1, curl up.
When you start this abdominal diet, you should lie flat with your legs at 90 degrees and your legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground. With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.
2, sitting load-bearing rotation
Sitting posture and weight-bearing rotation are also very popular among netizens. Action requirements: sit in a chair, keep your lower back straight, and change your body quickly and in a controlled way, whether you are unarmed or carrying loads. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
3. Lift your legs and put them on your back
Lie flat with your back close to the ground. Keep the abdominal muscles, especially those below the navel, in a tight state. Keep your legs straight, walk slowly up and down at a constant speed, and don't touch the ground when you put them down. Pay attention to replacing body inertia with abdominal strength. This abdominal weight loss method with supine leg lifts requires 10- 15 groups 1, and dieters can do 3 groups or increase the number of groups according to their own situation.
4. air bike
Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed. If you want to increase the difficulty of this abdominal weight loss method, you can lie on a bench and sit in this action. In order to keep balance, your body needs to use more abdominal strength.
5. Lift your knees.
Lying on the ground, knees together, left arm bent, left hand supporting the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight. When doing this abdominal weight loss method, especially compressing the right abdomen can strengthen the muscle strength of the internal oblique muscle and the external oblique muscle.
Step 6 walk with your stomach closed
To use this abdominal weight loss method to lose weight, we must first learn the "abdominal breathing method": when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Help gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity. Walking with abdomen closed: When walking and standing, you should contract your abdomen vigorously and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.