What our female friends want most about the abdomen is to be flat but not fat, so what can we do to make the abdomen not fat? For example, abdominal aerobics is our best choice. Let's learn the specific movements and precautions about abdominal calisthenics together, pay attention to arrange your movements reasonably, and never increase your strength by yourself, so as not to make your muscles tired.
Action 1: Put your feet together, straighten your arms parallel to your legs, look at your fingertips, tighten your jaw, lift your upper body 10 to 15 times, and don't swing your head.
Action 2: Open your arms, keep your upper body stable, keep your back on the ground, then lift your calves and thighs at 90 degrees and alternate your legs. Try to lift your legs with your transverse abdominis. Do 10~ 15 times.
Action 3: Put your hands on your ears, open your elbow joint, and then slowly lift your body up at a 45-degree angle, paying attention to the sinking of your ribs, exhaling when lifting up, and abdomen. Do 10~ 15 times.
Action 4: Bend your knees, raise your arms straight above your head, lift your upper body, tighten your lower abdomen, and swing your arms up and down regularly. Inspiratory swing arm 3~5 times, expiratory swing arm 3~5 times. Do 10~ 15 times.
Action 5: Lift your upper body, put your hands on your knees, alternate your legs, and keep your calves parallel to the ground. Do 10~ 15 times.
Action 6: Reverse abdominal breathing. You can stand or sit. Inhale slowly through the nasal cavity, at the same time, abdomen, chest, diaphragm down. After the lungs are filled with air, exhale slowly, and when exhaling, the abdomen slowly bulges and gradually recovers. It takes about 7-9 seconds to inhale and exhale, and practice for 5-8 minutes at a time.
Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.
Abdominal calisthenics can help us reduce fat, so that the effect of abdominal contraction will be very good. In addition, when doing abdominal calisthenics, we must pay attention to controlling our own strength to avoid excessive fatigue of the lower abdomen. In addition, it is necessary to keep the lower abdomen warm in life, especially after exercise, the lower abdomen will sweat. At this time, we must be careful not to let the lower abdomen catch cold.
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