1, how to do abdominal exercises?
1, swing fitness ball
Objectives: Arms, triceps and abdominal muscles.
1. Stand with your feet open, slightly wider than your shoulders. Bend your knees slightly and hold the ball.
2. Squat down, put your arms behind your back, and the ball swings between your arms. Stand still, push the ball in front of your body, and then swing over your head.
3. Do it 20 times.
Step 2 stretch biceps
Target: biceps, abdominal muscles and gluteal muscles.
1, stand, feet open, shoulder width, and lift the ball over your head.
2, squat, knees later than toes, elbows bent behind the back, arms behind the ears.
3. Stand up and put the ball back on the top.
4. Do 15 times.
Step 3 lie flat and lift your legs
Target: Abdominal muscles, lower back and buttocks.
1, lying on the ground, with thin legs together and straight, holding the ball with both hands. Bend your elbow and put it next to your ear. Put your arms above your head.
2. Tighten the abdominal muscles and lift your legs into the air.
3. Slowly lower your legs and stretch them together. When you lower them to about 25 cm from the ground, lift your legs again.
4. Do it 20 times.
4. Lift your legs by hanging
Target: lower abdomen
Answer: The body is hung on the horizontal bar, and the distance between hands is about the width of shoulders. Tighten the hips so that the body forms a straight line from the head to the hips.
B: Keep your legs and back straight, and slowly lift your legs so that they are parallel to the ground.
C: Slowly lower your legs and do it 4-6 times.
When lifting your legs, don't swing, just let your legs move with inertia.
2. Is there any way to remove wrinkles from the abdomen?
1, massage calorie consumption method: keep your hands straight and overlap each other on your navel. After the thumb is crossed, the palm is aimed at the navel, the man's left hand is down, and the woman's right hand is down. After inhaling a little, close the lower abdomen and knead it clockwise for 36 times, which not only helps gastrointestinal peristalsis, but also makes the kneaded abdominal fat burn quickly, thus achieving the effect of consuming calories.
2, tapping degreasing method: the fingers of both hands naturally open, and then gently tap the protruding part of your lower abdomen. It's like patting a baby on the back when you're full. If you beat the fattest part of the lower abdomen with an empty fist, the weight loss effect will be better.
3. Inhale the thin abdomen: hold the place where the abdomen bulges with both hands. First, inhale quickly and forcefully. When inhaling, raise your hands as high as possible and relax when exhaling. If the racket method is combined with the breathing method, the effect will be better. However, when this method is intense, it is like running 100 meters suddenly. Inhaling too much oxygen will make you dizzy, so you'd better do what you can.
4, kneading and degreasing method: let your hands open slightly in the shape of dragon claws, and then gently knead the protruding parts of the lower abdomen. The upper right of the lower abdomen is the liver and gallbladder, and the spleen and stomach are in the middle of the lower abdomen. When rubbing the liver and gallbladder, the effect of degreasing is better. It is better to remove fat when rubbing the spleen and stomach.
3. What should I pay attention to when I have a tummy tuck?
1. Eat healthy food: Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
2. Drink less carbonated drinks and chew less chewing gum: When drinking carbonated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
3, walking, drinking water, massage: walking and drinking water is conducive to flat abdomen. At the same time, you can do circular massage on your abdomen every day.
4, to eliminate the tension when eating: when eating, the posture should be correct, chew slowly, the environment should be quiet, and chewing should be sufficient.
5, food should be cooked: the current fashion cooking is half-baked, which leads to starch can not be destroyed, most of the starch sugar in vegetables and grains gathered in the large intestine, producing carbon dioxide, leading to abdominal bulge. Abdominal weight loss
6, diet control is also a very important link, the correct diet can make thin belly get twice the result with half the effort. Too much food and unreasonable diet will increase fat. So, you who love beauty, in order to have an enviable figure, stop snacks. And you can also drink a cup of tea after meals every day, which can help detoxify and lose weight.