The method of sit-ups and thin waist 1, combined with breathing.
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.
Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.
Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.
The method of sit-ups and thin waist II. Rise height: maintain a 45-degree angle.
Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Sit-ups and thin waist method 3. Don't hold your head in your hands.
Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
Sit-ups and thin waist method 4. Gradually increase the number of sit-ups and repetitions.
For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.
For actions that help to thin the waist, it is recommended to thin the waist and abdomen. 1
Sit on the ground, eyes looking forward, left leg bent, outside close to the ground. The right leg crosses the left leg and is placed outside the left thigh, with the tip of the right foot pointing straight ahead. Gently pull your right leg and knee against your body with your left hand. Open the fingertips of your right hand and press the floor. Keep moving 10 second. Then change the other leg and repeat the action.
Thin waist and abdomen action 2
Sit on the ground, eyes looking forward, left leg bent, outside close to the ground. The right leg crosses the left leg and is placed outside the left thigh, with the tip of the right foot pointing straight ahead. Gently pull the right thigh with your left hand, slowly turn your body to the right, and then turn with your right hand. After turning to the maximum, keep your finger on the ground 10 second, then turn back, repeat the exercise many times, and then change to the other side.
Thin waist and abdomen action 3