Do you really think that you can kick your intestines away by eating less than two meals? Don't be stupid, don't lose weight and you can't catch up with the spring and summer show!
In fact, weight loss is not the goal, weight loss is only a way, become thin and change the fashion becomes self-confidence is the purpose, those fashion big and trend modeling is rarely designed for fat. And there is a red fruit reality: you thin down One hundred times better than it looks now!
The principle of 'controlling your mouth and taking your legs' you understand. You can still not act. Don't always lay your weight loss plan on your uplifted abdomen and thick butterfly sleeves. Better eat without meat. Waist!
Speaking of the 'indictment' for obese people, the reduction of stomach is the most rewarding. I know the baby is in a bitter heart, because the abdomen is the place where fat is most likely to accumulate. The uplifting belly is even more big-ticketed and cannot wear aesthetics. The fastest and most effective way to reduce the stomach is to take another vest line and poke it down.
Diet options for reducing belly cheats
If you want to reduce your belly, show off the vest line, you must hurry up with fried chicken, cola, barbecue and other high-calorie foods said byebye, for proper diet control. Eat less calorie-loving foods, eat low calories, detox, promote gastrointestinal Peristalsis, Metabolism of healthy foods, Weight training, but also appropriate protein and carbohydrate supplements.
Eat more fruits and vegetables
The accumulation of toxins and accumulation of toxins can also lead to obesity in the abdomen. Therefore, regular detoxification, dietary fiber-rich fruits and vegetables are necessary, and it is best to eat five to nine fruits and vegetables each day. In addition, drinking lactic acid bacteria drinks can accelerate gastrointestinal activity. Successfully clean the body's waste. You can choose wheat, garlic, onion,
Burdock, asparagus, broccoli, broccoli, cabbage, tomatoes, onions, citrus or soybeans, etc. In fruits and vegetables, the cellulose content of apples is higher than that of ordinary fruits, and some of the pectin contained in apples helps the stool become softer. , It is helpful for defecation.
Add brown rice, whole grains and other coarse grains in the staple food
Whole grain foods are also rich in dietary fiber. This water insoluble fiber itself has the effect of stimulating the movement of the digestive tract, and it cannot be digested by digestive enzymes. It can exert sweeping effect in the intestine and increase the volume of feces. Scavengers in the intestine of the large intestine are scraped and discharged to help remove toxins, excrete stools, and reduce the accumulation of abdominal fat.
Eat more fuel, metabolism food
Salmon: Rich in OMEGA-3 Fatty Acid, helps burn fat and digest food.
Eggs: Rich in proteins close to the human body's amino acids, and rich in vitamin B12, can break down fats and burn fats very well.
Green Tea: The contained polyphenols have a strong decomposition of fat and accelerate the burning of fat.
Pepper: Helps increase metabolism, accelerates body fat burning.
NG foods that refuse to raise oysters
High-calorie junk foods must be discarded decisively. In addition, sugar, starch, heavy salt foods and alcohol are all NG foods that easily accumulate heat in the abdomen. Therefore, eat less sweet and sweet fruits and vegetables, preferably low-GI carbohydrates, Light diet, less touch alcohol are the focus of the vest line.
Dashing belly to cultivate Dafa's diligent legs
1 regular aerobic exercise
Aerobic exercise is the best fat-burning agent. It is recommended to perform low-intensity aerobic exercise at a frequency of 3-5 times per week, 30-50 minutes at a time. Walking, jogging, aerobics, swimming, cycling, etc. It is a good way to exercise, as long as perseverance can achieve a good slimming effect.
2 for the waist training, beautify the lines
After finishing the fat loss, how should I train the waist and abdomen muscles and strengthen the lines? In this regard, most women are very afraid of training their muscles and are very resistant to weight training that can sculpt muscle curves. They are not very clear about the specific exercise methods. On the other hand, the physiological characteristics of women determine that it is difficult for us to increase muscle strength. Ordinary strength training can only maintain the original muscle content and exercise muscle lines. Therefore, although you are bold and assured to try the most popular three vest line sculpture movements.
