(1) boarding in the air:? Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
(2) Recumbent leg lifts: upper body does not move? Legs straight? Lift it slowly
(3) Abdominal roll: Lie on your back on the floor with your lower back close to the ground. The legs are raised at 90 degrees to the upper body, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position.
(4) Simple sit-ups
It is good that every group can do nothing.
In order to show off abdominal muscles, we must first lose excess abdominal fat. These exercises are very effective for exercising abdominal muscles:
The first movement is anti-rolling, which is a good exercise for the lower abdomen. Many people want to get rid of excess fat and expose their lower abdominal muscles. This action is specifically aimed at the lower abdomen. This action will be done 20 times? The second movement is foot rolling, mainly to exercise the muscles of the upper abdomen. This action is also done 20 times. ? The third movement is plank. According to plank's standard practice, keep a fixed posture for 30 seconds, and mainly exercise abdominal muscles and quadriceps femoris. This action lasts for 30 seconds. ? The whole set of movements is completed in four rounds, with no pause in the middle, so it will be completed quickly, and without rest, it will soon trigger a burning sensation in the body.
Moreover, 1. If possible, you can prepare a yoga mat to better protect yourself during exercise.
2. Do some normal standard sit-ups at the beginning of practice. You don't have to do anything difficult. But the action must be standard. Three to five times a day. Group of 20 people
3. After sticking to it for a period of time, you can increase the number of times. After getting up on the basis of sit-ups, lift your feet high, push up as hard as possible, and tighten your abdomen when you fall. This cycle.
4. At the same time, you can also put your hands on your head and put your legs together. The whole person is zigzag. The body is close to the left and right in turn. This action is very effective for the exercise of lower chest and abdominal muscles and mermaid line, but it is not recommended for people who have just started exercising.
The exercise of abdominal muscles is a long-term process, and you can't relax, but you can't overdo it. This is a process of persistence. Only by persistence can we exercise a perfect and sexy figure.
6. Try to supplement some high-protein foods when exercising abdominal muscles, such as fish, beef and beans.
7. The number of abdominal muscles is not necessarily large, but the movements must be standard, and you can start from less and step by step. Here Bian Xiao suggests that you can watch some videos. Abdominal ripper or something.
Hope to adopt