Four moves help you lose fat on the waist

The long-term office work easily lead to obesity, especially women, a long period of non-movement is easy to grow small pot. A lot of the beauty of the MM for this very distressed. Well, waist fat how to lose it?

1, sit-ups

The supine sitting in the middle school physical education from the learned, it can be said that most traditional thin waist movement, and the effect is very obvious, very simple, not high practice venue requirements. MM is not a problem at home exercises. So you can try to sit-ups a thin waist. However, in order to quickly thin waist, lift the body to do sit-ups and ground point is preferably not more than 30 degrees, this exercise of the waist is the largest. Hands fit on the back of the neck, but not too high. Each practice insist on doing one minute.

2. Squat jump

Practice this action is the best in the squat jump pad or grass whereabouts to maintain balance, so as not to twist to the legs. Standing, feet shoulder width width to open. Arms to hold each other on the chest, and slowly bend the knee at right angles, tighten the buttocks and thigh upward force to push up with. Groups of 10 or so, do the three groups.

3. Single leg Taitun

Supine in bed or on a mat with both hands, palms down, on both sides of the body. Bent and your right leg, raised his left leg, and on the bent and your right leg. Tighten the buttocks muscles, the waist forces slowly lift your hips until the back straight and hips in a straight line. Hold the position for a few seconds, then return to the curved leg position. Then repeat the action, done right leg to the left leg again. Each side to do three groups, each doing 20 times.

4. Deep breaths compact abdomen

Can be achieved through breathing the thin waist. Body to relax, take a deep breath with his nose, and his mouth slowly spit, spit inhalation after 7 into the hold your breath. Then from the lower abdomen, then you will feel the gases stay in the body rises to chest position. Then muster the abdomen, you will feel the gas down to the abdomen. Slowly through your mouth and then spit it out. Repeat this inspiratory breath to 10 times.

In order to quickly and efficiently thin waist, thin waist movement, also need to pay attention to diet. Eat foods high in dietary fiber, and the chance to reduce the accumulation of fat in the body. Eat more low-fat foods, such as soy foods. Eat more foods rich in vitamins. Vitamins can promote metabolism, promote fat metabolism, and weight loss. Best is lunch, want to eat dinner to eat breakfast, and you want to eat less.