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如何塑造完美腰线
来源:瘦身男女  更新日期:2011-12-22 15:01
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每个女人都想要拥有纤细的线。运动部可以使其紧致并加强线条,柔软腰身。但是如果你的腰部有顽固堆积的脂肪,除非有一套健康饮食方案并配合有氧运动,否则不会有太大效果,而且要伴随全身减肥。下面让我们学习以下的瘦腰方法,雕塑腰身。

内容来自dedecms

1.燃烧脂肪。不同种类的练习都很重要。对于瘦腰非常好的几项练习有走路、游泳和划船。当然任何一项燃烧脂肪的运动都是有益的。

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2.做类似于仰卧起坐那样锻炼腹部的运动,但要加上扭动。平躺在地面,双稍微弯曲,双手环抱在胸前,抬起头部,肩膀离地,右手肘尽量碰触到左膝,回到中心,然后左手肘碰触右膝。重复。

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3.侧躺,用手撑头。慢慢的举起一条腿,保持伸直。停住,然后慢慢的放低到地面,重复另一面。当这个动作变得更容易些的时候,试着双腿一起做。

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4.把躯干弯成桥型。在学校的时候我们叫做后弯腰。双手平放在头部两侧,脚部放平膝盖弯曲,双手撑起至胃部,背部拱起,坚持一段时间。 织梦好,好织梦

5.躯干扭动。双脚分开站立,双手向后环抱头部,腰向右扭,回到中心,然后向左扭,回到中心。每次弯曲的幅度可以加大一点。体会每一个动作带来的感受。 dedecms.com

6.单侧弯曲。双脚分开站直,一只手拿一个3-5磅的哑铃举起,同时腰向反方向一侧弯曲。换边做。 copyright dedecms

7.双腿打开站立,用手触摸脚趾。一只手触摸其反方向的脚趾,双腿伸直。换边。

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小贴士

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开始时每个动作重复20次,当你觉得越做越轻松的时候,看一看如何能加大动作的难度,例如增加数量或者重量。

本文来自织梦

节食和锻炼只要花时间一定会有效果,坚信这点。如果真的没有效果,就应该去咨询整形外科的医生是否需要镭射减脂。 本文来自织梦

如果因为某个重大事件例如婚礼想要拥有更小的腰围,可以考虑塑性内衣。

本文来自织梦

时刻练习正确的姿势。吸气挺腰,保持胃部平坦。 织梦好,好织梦


How to Slim the Waist 内容来自dedecms

Everyone wants a trimmer waist. Spot exercises on the waist can tighten and tone the waist. The obliques or sides of your waist respond well to twists and turns. But if you have an under layer of fat, you won't see much progress without a program of diet and aerobic exercise as well. Along with losing fat all over, look at the benefits of exercise for the waist. Read on to learn how to slim the waist. 织梦内容管理系统

1 . Burn fat. The benefits of exercise aerobically are the most important. Good exercises for the waist are walking, swimming and rowing. But anything exercise that burns fat is beneficial.
2 .Do abdominal exercises like crunches, but do them with a twist. Lay down on your back with your knees bent and slightly apart. Cross your arms at your chest. Lift your head and upper shoulders off the ground, moving your right elbow to your left knee. Move back to center, and then move your left elbow to your right knee.
3 .Lift your legs. Lie on one side, supporting your head with your hand. Raise the upper leg slowly, keeping it straight. Hold, and then slowly lower it to the ground. Repeat on the other side. When this move becomes easy, try lifting both legs up together.
4 .Make a bridge with your torso. You may have called these back bends when you were in school. Place hands flat on the ground on either side of your head. Keep feet flat and knees bent.  with your hands so that your stomach rises and your back arches. Hold for a couple of minutes. dedecms.com
5 .Twist your torso. Stand with feet apart and clasp your hands behind your head. Twist at the waist to the left, and then back to center. Twist to the right and back to center. Each time, twist a little farther. Another method is to place a broom handle behind your neck and drape your wrists over the stick. Twist from left to right, concentrating on each movement.
6 .Bend to the side. Standing straight with your feet apart, hold a three- to five-pound dumbbell in one hand while bending your waist in the opposite direction. Repeat on other side.
7 .Touch your toes. Stand in a wide stance. Reach one hand toward the opposite foot, keeping legs straight.

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Tips & Warnings

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•Start with 20 repetitions of each exercise. When you can easily do this, look at how to make an exercise more difficult by increasing repetitions or adding weights.
•Results from diet and exercise take time. Make certain you have realistic expectations. Talk to a plastic surgeon about laser surgery options if stubborn fat won't budge from your waist after diet and exercise.
•If you're looking for a smaller waist for a certain event, check out body-shaping underwear.
•Practice good posture at all times. Sit or stand with your shoulders back and your stomach pulled in to keep stomach flat.
 

内容来自dedecms

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