How to lose weight back, the abdominal fat?

The waist and abdomen by a number of weight loss to achieve weight loss campaign.

The following are given some of the thin waist of the action:

A movement to stand, feet shoulder width than separately, the level of open arms.
Niuyao and then down the right hand touch Jiaomian left foot, vertical, for left hand movements.
Repeat this action 3 groups of 10.

Second action to stand, separated from his legs. Holding hands and a fitness bar,
Placed on the shoulders (if there is no fitness wand that can be cross-handed, flat-side in front),
Keep the back straight. And then to the waist on both sides of the stretch, moves to slow the rate attention, do not strain.
Repeat this action 3 groups of 20.

The next best abdominal exercise position

Practice: flat on his back, hands down, placed on both sides of the thigh. Ninagawa body, thighs and give the vertical ground, bend the lower leg and the ground level. And then slowly tighten the abdominal muscles, hips filed on 2-5cm, to maintain this position. Upper body and arms relaxed, and then slowly decline in the buttocks.

The error in the lower abdomen to practice:

Straight legs move. Movement on the back and legs up, and no more abdominal exercise. At the same time, a large number of pressure concentrated in the lower back, increase the opportunities for injury.

In addition through the following two methods to achieve weight loss results of the waist

1, to stimulate acupuncture points back

Point waist: with Mo Xue, at the top of the eleventh rib, and with a high degree of navel; abdominal clean hole, at Shun nipple line down, the navel than 3 cm. Acupuncture points on the back: Beijing temple gate, the 12th rib at the top; Zhi-room cave, located at the second lumbar vertebrae protruding down 5 centimeters Department.

2, massage to stimulate the abdominal muscles

If a strong stimulus, the rectus abdominal Anrou rib and abdominal oblique muscle in the abdomen, but also can lose weight and slim waist. Specific practices, with the same pulse massage waist belt.

Recommended reading: abdominal exercises to lose weight


如何减肥腰部,腹部的肥肉？

腹部和腰部的减肥可以通过一些减肥运动来实现。

下面给出一些瘦腰的动作：

动作一 站立，双脚分开比肩宽，两臂水平打开。
然后扭腰向下，右手摸左脚脚面，直立，换左手动作。
此动作重复3组，每组10次。

动作二 站立，双脚分开。双手持一根健身棒，
置于肩膀上（如果没有健身棒，可以将两手交叉，平端于胸前），
保持背部挺直。 然后向两侧拉伸腰部，动作要缓慢，注意幅度，不要拉伤。
重复此动作3组，每组20次。

最佳的下腹部锻炼姿势

作法：仰面平躺，手掌向下，放置大腿两侧。蜷身，举大腿与地面垂直，弯小腿与地面水平。然后慢慢收紧腹部肌肉，上提起臀部２—５ｃｍ，保持这个姿势。上体和手臂放松，然后缓慢下降臀部。

错误的下腹部练习：

直腿上举。腿和背部运动最多，而腹部得不到更多的锻炼。同时，大量压力集中于背部下部，增加受伤机会。

除此之外还可以通过以下两个方法来达到减肥腰部的效果

1、刺激腰背穴位

腰部穴位有：带脉穴，位于第十一肋顶端，与肚脐同高度；腹洁穴，位于顺乳头线往下，比肚脐低3厘米处的位置。背部穴位有：京门穴，位于第十二肋骨顶端；志室穴，位于第二腰椎突起向下5厘米处。

2、按摩刺激腹部肌肉

若以强烈的刺激，按揉腹部的腹直肌和肋腹肌肉中的腹斜肌，也能使腰部减肥并纤细。具体手法，同按摩腰部带脉相同。

推荐阅读：腹部减肥操