1. Knee-touching body curl (training posture: warm-up action, burning abdominal fat): stand up straight, choose the heaviest dumbbell that can be lifted, hold hands tightly, bend your arms upward about 60~90 degrees, cross your left and right legs during exercise, drive your upper body close to your knees with your abdomen, and then slowly come back. Exercise times: Repeat many times until the body sweats heavily.

2. Sit-ups on the ball (training site: upper abdomen): the body lies flat on the ball, the buttocks sit on the spherical surface of 1/3, the feet are shoulder width apart, the knees are slightly bent, the hands are behind the head, exhale, and the abdomen tightens to drive the upper body to lift, inhale and slowly lean back. Training plan: do 8~ 12 times in a row as a group, do 3 groups, and rest for 60 seconds between each group.

Extended data:

Food for abdominal exercise:

1, sour beef: The protein content of beef is high, and the nutritional value of sour beef is higher than that of ordinary beef. Fat but not greasy, thin but not firewood, easy to chew and digest. Even if eaten raw, the nutrient absorption and utilization rate is high, and eating too much is not a burden to the body.

2, protein powder: protein powder is particularly good for muscle growth, is a muscle-based nutritional supplement after exercise. High protein can effectively repair damaged muscles and realize the recovery process. Especially if you want to grow muscles quickly, eating protein powder is a good choice.

3, carbohydrates: long muscles must eat carbohydrates, whether before or after training, carbohydrates should be properly supplemented. Because carbohydrates are most easily decomposed and absorbed by the human body and converted into energy, they are also the biggest source of vitality.

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