Practice of abdominal weight-loss aerobics
(1) Lie on your back, bend your knees, put your feet almost on the bed, put your hands on your abdomen, do deep breathing exercises, bulge your abdomen when inhaling, and contract it when exhaling.
(2) Lie on your back, hold the back of your head with your hands, slightly lift your chest, straighten your legs, and swing up and down alternately, from small to large, from slow to fast, for 50 times.
(3) Lie on your back with your arms straight up and your feet together and tilted up. Note: Don't bend your knees when you lean up, keep your toes straight, and the angle between your legs and your body should reach 90 degrees. Raise your legs for a while, then put them down. Repeat this until the abdomen is sour.
(4) Lie on your back, put your hands on your sides, use the strength of abdominal muscles (contraction of abdominal muscles) to make your upper body sit up, and then lie down. If necessary, you can help lift it with your hands. Practice 10~20 times every morning and evening.
(5) Lie on your back, put your hands on your sides, support the bed with your hands, bend your knees, and pedal the bed with your hips as far as possible. After lifting, stop falling for 2~4 seconds and rest for a while before starting. Practice repeatedly.
(6) Lie on your back with your hands on your sides and your legs tilted upward as far as possible. After leaning, pedal your feet in turn like riding a bicycle until your legs are sore.
(7) Stand with hands akimbo, inhale, and at the same time forcibly inflate the abdomen for 2~4 seconds; Then forcibly abdomen, until the minimum contraction. Stop for 2~4 seconds, then expand and contract the abdomen, and repeat this for 20~30 times.
(8) Take off your coat and lie on your back. First, rub your hands hot. Then massage your hands on the abdomen until local redness and fever occur, every morning and evening/kloc-0 times.
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.
Second, do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.