Abdominal support lying flat on the ground, feet slightly bent apart. Use the strength of the abdomen and buttocks to lift the back, and the shoulder blades touch the ground. You can't land on your back, and your knees form a straight line with your shoulder blades. Even if the action is standard, stick to it for 30 seconds, and the time can be gradually increased. Adhere to the 10 group. Abdominal support can help abdominal fat and exercise hip curve, which is very suitable for women who want to practice mermaid line.
Lie flat and lift your legs. Lie flat and lift your legs, that is, when you lie flat, slowly lift your legs with the help of the strength of your abdomen until your legs are at right angles to your upper body. When lifting your legs, pay attention to straighten your legs and don't bend your knees. Hold this for 20 seconds, then relax and repeat the same action.
Compared with the traditional sit-ups to exercise the waist and abdomen, reverse abdomen can reduce the damage to the lumbar spine and help you lose the fat on your stomach quickly and effectively, but be careful not to do this action immediately after meals, and for girls, don't do this action during menstruation, so as not to aggravate the discomfort during menstruation. Then when you do it, you can start in groups of 25 people, and then.
Similarly, this action can also be done with a yoga mat. In the process of reverse belly rolling, you usually lie on your back on the yoga mat, let your hands lie flat on your sides naturally, bend your legs 90 degrees, and then tighten your abdomen so that your knees are gradually close to your chin, which can also play a good role in exercising your abdominal muscles and reducing excess fat in your abdomen.
Bobby jumps this action to exercise all his muscles, raise his heart rate and accelerate fat burning. It's a little difficult to move. Friends who have just started practicing can skip push-ups and squat down directly, and then jump up. The complete action is: stand with your feet slightly apart, put your hands on the ground, and push your legs back at the same time. After the action is completed, press your hands down to do push-ups, retract your legs at the same time, extend your hands up and take off at the same time. Every 15 is a group, and * * * is a group.
Cycling is the best exercise for rectus abdominis (also known as "six-pack abdominal muscles") and oblique muscles (also known as waist). The correct way is:
1. Lie on your back on the floor with your hands crossed behind your head;
2. Knee to the chest, shoulder blades off the ground, but don't pull the neck;
3. Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee;
4. Change the right leg immediately after restoring the original posture, so that the right elbow is close to the left knee;
5. Take turns left and right. I like riding a bike. I suggest doing it 12- 16 times.
Sit-ups The correct sit-ups are: lying on your back on the mat, your knees bent about 90 degrees, and your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.