Waist circumference is an important indicator of human health.
The thicker the waist circumference, the greater the risk of heart disease, fatty liver and other diseases! For women, a thick waist not only affects their health, but also their temperament, because you dare not wear tight clothes to expose your swimming circle! What are the causes of waist fat? 1: sitting for a long time will lead to weakness of abdominal transverse muscle, poor digestive ability and easy accumulation of fat in the abdomen! 2.
Irregular work and rest, staying up late and going to bed late can easily lead to endocrine disorders and obesity.
Often wearing low waist pants and exposed navel clothes, and the coldness of the abdomen and uterus can also lead to abdominal obesity.
For example, the pelvis leaning forward will make your lower abdomen droop.
Share a set of core sequence of waist and abdomen retraction for everyone.
Through the exercise in the core area, promote the blood circulation of the body and improve metabolism, Effectively reduce waist fat! Action 1 Supine position, hands straight up Bring your legs together, exhale, and tighten your core Lift your legs up and keep them about 45 degrees off the ground The body is slightly rolled up and the jaw is slightly retracted Bring your hands to your thighs and inhale to restore Repeat action 2 for 10-15 times Lie on your back with your feet in an angled position Inhale and straighten your hands up Exhale, tighten the core, and roll up the body Inhale, restore and repeat 10-15 times action 3 Lie on your back with your legs bent up The big and small legs are vertical, and the hands are straight forward Exhale, core in, shoulder blades off the ground Stop for 5-8 breaths and straighten your legs Keep your thighs about 45 degrees off the ground and your hands straight back Keep your shoulder blades off the ground and chin slightly retracted Stop for 5-8 breaths, exhale and collect the core Roll up your upper body and enter the big boat pose Keep your hands straight forward for 5-8 breathing movements Land on your hips with your elbows on your side Lift your legs with your knees bent and your legs parallel to the ground Exhale, tighten your core, and turn your legs to the right Keep your legs straight after 5-8 breaths Tighten the core, stop for 5-8 breaths and change to the opposite side for 5 Lie down on the right side and stretch your hands straight to the top of your head Exhale, tighten your core, and lift your hands and legs up Hold for 3-5 seconds, and repeat 8-10 side changing actions 6 Put your hands on the ground and your feet on the ground to enter the reverse table pose Exhale, tighten the core, and move the hips back Hip flexion, legs straight, insteps straight Step on the ground with your heels, bow your back, inhale and restore Repeat 8-10 times action 7 Ramp in, inhale and lift your left leg Exhale, close your core, and bend your left leg forward Push the chest upward, inhale, and restore Alternate left and right for one time, repeat action 8 for 10-15 times Exit from the inclined plate, support the ground with your right hand and right side of your body Enter the side panel, exhale and tighten the core Lift the left hand and left leg up to keep stable Stay for 3-5 seconds for one time, repeat for 3-5 times and then switch sides 9 Return to the ramp, exhale, and tighten the core Twist the hips to the left and right Alternate left and right once, repeat 8-10 times Return to the ramp, exhale, and tighten the core Bend your elbows into half of the four column support Inhale, restore and repeat for 8-10 times.
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