How to lose the flesh of the waist and back

Shake the hula hoop for more than half an hour every day.

Don't deliberately go **, you have to eat what you should eat, the most important thing when growing your body. But eat in moderation, avoid any opportunities to touch snacks, and find something to do when you are bored.

In addition, do not use medicinal or chemical ingredients (external and internal), this is a kind reminder, especially girls, it doesn't matter when they are young, and it will be too late to regret it after a few years.

You can tighten your abdomen in your daily life, but don't push too hard, it's not good.

Eat more vegetables and fruits, foods rich in fiber and other foods, and eat less high-fat and high-sugar foods, which are not completely vegetarian Flying in the sky, crawling on the ground, and swimming in the water, it must also be suitable for the combination.

In any case, while removing the fat around the waist, the most important thing is to maintain good health and beauty!

Be sure to find a way that suits you and is easier to stick to, which is the best way, and before you know it, you will become thinner and not easy, I tell you the method I have always adhered to. :

Eat less and exercise more, and don't be lazy, because laziness is one of the direct causes of obesity.

Try to eat as many vegetables and white meat as possible, avoid fried and greasy things, and insist on not eating after 7 pm.

Do more housework, you will find that you are slowly getting thinner, and before you know it, your ** will also get better, these are my years of experience, and I have lost a lot of weight. Hopefully you'll be skinny too.

And don't believe in any **medicine, it can only make your body very bad, ** is a long-term war, to defeat yourself, you must have the courage to persevere!

If you are willing to exercise, with skipping rope, you will have unexpected gains.

All of the above is the best method that I have personally experienced and have always adhered to.

It does not harm the body and the effect is very good.

Here are a few suggestions that you can try.

One is to control high-fat foods such as animal foods, meats, fried foods in oil, or Western fast food.

Second, eat less foods with high water compounds In the usual diet, the higher carbohydrate content mainly comes from cereals (such as rice, noodles, grains, etc.). Cereals are energy-rich and provide carbohydrates, protein, fiber and B vitamins to the body. Our emphasis is on controlling, not refraining.

Obese people must eat less cereals at dinner. Because people rarely exercise after dinner, excess energy is easily converted into fat if they cannot be consumed.

Third, it is necessary to reduce the intake of refined sugar, which is easy to replace, but if it is not digested in the human body, it is easy to convert into fat.

Fourth, do not eat snacks after dinner, especially peanut and nut foods. If you really like it, it is best to eat it in the morning, because nuts are rich in protein, and you can feel full after eating.

Fifth, don't eat supper If you are hungry at night, you can eat vegetables that fly through the water, which can not only provide vitamins, fiber, minerals, etc., but also have very low energy and very little fat, which is most suitable for fat and diabetic people. In addition, you can also eat mushroom taro foods such as pork kidney, vermicelli, vermicelli and other foods that are almost not in the heat at night, but you should be careful not to put too much oil when eating.

In addition, it is best to eat some low-fat, nonfat milk for breakfast, but you can also eat a small amount of cheese or cereal, and you can also eat half an egg. For lunch, you should eat some meat, preferably fish, with 150 grams as the best. Then you can eat 250 grams of greens and eat some tomatoes, but not fry or cook them with too much oil.

I used to have a lot of fat around my waist, but by insisting on doing body rotation exercises, the effect is obvious. You can do it when you watch TV or when you have free time. It can also prevent lumbar discs.

If you want to lose excess fat from your waist, you can try the following methods.

1. Drink water on an empty stomach, drinking a glass of boiled water on an empty stomach immediately after getting up in the morning helps to eliminate constipation, increase gastrointestinal peristalsis, and smooth intestinal defecation can make the small stomach flat.

2. Standing against the wall after eating, it is an iron rule that you should not sit after eating, especially within half an hour after dinner, standing up and letting the whole body back against the wall can make the stomach and waist get exercise and prevent the accumulation of fat.

3. Drink more yogurt, yogurt not only contains rich nutrients of milk, rich in calcium and lactic acid bacteria, but also can help inhibit cholesterol, help clear the intestines, improve constipation, speed up gastrointestinal peristalsis, and excrete waste products in the body.

4. Auxiliary of other waist slimming teas. Suitable for obese beauty lovers.

A simple way: walk to and from work every day and eat something thin at night. If the distance is long, you can push the bicycle and ride for a while, or take a car to the bus station at a certain distance.

This is my personal experience, I have reduced from 208 pounds to 160 pounds now, and I still don't have **. I would be very happy if I could give you a little inspiration.

Push-ups, running, eating less fried food, pull-ups, reasonable exercise, reasonable food.

——Create a ** back with a variety of styles.

There are two principles for a beautiful back, one is thin, only thin muscles refuse fat, and the other is smooth and free of acim. How do female celebrities go about beautiful their backs? We absolutely value these rules of backing, and we will have a back like theirs.

Exercises for a thin back:

A woman's back is seductive and can also be easily injured. But exercising your back muscles can make you stronger and can also help you correct your posture. When doing back exercises, please pay attention to check your posture at all times and be careful not to bend your back.

