What is the correct posture of sit-ups? Many women want to have a flat belly, especially in summer, so this kind of big belly is ugly to women and not beautiful to wear clothes. What is the correct posture of sit-ups?
What is the correct posture of sit-ups? 1 1. Body folding is not high enough: many people do sit-ups for years, just lifting their heads and shoulders off the ground. It's just that the posture is wrong, and it can't really achieve the effect of reducing stomach.
2, hold your head up and hold your chest: Many people like to hold the back of your head with both hands when doing sit-ups, and then lift the whole head with your hands, which will cause the neck to be oppressed.
Wrong posture can easily cause sports injuries. If you want sit-ups to really achieve the desired effect, you should quickly look at what the correct posture should do and stop doing "useless work"!
Correct actions of waist and abdomen to lose weight;
1, relax and lie on your back in bed or on the ground.
2. Raise your legs and put them on a quilt or chair, so that the knee joint and hip joint are at right angles, which can avoid the muscles of thighs and thigh roots from participating in exertion.
I suggest that if the height of the bed or chair is not suitable, books or magazines can be stacked, and the height can be controlled freely.
3. Cross your hands on your chest.
4. After starting the action, contract the abdominal muscles, lift the upper body, and feel the scapula (upper back) leave the bed.
I suggest: it is best to lie on the yoga mat, which has a large friction to prevent the ass from moving forward with the body and affecting the standard of action.
5. Then slowly put it down, gently touch the bed surface with the scapula, and repeat the next action immediately.
6. Generally, do 2-3 groups at a time, and rest between groups is about 1 minute, and each group 15-20 times.
Note: The waist can never leave the bed or the ground during exercise, but the upper body is being lifted and put down.
My suggestion: You can observe whether your head or elbow will touch your knee. If so, it means that your waist has left the ground, pay attention to correction. If you want to reduce the difficulty, you can put your hands on your sides or straighten them forward and upward.
Touch your knees with your fingers while lifting your upper body. If you want to increase the difficulty, you can slow down or increase the number of times. This movement is not big, but it has a very good effect on the abdomen and is one of the basic movements of fitness training.
Tip: Beginners can choose to do it on the fitness ball, which can better protect the waist muscles, but pay attention to control the balance.
Do sit-ups and don't think that you can lose weight quickly by doing too much. Actually, it's not like this. If you do too much and everyone doesn't reach the correct posture.
It's no use doing more. Don't worry when you start doing sit-ups. You should take your time. If you are too impatient, you may hurt your waist. When you do this, you should also eat more vegetables and fruits to help you lose weight.
What is the correct posture of sit-ups? I believe all of you are familiar with yoga. Yoga is a very popular sport among female friends in our city now. It has the effect of losing weight and keeping fit, which is also the reason why many female friends like to eat it.
Many of our friends want to improve their bodies through yoga, but I wonder if you are familiar with the movements of yoga? Let's look at a popular thin belly yoga.
When practicing yoga, we should do it properly. Sometimes, inappropriate yoga movements can not only help us lose weight, but also harm our health. The standard thin belly yoga moves we care about are as follows.
Action 1, Tucker 1
Lie on your back on the mat, then put your legs together, bend your knees naturally upward, and try to hold your two calves with your hands. At this time, pay attention to the soles of your feet and try to hook up and out. After stopping for fifteen seconds, resume lying flat, and then repeat this action ten to fifteen times.
Action 2, tuck 2
It's similar to the action just now, but the action of the sole is different, that is, after holding your knees with your hands, try to hold your legs to your chest, hook your feet and soles, but push inward. Repeat this action ten to fifteen times, and stay for about fifteen seconds each time.
Action three, cobra pose.
Lie on the mat, head down, pay attention to keep your legs together and straight, and keep your instep as close to the ground as possible. Try to put your hands on your chest and put your fingers together to support the ground. Keep your shoulders, chest and abdomen off the ground and try to look up. After stopping this action for about fifteen seconds, return to the original position.
Action four, bend over and twist
This action may seem awkward, but it is simple to do. Similarly, lying flat on the mat, legs and arms naturally open in a big font. Pay attention to keep your instep straight. Twist your upper body to the right and lean forward. At this point, make sure your legs are still, head down, and try to stretch your waist and abdomen. Help the waist and abdomen burn fat. After this action lasts for fifteen seconds, twist to the left.
Action 5: Stretch and twist one leg on your back.
Lie flat on the ground with your legs straight and your hands raised horizontally. Pay attention to palm down. Then, bend your left leg to your right knee and try to stick your right calf to the ground. Look to the right. Hold this action for ten seconds, and then do it on the other side.
Action 6: Lie on your back and press your abdomen.
Lie flat on the ground with big legs. Put your hands on your abdomen, massage clockwise for one minute under your navel, and then massage counterclockwise for one minute.
In our life, when practicing yoga, we must pay attention to the standardization of movements to avoid hurting ourselves, and use the most standard movements to help us achieve our goals, lose weight as soon as possible, and show our charming posture. We can also communicate with friends and increase our driving knowledge.
Waist and abdomen have always been the easiest part of the human body to accumulate fat, so the appearance of small belly has become a matter of course. However, a small belly has the greatest influence on the beauty of the figure. The effect of bulging belly is beautiful, how can it not be annoying? Thin belly how thin waist?
Kelp and radish soup:
People who are greedy for meat, noodles and cakes and can't digest them can eat radishes to eliminate food stagnation and clean up their intestines and stomach.
Ingredients: hawthorn10g, kelp100g, osmanthus fragrans10g, 5 slices of ginger and 300g of radish.
Practice: Peel the radish and cut it into small pieces. After boiling 1500ml water in the pot, add radish, kelp and ginger slices first. When the water boils again, turn to low heat until the radish and kelp are cooked. Finally, add other raw materials wrapped in gauze and cook for 15min. Have soup before lunch and dinner, or eat it directly as a diet snack.
Baked melon with crab meat:
Wax gourd is low in calories, which can remove excess fat and water in the body and is the best fat-reducing melon. With crab meat, it has the effect of losing weight and keeping fit, and is suitable for patients with heart disease, diabetes and obesity.
Ingredients: 45g crab meat, 200g wax gourd, appropriate amount of oil, salt, yellow wine, sugar, ginger, onion and water starch.
Practice: add a little soup to the crab meat in the bowl, add onion and ginger slices, steam in a steamer for 20 minutes, cut the wax gourd into 3-minute thick slices, scald it with boiling water, and take it out for later use. Stir-fry the wax gourd slices in the oil pan, then add the steamed crab meat. When steaming the crab, pour the soup into a bowl, add salt, sugar and yellow wine to taste, and cook for 5 minutes before thickening with water starch.
Red bean carp:
Carp is regarded by Chinese medicine as the top grade of invigorating spleen, promoting diuresis and reducing weight, which has the effects of invigorating qi and spleen, promoting diuresis and eliminating fat. Adzuki bean is also a diuretic in traditional Chinese medicine. The combination of the two can strengthen the stomach and spleen, eliminate dampness and promote diuresis, reduce blood fat and lose weight.
Ingredients: carp 1 strip, adzuki bean100g, dried tangerine peel 7g, pepper 7g, tsaoko 7g, onion, ginger, pepper, salt and chicken soup.
Practice: Clean up the carp. Wash adzuki beans, dried tangerine peel, pepper and tsaoko, and stuff them into the fish belly. Then put the fish in a casserole, add onion, ginger, pepper and salt, pour chicken soup, stew for about 1.5 hours, and sprinkle chopped green onion when the fish is cooked.