Ladies and gentlemen, two girls have been pestering me to be girlfriends recently. Who should I choose to help me recover?

The girl in front of Naza just got a hot search with a beautiful photo the other day.

The lady behind Reba is not bad either. From time to time, she can take the beautiful photos that are amazing as a natural person and cause heated discussion.

However, even if the face value is against the sky, such as Naza and Reba, there are troubles, such as getting their occasionally hidden stomachs!

After seeing it, many netizens called the goddess "the collapse of people."

Gentlemen may have found that, regardless of men and women, the belly is the easiest place to grow meat! Touch it yourself.

However, it's a crash that there is no such thing as local fat reduction, so it's impossible to reduce your stomach specifically.

But! The good news is that training for the abdomen can make your abdomen more compact, and with aerobic fat reduction, it is easy to have a perfect abdomen!

In addition, as long as you practice your abdomen firmly enough, strong abdominal muscles will naturally "prop up" your abdomen and make your abdomen more flat and sexy. It is the gospel of men, women and children!

Can't help but start doing several groups of abdominal exercises. Stop it! You know all the truth, but once you do it, you will twist your ass. .............................................................................................................................................................

(Secretly tell you, this issue of MAX has an appointment with a sexy young lady to personally demonstrate the action, so be sure to see the end. )

Yes, it is the following action of kneeling on the ground and stepping on the air, which looks like pedaling a bicycle that does not exist, hence the name.

* Action demonstration: @ angelelee Li

This is a well-known action, but in fact you all misunderstood it! When doing this action, we mainly rely on the traction of the thigh to complete the "push" action, and at the same time we will tighten our hips forward while lifting our legs.

To put it bluntly, it is mainly to exercise your hip and leg muscles, which does not stimulate your abdomen much. Although you are so tired and panting every time you step on it, you practice your legs by mistake.

Russian waist twisting is a relatively advanced action. You need to land on your ass, lift your legs, keep your lower body still, and then turn your upper body left and right.

* Action demonstration: @ angelelee Li

In fact, there is nothing wrong with this action itself. It is worthwhile to practice both rectus abdominis and oblique abdominis, but the problem lies in the difficulty.

When doing Russian twist, the upper body should be straight all the way, not hunched back, and a strong core is needed to keep the body stable. Many people, especially Xiao Bai, find it hard to do it.

Finally, either bend down, or the center of gravity deviates and the movement is deformed. Not only is the exercise not effective, but it may also hurt your waist. Of course, if you are an old fitness gun and can always maintain the standard of action, forget it.

First of all, gentlemen, don't confuse reverse belly roll with supine leg lift. The lower one has its back close to the ground and its legs raised in the air.

* Action demonstration: @ angelelee Li

Below, deviate from the ground, use abdominal strength to drive your legs to roll back hard, and imagine yourself as a sushi ball, that is, reverse roll. ......

At first glance, this action is to "fold" the abdomen and really stimulate the abdominal muscles. But the problem is it moves too much!

For most masters of abdominal exercises, abdominal strength is weak (otherwise why do you practice), which is not enough to support the body to complete such a big curl.

If the abdominal strength is insufficient, the waist muscles will compensate. Can you practice abdominal muscles after a long time? I'm not sure. The back pain is probably gone. ......

Everyone is familiar with this action, so I won't elaborate ~

* Action demonstration: @ angelelee Li

First of all, conclusion: flat support can't train abdominal muscles! It's just a static training action, mainly aimed at transverse abdominal muscles and core stability.

Although it can also stimulate abdominal muscles, compared with most movements, its "cost performance" is really not high. Moreover, many people always think that the longer they stay, the worse, but they don't know that the waist will collapse because of fatigue, which directly leads to the compression of the lumbar spine!

Finally, the abdomen didn't do much exercise, and the waist was not good at a young age.

How's it going? Did you find yourself stepping on a lot of pits here?

Keke ... Dear MAX, let me teach you some safe, simple and effective tricks. Take out your notebook and write it down quickly!

Roll up your upper body with abdominal strength, exhale when you get up, inhale when you put it down, and keep your feet on the ground all the time.

* Action demonstration: @ angelelee Li

Keep your waist close to the ground, put your arms and legs flat when inhaling, retract them when exhaling, and then change to the other side.

* Action demonstration: @ angelelee Li

Raise your legs 90 degrees and touch your toes with your hands.

* Action demonstration: @ angelelee Li

Hips and lower back land, legs and upper body are lifted at the same time, and the core is tightened and kept still.

* Action demonstration: @ angelelee Li

Do each of the above actions 10-20 times, and do 3-5 groups each time. Rest between groups 15 seconds, and do training 3-4 times a week.

Seeing this, the master quickly forwarded the lightning protection and practiced these reliable actions at the same time. Don't forget to match the fat-reducing exercise, and your stomach will say goodbye to you soon ~

Forget it. My girlfriend and I will practice two more groups.

Max has something to say:

Except for the belly.

# What part of yourself are you most dissatisfied with? #

I'll see which part has the most grooves.