Action 1: Please lie flat on the floor with your abdomen close to the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this movement 2 sets of 15 times.

Movement 2: Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times. Hold the dumbbells in both hands and lift them to both sides of the water, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times.

Movement 3: Stand with your legs together and your hands crossed behind your head, which can also be opened horizontally. Lean forward and come back, repeating this movement 3 sets of 20 times.

Movement 4]: This movement exercises the muscles of your upper back. Spread your legs shoulder-width apart and bend your knees.

Lean forward with your chest, press your left hand on your knee, hold the dumbbell in your right hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms. Please control the speed. This movement is repeated in 2 sets of 15 times.

Movement 5: Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line from the ground.

Hold this position and straighten your right calf up and back down. During the movement, please pay attention to the tension of the back muscles. Repeat this 5 times on each side.

Due to the strong oil secretion on the back, it is not enough to clean it on weekdays, and it is not possible to ventilate frequently, which is easy to develop acne and acne.

The law of salvation: 1. Scrub the back. Choose a coarser exfoliator to remove the remaining dirt on the back more thoroughly, and if it can be combined with some bath tools, such as a shower sponge or loofah, it can not only complete the cleaning of the back and the whole body, but also achieve the effect of driving away fatigue.

2. Back products. The purpose of the back compress is to tighten pores, even skin tone, moisturize and control the secretion of back oil, usually done 1-2 times a week, and at the same time, applying astringent lotion to the back can also effectively improve the condition of acne.

3. Emergency measures. If you're about to wear an open back, concealer can be a trick to keep your back smooth and flawless, and of course it's a good idea to have a specially designed crystal patch to hide blemishes and be stylish**.

Eliminate fat on the side waist

The abdomen is extremely curved, and the ** effect of the abdomen and waist can be achieved at the same time. Eliminates back or lower back pain while also relaxing the hard muscles of the neck and shoulders.

1.Sit on the ground with your legs bent and stand upright.

2.The left leg is bent and the left ankle is placed on the right side of the hip.

3.Lift your right leg again, place the soles of your feet on the outside of your left leg, and keep your knees upright.

4.Hold your right leg upright at the knee and lift it up with your left arm.

5.Wrap your right hand around your back and twist your body. Look at the fingertips on the right side of your back.

Lose fat around the waist, buttocks, and ankles

Strengthen the function of the liver and gallbladder, correct crooked spine, shoulders, pelvis, and other parts.

This is effective in removing fat from the waist, buttocks, calves, and ankles.

1.Spread your legs horizontally, spaced slightly wider than the width of your shoulders.

2.Turn your left foot 90 degrees and your right foot about 30 degrees.

3.Stretch both arms to the side.

4.While inhaling and exhaling, slowly lean down to the left.。

5.The arms and shoulders are in a straight line, and the eyes are looking in the direction of the thumb.

Usually breakfast is eaten: (1) an egg, and a small fruit when you are hungry at 10 o'clock; (2) Eat a vegetable bag and add a bag of soy milk or milk: (3) 3 slices of soda bread with milk: (4) Drink porridge.

At noon, you should eat less, and the dishes must be light.

In the evening: (1) Drink a cup of sugar-free yogurt with 3 slices of soda biscuits: (2) Add milk to a fruit, or use eggs instead of cookies.

You can change it according to your own preferences, anyway, it's like this, plus a moderate amount of exercise, it's very important to add a little more, just eat, you must stand for half an hour, preferably an hour, **rely on your own perseverance and reasonable **method, tell yourself to persevere, persistence is victory'

Body fat percentage needs to be below 10% to have obvious abdominal muscles, if the body fat percentage is high and you need to lose fat, the following is a sharp tool to lose belly fat:

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

ps: Search for "how to lose fat on the belly - exercise common sense - experience" to find the action**.

Sit-ups are the simplest, most convenient and affordable option, the only thing that needs to be adhered to.

Rotate the body movement, turn the body movement.

Sporty**, practical and simple.

Seated Rotation: Sit on the ground with your knees bent and your fingers folded, palms facing outwards and arms stretched horizontally. Gently twist your upper body and arms to the left, and tilt your knees to the right for 2-3 seconds, then repeat 5 times in the opposite direction.

1. Sit on the edge of the sofa, prop up your elbows on the sofa, rest your shoulders against the back of the sofa, make a bicycle shape with your legs, and do 20-30 times at the angle between your legs and your body depending on your personal situation.

2. Bend your arms and elbows at 90 degrees on the sofa, stretch your legs, support the sofa with the forefeet, keep your body level, tuck your abdomen, and tilt your buttocks slightly upward, hold for 15-20 seconds, and do it 3-4 times. 3

Sit on the couch with your legs together, hold a cushion with your hands on your chest to help keep it steady, bend your legs slightly and close them in front of your chest as much as possible, hold for 10-15 seconds, and do this 6-8 times.

3. Skip rope 1000 times every morning and evening, pay attention to breathing, and tie plastic wrap + on the stomach

Bello, just a little bit is enough, otherwise it is very spicy, although the process is a little painful, but the effect is not generally good. Upper and lower legs: Thighs:

Squatting and shaking the thighs, the effect is not too good