6? 1 point 1: straighten your back, tighten your waist and abdomen core, and hold your hands slightly wider than your shoulders.
6? 1 second point: lower the center of gravity with bent arms until the chest touches the ground and stop for one minute. When descending, the upper arm makes an angle of 45 with the body. Be careful not to relax and collapse.
6? 1 point 3: the arm pushes the body back to its original position.
6? 1 Breathe: inhale when approaching the ground and exhale when propping up.
Second, the upper oblique push-ups-exercise the lower part of the chest muscles (3 groups of X 12-20 times)
6? 1 point 1: Straighten your arms to support your body on a flat training stool, and straighten your back with your legs together.
6? 1 the second point: bend your arms and lower your center of gravity until your chest touches the plate, and pause for one minute. When descending, the upper arm forms an angle of about 45 with the body. Be careful not to relax and collapse.
6? 1 point 3: the arm pushes the body back to its original position.
6? 1 Breathe: inhale when approaching the ground and exhale when propping up.
Third, downward oblique push-ups-exercise the upper part of the chest muscles (3 groups of X 12-20 times)
6? 1 point 1: Support your feet on stools and chairs, and straighten your back with your legs together.
6? 1 the second point: bend your arm and lower your center of gravity until your chest touches the plate, and pause for one minute.
6? 1 third point: push your body to its original position with your arms.
Fourth, prone lateral rotation-optimizing chest muscle lines (3 groups of X 12-20 times)
6? 1 point 1: straighten your back, tighten your waist and abdomen core, and hold your hands slightly wider than your shoulders.
6? 1 second point: lower the center of gravity with bent arms until the chest touches the ground and stop for one minute. When descending, the arm makes an angle of 45 with the body. Be careful not to relax and collapse.
6? 1 third point: Push the body upward with the strength of the arm, keep one arm on the ground, and turn the other arm outward to make the body in a T-shape, then return to the original trajectory and alternate left and right.
6? 1 Breathe: inhale when approaching the ground and exhale when propping up.
Let's talk about abdominal muscles first: if the body fat rate is high, you should first reduce fat and reduce abdominal fat, and then carry out abdominal muscle training. The following are specific training methods (image source "Fit Star" fitness APP)
The following figure illustrates how to reduce abdominal fat:
1, twill muscle swing (left and right groups *40 times)
Point 1: one foot stands firmly on the ground, the other toe is straight on the ground, and the fist is placed in front of the head.
Point 2: When one leg is lifted, the knee position is higher than the navel, and the abdomen, shoulders, arms and head rotate as a whole.
Point 3: Always tighten the abdominal core and feel the lateral abdomen squeezing and tightening.
2. Sprint knee lifts (left and right 2 groups *40 times)
Key points 1: Tighten the abdomen and lunge your legs forward and backward.
Point 2: Support the ground with one foot, simulate running, lift the other knee quickly, and swing your arms alternately quickly.
3. Knee side (left and right groups *30 times)
Point 1: Stand on the ground with your right leg firmly, extend your left hand to the upper right, and touch the ground with your left leg straight on your toes to experience the feeling of abdominal stretching.
Point 2: the abdominal core is tightened all the way, bend your knees and lift your left leg, pull your left elbow closer to your knee, and feel the lateral abdomen squeezing and tightening.
The following figure shows how to do abdominal muscle exercise:
1. Knee touch (2 groups X 15-20)
Point 1: Lie flat on the ground, knees and feet on the ground, and keep the lower limbs still.
Point 2: The abdomen exerts force to drive the head, shoulders, neck and upper back, lift it off the ground in the direction of legs, and pay attention to keeping the back always attached to the ground. Keep your arms straight and stretch forward along your knees.
2. Support leg extension (2 groups of X 15-20 times)
Point 1: Hips and forearms support the body, feet together stretch in the air, and the body leans back.
Point 2: Bend your knees, lift your legs toward your chest, tighten your abdominal core, and feel abdominal compression.
3, Russian twist (2 groups of X25-30 times)
Point 1: rotate the shoulder to drive the arm to move, and move the eyes with both hands.
Point 2: Turn your body to the limit, stop for one minute, and cycle alternately.
The third point: pay attention to rest when the abdominal muscles rest, and don't support the waist.
4, flat support (2 groups of X30-40 seconds)
Point 1: Keep the head-shoulder-back-hip-knee-ankle in a straight line.
Point 2: Try your best to tighten the waist and abdomen core, and rest the abdominal muscles when resting. Don't lend them money.
Finally, talk about diet: two highs (high fiber and high protein) and two lows (low carbon water and low fat). High-carbohydrate foods such as rice and noodles are digested quickly and should be avoided because they are easily converted into fat. If you need to supplement carbohydrates, you can change to slow-digesting carbohydrates such as sweet potatoes and oats. Low-fat meat can try to choose fish, seafood and beef. You can eat more vegetables at the same time.