▲ Volume
In the fitness field, 'volume abdomen' is often used instead of 'sit-ups'. This is because the standard of curling is more accurate, the posture is more scientific, and the effect is more practical.
Standard posture:
Lay flat, with legs of 90 degrees, legs lying flat on the ground, or legs raised up to the thigh vertical ground, legs are still at 90 degrees. From the shoulder, the force of the abdominal muscles slowly lifts the upper body, Pause in the most uncomfortable position of the abdominal muscle contraction. Slow down, also use the power of the abdominal muscles to control the release, do not let the shoulder to the ground. And then, with the breathing, landing and uniform control. Primary can be 15 groups, do 3 Group, there is a certain basis after a group of 20 to 50 indefinite, then according to need to do 3 to 5 groups.
▲Plate support (PLANK)
Flat plate support is a consumptive body sculpting, although the action is simple but to mobilize the muscles of the body, you can effectively exercise abdominal muscles. Beginners do not compete with yourself, the first week can be practiced from 30 seconds, slowly increase, can do it once 2 minutes can achieve good results. It is best to use 4 groups of 30-second exercise rhythm to reduce the burden, each group interval does not exceed 20 seconds.
▲ sit-ups
Sit-ups are the most familiar abdominal abdomen methods for abdominal muscles. Long-term exercises can increase abdominal muscle strength and increase abdominal muscle elasticity.
Standard posture:
Supine, legs close together, hands lifted, using abdominal contraction, arms swinging forward, quickly into a sitting position, the upper body continues to flexion, two hands touch the face, bow; and then reduced to a sitting position. So continuous. Just started doing supine Do not set the goal too high, you can try 20-30 groups, continue for 3, 4 groups, you can rest a minute in the middle. After the ability to increase and gradually increase, to the strength of the body can withstand .
▲ massage to reduce belly
Massage is also a commonly used method of thin abdomen. It uses kneading to promote bowel movements, reduces intestinal absorption of nutrients, promotes blood circulation, and removes excess toxins from the body. With the navel as the center, play a question mark on the abdomen, first on the right, On the left side, each massage 30-50 times, massage once a day.
Step1 The hand holds a fist and massages the joints as the point of contact. In the position of the intestine, a circular massage is made in a clockwise direction.
Step2 Using the palm as the contact surface, starting from both sides of the ribs, push it down below the navel to form a triangular movement line.
Step3 Hands start from the place and exchange the massage down until the waist.
Step4 sit up and keep the upper body upright, hands behind the back, pushing up from the waist.
▲ Air Bike
One of the most effective exercises for belly reduction is the use of force in the abdomen when the legs are in motion. The more action you take, the more beneficial you are to exercise your abdomen. Also be careful not to overdose, and do this before going to sleep. Exercise, the effect will be better. About 30-50 times each time, stick to it, reduce belly and stovepipe!
Lying on the bed, the legs are raised 90 degrees and the hands are naturally placed. Kick out one leg, straighten the back of your foot, and withdraw it after the other kicks out, like riding a bicycle in the air.
The most effective way to reduce belly is to build up daily
Straighten posture, walk in abdomen
Slumping stances and sitting postures, such as bowing your chest, will make your stomach's most 'fat' belly meat stand out. But as long as you stand straight, you can make your stomach flat with effort!
Food must be chewed slowly
The flat-bellied girl eats very slowly. It seems that chewing slowly seems to be a habit they grew up in. In fact, a slow-moving diet can really suppress the lower abdomen, and eating too fast may cause us to eat too much air, naturally. It will cause body swelling.
Did you all lose your belly? So, don't make excuses for being lazy and yourself. Health and beautiful figure must be worth your time! Spring is coming, summer is still far away? How much time do you have? It can be wasted? The vest line, the waistline wants, Now you have to practice it. Hold on for a thin time. Summer is enough!
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