The point today is that a woman with abdominal muscles is beautiful if she has a little abdominal muscles. So, how to practice sexy abdominal muscles around the waist? Different from men's heavy abdominal muscles, sexy women's abdominal muscles should be Sichuan-type abdominal muscles, which are a bit looming, so in terms of exercise methods, "increasing" muscles and "reducing" fat are indispensable. Women keep about 20% body fat, and two looming "vest lines" are super sexy.
Warm-up training: warm up for 5 minutes before training.
1. Small dumbbell rotates under load (left and right) 3x60 seconds?
2. The small dumbbell rotates with load (sideways, left and right) 1 group for 60 seconds each.
3. Flat support 3x60 seconds?
4. The limbs are alternately propped up for 2x60 seconds (the limbs are propped on the ground, and the right hand, left hand, right foot and left foot are alternately lifted 15 second).
5. Left and right 1 group 60 seconds starts from both ends of the roll. 6. Start from both ends of the volume for 3x60 seconds. 7. Load-bearing Russian twist 3x60 seconds
Abdominal muscle exercise should be persistent, and you can't stop suddenly. If you can practice once a day or every other day, it will be effective. ?
The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. Therefore, it is suggested that you use tension and control instead of weight, and use your mind instead of external weight to tighten and stimulate abdominal muscles. ?
When practicing abdominal muscles continuously, keep the abdominal muscles constantly tense in the whole group. Don't let them relax at the beginning or end of the exercise. Each group must be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. ?
Sit-ups lie flat on the ground, put your calves on the bench, and then shrink your shoulders to form an arc in your upper abdomen, as if to roll forward.
Sitting and lifting legs can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees and lift your legs up until your toes are parallel to your eyes. As your abdominal muscles get more and more tired, you can bend your knees gradually until you are completely exhausted.