A "beating" belly
Simple abdominal exercises
Abdominal fat is the most important thing to lose weight and the most difficult to tame. If you only fish for three days and dry the net for two days, it will be difficult to see the effect.
It is suggested that "Apple dads" start immediately, make a simple and easy plan to reduce their stomachs, spend an hour at home every day to concentrate on nourishing their stomachs and plan to reduce their stomachs with great enthusiasm.
Understand the abdominal structure
Under the belly covered with fat, the muscle composition of big apples has not changed.
They consist of the following parts:
1. The shallow layer is located on the side of the abdomen. In front of it, it is a kind of flat and wide muscle, which can bend the spine forward or control the rotation of the body when contracting.
2. rectus abdominis. It is a flat long muscle located on both sides of the abdominal line, which runs through the upper and lower abdomen. When contracting, you can lift the upper body or lower limbs or both.
3. Internal oblique muscle. It is platysma located in the deep layer of the external abdominal oblique muscle and contracts with the external abdominal oblique muscle.
4. Transverse abdominis. It is platysma located in the deep layer of medial oblique muscle. Because muscle fibers traverse the spine, they can only maintain and increase abdominal pressure.
5. rectus abdominis. It is a rectangular flat muscle located on both sides of the lumbar spine in the posterior wall of abdominal cavity. You can do lateral flexion when you contract. A set of abdominal reduction programs can achieve the goal according to the position and function of abdominal muscles.
The coach designed a set of abdominal exercises that can be done at home according to the muscle structure. The following movements need to be controlled for 3~5 seconds, and then slowly exhale to relax. Do two groups, each group 10.
1. Pad and roll your belly.
Lie flat on the mat, bend your knees, put your hands behind your head, open your shoulder joints, lift your body when inhaling, and don't leave your waist, hips and feet on the ground.
Reminder: the belly rolling on the mat is not what everyone said. The difference between the two movements is that the whole chest circumference does not need to be lifted off the mat, but the part above the thoracic vertebra can leave the mat, which has less wear on the lumbar spine. Be careful not to adducte your chin, and keep a punch distance between your chin and chest as far as possible to avoid increasing the pressure on the cervical spine.
Step 2 bend your abdomen sideways
Lie flat, legs slightly bent, hands behind your head, shoulder joint open, lift your body to the front left when inhaling, lift your left thigh at the same time, exhale to relax and recover, and then do it again on the right side.
Reminder: Just like the above action, when you lift your body, you only need to let the thoracic vertebra leave the ground, and you don't need to let your elbow touch your knee.
3. Elbow brace
Lie prone, with your forearms bent forward, your arms shoulder-width apart, your legs straight and close together, and lift your body off the ground with your elbows and forefoot as support points, keeping your whole body in a straight line.
Reminder: It feels similar to push-ups. Hips can't relax. Your muscles are very tense all over. Better not bow your head.
Six tips to help you get rid of your stomach
1, rub your stomach
When practicing this movement, the practitioner lies on his back on the bed with his hands folded and placed on his abdomen clockwise. His nephew turns his hands 50 times each, opens his hands in his abdomen, and then goes up and down 50 times each. You can also hold your breath and lift your abdomen, in a group in the morning and evening.
2. Body rotation
In this action, the legs are upright, shoulder-width apart, hands akimbo or placed on the pituitary side, swinging with the body and turning left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
Step 3 bend over in front of you
In this exercise, your legs stand upright, shoulder-width apart, and your upper body tends to bend forward and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.
4. Lift your legs in turn.
When practicing this action, stand on your legs, try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times.
5、
Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.
6. Twist your hips and jump.
In this action, the feet jump straight to the knees and twist the hips, while the feet jump left and right and twist the hips at the same time. The arm swings left and right on the chest opposite to the hip and repeats several times in a row.
The above can be selected individually or in combination. In addition to the above actions, there are many ways to lose weight in the abdomen. But it should be noted that it must be. Only when you are serious, strict and meticulous, every time you practice, you will be very tired alone, which will be effective and will certainly benefit a lot.
Conclusion: It is not necessarily inevitable for men to gain weight in middle age. Pay attention to good living habits and do more exercise, which is easy to overcome. The above guide I have prepared for you will teach you to do abdominal exercises. Let's have a try.