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腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

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腰腹两侧有很多赘肉,这是很多人正在头疼的问题,现在人们的工作和生活都非常简便了,所以很多人都有久坐的习惯,是导致腰腹部有赘肉的重要原因,另外还和不正确的饮食以及很少运动锻炼有密切的关系,想要减掉这个部位的赘肉,方式方法一定要正确,下面介绍一些有针对性的减肥动作。

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

腰腹两侧的赘肉怎么减?

1、平躺太空步

平躺在瑜伽垫上,背部微微抬起,双腿向上腾空做交叉步,就像芭蕾舞一样,记得腿要打直哦。动作持续45秒,建议每次做50-60组。

2、负重仰卧起坐

仰卧,双手双腿向上翘起。双手拿着哑铃(装满水的矿泉水瓶),卷曲腹部,双腿弯曲90°,双手向前伸展触摸脚趾。

3、背部伸展

双腿向上抬起、成90度直角,背部抬高,双手尽量去触碰脚尖。动作持续45秒,建议每次做20-30组。

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

4、屈腿收腹

这个曲腿收腹法锻炼的则是下腹肌。首先上身保持不动,双手则放在身体两边,让后屈腿收腹,当腿向下时腿伸直,脚不要着地,同时用腹部控制,每组做十五个,重复做三组,中间可以休息三十到四十秒钟。

5、侧卧提跨

侧卧,腿和同侧手臂作为支撑,向上用力提跨。动作持续45秒,建议每次做20-30次。

6、深蹲+腹部扭转

双腿打开与肩同宽,双手拿着哑铃(装满水的矿泉水瓶),将双手放于胸前。向下深蹲,起来时身体向左扭转,抬右膝靠近胸前。重复深蹲,起来时身体向左扭转,抬左膝靠近胸前。

7、V字支撑

双腿抬起离地,双手以及臀部为整个身体作支撑,用腹肌的力量做伸缩运动,胸部和膝关节向一起靠拢、伸展。动作持续45秒,建议每次做20-30组。

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

8、攀山步

四肢撑地,双腿弯曲90°。左腿不动,右腿向胸前靠近保持15秒。右腿迅速收回原位,换左腿保持15秒。

9、侧拉伸

站立,单手将哑铃(装满水的矿泉水瓶)举过头顶。身体向一侧用力弯曲,胸部和头部尽量向上,另一只手用力去触摸脚尖。然后收回,换另一边。

10、侧支撑

单侧平板支撑,瘦腹和臀部,保持身体为一条线,臀部抬起。将位于上面的腿慢慢的弯曲打开,位于上面的手臂也同时弯曲打开。然后还原重复30秒,之后换另一边。


Article reading guidance

There are many fat on both sides of the waist and abdomen, which is a headache for many people. Now people's work and life are very simple. So many people have the habit of sitting for a long time, which is an important reason for the fat on both sides of the waist and abdomen. In addition, it is closely related to incorrect diet and little exercise. I want to lose this. Part of the fat, the way and method must be correct, the following describes some targeted weight loss actions.

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

How to reduce the fat on both sides of the waist and abdomen?

1. Flat space walk

Lie flat on a yoga mat with your back lifted slightly and your legs lifted up to do cross steps. Just like ballet, remember to straighten your legs. The action lasts 45 seconds. It is recommended to do 50-60 groups at a time.

2. Weight-bearing sit-ups

Lie on your back with your hands and legs up. Holding dumbbells in both hands (mineral water bottles filled with water), curling the abdomen, bending the legs 90 degrees, stretching forward and touching the toes.

3. Back stretch

Lift your legs upward at a 90-degree right angle, raise your back, and touch your toes with both hands as much as possible. The action lasts 45 seconds. It is recommended to do 20-30 groups at a time.

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

4. Bend your legs and close your abdomen.

This curving-leg abdominal approach exercises the lower abdominal muscles. Firstly, the upper body remains motionless while the hands are placed on both sides of the body, so that the hind legs are bent and abdomen closed. When the legs are down, the legs are straightened and the feet are not touching the ground. At the same time, the abdomen is used to control the movement. Fifteen of each group are made and three groups are repeated, with a rest of thirty to forty seconds in the middle.

5, side slope lift.

Lie on the side, legs and arms on the same side as support, and lift the straddle upward forcefully. The action lasts 45 seconds. It is recommended to do 20-30 times at a time.

6. Squatting + Abdominal Torsion

Open your legs as wide as your shoulders, hold dumbbells in both hands (mineral water bottles filled with water), and place your hands on your chest. Squat down, turn left when you get up, raise your right knee near your chest. Repeat squatting, turn left when you get up, lift your left knee near your chest.

7, V word support

Lift your legs off the ground, support your whole body with your hands and buttocks, stretch with the strength of your abdominal muscles, and move your chest and knees together. The action lasts 45 seconds. It is recommended to do 20-30 groups at a time.

腰腹两侧的赘肉怎么减? - How to reduce the fat on both sides of the waist and abdomen?

8, mountain climbing step

Limbs on the floor, legs bent 90 degrees. Keep your left leg still and your right leg close to your chest for 15 seconds. The right leg is quickly retracted and the left leg is replaced for 15 seconds.

9, side stretch

Stand up and lift the dumbbell (a mineral water bottle filled with water) overhead with one hand. Bend hard to one side, chest and head as upward as possible, the other hand to touch the tips. Then take it back and change to the other side.

10, side support

Unilateral flat support, thin abdomen and buttocks, keep the body in a line, buttocks raised. Slowly bend the upper leg and open the upper arm. Then restore and repeat for 30 seconds, then change to the other side.