs", but you still don't take action. Don't always put your weight loss plan on your bulging lower abdomen and thick butterfly sleeves. You'd rather eat without meat than without waist!
Speaking of the "accusation" against obese areas, reducing the belly is the one who gets the most votes. I know that the baby is suffering because the abdomen is the easiest place to accumulate fat, and the bulging belly will not be beautiful even if it is a big-name dress. If you want to lose your stomach the fastest and most effective way, you can also stock up on a vest line, then poke it down
Diet options for reducing stomach
If you want to lose your stomach and show off your vest line, you have to quickly talk byebye to high-calorie foods such as fried chicken, cola, and barbecue, and carry out appropriate dietary control. Eat less foods that easily accumulate calories, eat more healthy foods that are low-calorie, detoxify, promote gastrointestinal peristalsis, and improve metabolism. After weight training, you should also supplement protein and carbohydrates appropriately.
eat more fruits and vegetables
Accumulated stool and accumulated toxins can also lead to waist and abdominal obesity. Therefore, it is necessary to regularly detoxify toxins and eat more fruits and vegetables rich in dietary fiber. It is best to eat five to nine kinds of fruits and vegetables every day. In addition, drinking more lactic acid bacteria drinks can accelerate gastrointestinal activity and successfully remove waste from the body. Choose more wheat, garlic, onions,
Burdock, asparagus, broccoli, broccoli, cabbage, tomatoes, onions, citrus or soybeans. Among fruits and vegetables, apples have higher fiber content than ordinary fruits, and some pectins contained in apples help soften stools and are very helpful for bowel movements.
Add coarse grains such as brown rice and whole wheat to your staple food
Whole grains are also rich in dietary fiber. This water-insoluble fiber itself has the effect of stimulating the digestive tract's movement. Moreover, it cannot be decomposed by digestive enzymes. It can play a cleaning effect in the intestine, increase the volume of feces and scrape off the stool from the tortuous part of the large intestine, which helps to remove toxins, expel stool, and reduce the accumulation of waist and abdomen fat.
Eat more foods that promote combustion and metabolism
Salmon: Rich in OMEGA-3 fatty acids, which help burn fat and digest food.
Eggs: Rich in protein closest to human amino acids, as well as rich in vitamin B12, can break down and burn fat well.
Green tea: The tea polyphenols contained in them have strong effects in decomposing fat and accelerating fat burning.
Chili peppers: Help improve metabolism and accelerate the burning of fat in the body.
NG food that refuses to gain weight
High-calorie junk food must be decisively abandoned. In addition, sugar, starch, heavy salt foods and alcohol are all NG foods that easily accumulate calories in the abdomen. Therefore, eating less sweets and sweet fruits and vegetables, preferring low-GI carbohydrates, eating light, and touching less alcohol are all key dietary priorities to change the vest line.
Shake your belly and practice your legs frequently
① Regular aerobic exercise
Aerobic exercise is the best fat burner. It is recommended to perform low-intensity aerobic exercise 3-5 times a week for 30-50 minutes each time. Fast walking, jogging, aerobics, swimming, cycling, etc. are all good sports methods. As long as you persist, you can achieve good slimming results.
② Local training for the waist and abdomen to beautify the lines
After you have completed fat reduction, how can you exercise your waist and abdomen muscles and strengthen your lines? In this regard, most women are afraid of building muscles and reject weight training that can shape muscle curves, and are not sure about the specific exercise methods. In fact, women's physiological characteristics determine that it is difficult for us to gain muscle. Ordinary strength training can only maintain the original muscle content and strengthen the muscle lines. So, you can boldly and confidently try the three most popular vest line sculpture sports at present.
▲ Roll belly
"Roll up" is often used to replace "sit-ups" in the fitness field because the standard of roll up is more accurate, the posture is more scientific, and the effect is more practical.
Standard posture:
Lie flat with your legs at 90 degrees, with your legs flat on the ground, or lift your legs until your thighs are perpendicular to the ground, with your legs still at 90 degrees. Starting from the shoulders, slowly lift the upper body with the strength that favors the abdominal muscles and pause at the position where the abdominal muscles contract most. Slow down, and also use the power of your abdominal muscles to lower them in a controlled manner, without letting your shoulders touch the ground. Start again, coordinate with your breathing, and control your movements at a constant speed. At the beginning, you can make 3 groups of 15 pieces. After you have a certain foundation, you can make 1 group of 20 to 50 pieces, and then make 3 to 5 groups as needed.
▲ Plate support PLANK
Plate support belongs to consumptive body shaping. Although the action is simple, it requires mobilizing the muscles of the whole body to effectively exercise the transverse abdominis muscles. Beginners should never compete with yourself. You can start practicing from 30 seconds in the first week and slowly increase it. You can achieve good results only for 2 minutes at a time. It is best to use 4 sets of 30-second exercise rhythms to reduce the burden, with intervals of no more than 20 seconds in each group.
▲ Sit-ups
Sit-ups are the most familiar method to thin the abdomen. It is mainly aimed at the abdominal muscles. 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, with your legs together, raise your hands up, use your abdominal muscles to contract, swing your arms forward, and quickly enter a sitting position. The upper body continues to bend forward, touch your feet with both hands, and lower your head; then return to a sitting position. This goes on continuously. Don't set your goal too high at the beginning of sit-ups. Try groups of 20-30 for 3 or 4 groups, and take a slight rest for 1 minute in between. After the ability is enhanced, it will be gradually increased, based on the intensity that the body can withstand.
▲ Massage reduces stomach
Massage is also a commonly used method to thin the stomach. Massage is used to promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and allow excess toxins and water to be excreted from the body. With the navel as the center, place a question mark on the abdomen, massage the right side first, and then the left side 30-50 times each, once a day.
Step 1 Make your hands into fists and massage with the joints as contact points. Draw a circle clockwise at the location of the intestines and massage.
Step2 uses the palm of the hand as the contact surface, starting from both sides of the ribs, and pushing and pressing below the navel to form a triangular movement line.
Step3 Start with your hands at the top, exchange and massage down to the waist.
Step4 Sit cross-legged and keep your upper body upright, put your hands behind your back, and push up as far as possible from your waist.
▲ Aerial bicycle
One of the most effective exercises to reduce the stomach, because when the legs are exercising, the strength of the abdomen must be used. The more the movements are, the more favorable it will be for the abdominal exercise. Also be careful not to exercise too much, and if you do this exercise before going to bed, the effect will be better. About 30-50 times each time, stick to it, reduce your stomach and slim your legs!
Lie flat on the bed, bend your knees 90 degrees, and place your hands naturally. Kick one leg out with the instep straight. After retracting it, kick the other kick out, like stepping on a bicycle in the air.
The most effective way to reduce stomach is to accumulate it daily
Correct your posture and walk with your stomach closed
A listless standing and sitting posture, such as hunched back and chest, will make the most "fattest" belly meat on the stomach protrude forward. But as long as you stand straight, you can straighten your stomach out with no effort!
Chew your food carefully and slowly
Girls with flat-bellied eat very slowly. Chewing slowly seems to be a habit they have cultivated since childhood. In fact, eating slowly can really suppress obesity in the lower abdomen. Eating too fast may cause us to accidentally eat too much air, which will naturally cause body swelling.
Have you accepted all these belly weight reduction methods? So, don't make excuses for being lazy. A healthy and beautiful figure will definitely be worth your more time! Spring is here, is summer still far behind? How much time do you have left to waste? If you want a vest line and a small waist, you have to practice now and seize the time to lose weight so that you can have enough luxury in summer!
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