1, exercise the waist and abdomen
1
1. Put your hands flat on the ground, keep your back straight, and look straight ahead.
2. Lift your back slowly and keep it for about 10 second (repeat the back and forth action 10 times).
Type 2
1. Lie on your back with your feet bent, your back on the ground, and your hands crossed on your chest.
2. The posture of the lower body remains unchanged, and the head and shoulders are slowly lifted upward for about 10 seconds (repeated back and forth 10 times).
Type 3
1. Lie flat, with your feet bent and your back on the ground, and your hands spread out in a big shape at your sides.
2. Lift the back with waist strength, and the hip muscles naturally clamp inward for about 10 seconds (repeated back and forth 10 times).
Formula 4
Lie flat on the ground naturally, with your feet straight.
2. Lift the lower body and tighten the abdominal muscles for about 10 second (repeat 10 times).
Formula 5
1. Lie on your side, support your head with your hands, and keep your body balanced.
2. Keep the upper body posture unchanged, slowly lift your right foot, stay for about 10 second, and then change sides (do it back and forth 10 times).
Formula 6
1. Lie flat on the ground, with your feet bent, your back on the ground, and your hands spread out at your sides.
2. Support your feet over your head with the strength of your legs and waist, and put your toes on the ground in front.
As long as scientific exercise methods and reasonable nutrition are adopted, the ideal fat-reducing effect can be achieved. Special attention should be paid to the long-term adherence to diet and exercise, so that it can become a part of living habits, in order to maintain a good figure.
2, the method of practicing abdominal muscles
1, how to exercise the lower abdomen?
Of course, hanging legs and lifting legs, supine leg lifting and other exercises will focus on the lower half of the abdomen. But for a long time, people have always had a wrong view that the abdomen is divided into upper abdomen and lower abdomen. In fact, rectus abdominis is a long, narrow and flat muscle from below the chest to above the pelvis. No abdominal exercise can exercise a part of it alone. If you want to stimulate the lower abdomen more, no matter what exercise you do, you should tuck your abdomen every time you repeat it, especially subconsciously tuck the area below the belt buckle. Some people seem to grasp this concept immediately, while others need some training to have enough consciousness.
2. Is doing a lot of exercise every day the only way to have a flat belly?
I don't know why, people always think that if you want to exercise your abdomen effectively, you should exercise for several hours every day. We don't know where this misconception comes from, but we can tell you that doing 1000 sit-ups every day may not be effective, but it will make your back ache. Like other muscles, it is best to exercise your abdominal muscles 2-4 times a week and take at least one day off after each exercise. Do 3~ 10 movements each time, and each movement will be repeated 8~ 15 times. Every movement should be in place, so that you will feel that you have done your best at the end of each movement.
3. What kind of exercise can make me get rid of the fat in my waist and abdomen?
The abdomen reacts to exercise as well as other parts. As long as you stick to the correct exercise, you will definitely have a tighter waist and abdomen. However, abdominal exercise alone can't burn off the fat on the stomach. In fact, no part of the body can be partial weight loss. The only way to get rid of obesity is to combine a reasonable diet with aerobic exercise-even so, there is no guarantee that you can go wherever you want.
4. How can I practice a flat belly?
The appearance of muscles in the middle part of the body is closely related to numerous factors such as heredity, skinfold, whether fat is easy to accumulate in the middle part of the body, life experience and so on. You may have tried your best, but you still can't have your dream flat and fit abdomen, but does that mean you shouldn't do abdominal exercises? Of course not! Exercising the abdomen can make it stronger, so it looks flatter and tighter.
In short, according to your own level, choose the most suitable abdominal exercise and intensity for your current physical condition.
How do men practice abdominal muscles quickly? How do men practice abdominal muscles?
5. Try a series of abdominal exercises.
Even the correct abdominal movement, the role of a single action is extremely limited. How to do training movements correctly is as important as which training movements to choose. Successful abdominal training should include at least four movements: training the upper abdomen, such as sit-ups; Lower abdominal training, such as hanging legs; Lateral abdominal training, such as twisting sit-ups; Training of transverse abdominal muscles, such as plate support.
6, slow down the pace of action
It is important to have some impeccable skills when exercising abdominal muscles. Set aside some time to really feel the movement of abdominal muscles. If you can finish each set of movements many times and you don't feel tired, either your movements are wrong or too simple. Therefore, you can explore and test the best skills and find a set of exercises with moderate intensity.
Step 7 breathe correctly
This method is another key to successful training. Exhale through the mouth when lifting and inhale through the nose when putting down, you can exercise the deep fibers of transverse abdominis muscle well, otherwise the latter will not exercise at all. Therefore, it is the key to pay attention to deep breathing when maintaining posture.
8, shorten the rest time between groups
Abdominal muscles, like calf muscles, are endurance muscles. You must give different stimuli from the chest and back to be more effective. For abdominal training, the shorter the rest time between groups, the better. You'd better be able to finish all the exercises one by one without any rest. But when you start to exercise your abdomen, you may need to rest for a minute or two. This is normal. It's just that the sooner you start the next routine, the better.