9 strokes to reduce your stomach. Many people have accumulated a lot of fat on the pile because of lack of exercise. Insisting on exercise can play the role of fitness and weight loss, but which actions have better weight loss effect? Below, I will take you to have a brief understanding of the 9 movements of fitness and stomach digestion.

9 strokes of exercise to relieve the stomach 1

1, twisted abdomen

Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.

Step 2 sit-ups

Everyone knows that sit-ups can help thin belly, but some people have no obvious effect, mainly because their movements are not in place. First, put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as far as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.

Step 3 lift your shoulders

Similarly, the preparation posture of sit-ups should also lie down, knees together, legs at about 90 degrees, hands on your head, shoulders off the ground when exhaling, chin closed, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.

4. Lift your knees.

Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.

Step 5 stretch the ground

Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.

Step 6 stretch sideways

Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support your body with the outside of your right foot and forearm, straighten your whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.

7. Lie on your back and twist your knees

Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.

8. Bend your knees and lift your legs

Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.

9. Lift your legs and twist your knees.

After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.

The benefits of fitness exercise

Fitness relieves our modern diseases.

When we take part in fitness exercise, we will forget the troubles in life and devote ourselves to exercise. At this time, our metabolism will accelerate and we will sweat moderately. After exercise, we often feel relaxed and comfortable. This is because the nervous system and hormone levels in the body have returned to normal. In addition, the body will secrete a substance called caffeine after exercise, which can relieve pain and make people feel comfortable. Due to the improvement of metabolism, the appetite and sleep quality of people after exercise will be improved, which will be of great benefit to relieve stress and improve mental health.

Fitness has improved our stressful life.

Exercise is the most effective way to eliminate troubles. In sports, bad emotions will flow away with sweat! Fitness can also be used as a spiritual condiment. When you are depressed, you can go outdoors or to a fitness club to exercise, breathe fresh air, feel the sunshine and enjoy the comfort after exercise. Many studies have proved that regular exercise can greatly alleviate the symptoms of depression. Fitness can also help you vent bad emotions, such as anger. Think of your boss as the target of boxing, and you will feel much better when you see him at work the next day.

9 exercises and 2 stomach-relieving exercises.

Step on your back

Main muscles: vest line and mermaid line.

Action essentials: Lie on your back on the ground, stabilize your upper body with elbows, land your hips, straighten your toes, retract your thighs back and forth, and simulate alternating training by pedaling a bicycle pedal.

Breathing: exhale when pedaling, inhale when recovering, and don't hold your breath.

Number of action groups: 4-5 groups are recommended.

Action times: each group does it.

Rest time: 1 min-1.30 min.

Left-right cross

Main muscles: vest line and mermaid line.

Action essentials: Lie on your back on the ground with your legs straight. The abdomen is forced to close the left leg, the toes are stretched straight, and the right hand is raised to touch the left foot.

Breathing: Exhale when you put it away, inhale when you recover, and don't hold your breath.

Number of action groups: 4-5 groups are recommended.

Action times: each group does it.

Rest time: 1 min-1.30 min.

Lie on your back, lift your legs, and roll your abdomen.

Main muscles: vest line and mermaid line.

Action essentials: Lie flat on the yoga mat with your legs bent or straight. Waist and waist stick to the ground. Relax your neck, straighten your toes, do leg adduction, get up quickly and put it down slowly.

Breathing: exhale at the beginning, inhale when you recover, and don't hold your breath.

Number of action groups: 4-5 groups are recommended.

Action times: each group does it.

Rest time: 1 min-1.30 min.

Caterpillar crawling

Main muscles: vest line and mermaid line.

Action essentials: support your hands and feet on the ground, arch your body, and your body is C-shaped. Toe slowly forward, close to your hands, and then slowly restore.

Breathing: exhale when you leave, inhale when you recover, and don't hold your breath.

Number of action groups: 3 groups are recommended.

Action times: 20 times in each group.

Rest time: 1 min