NO 1, discus throwing action
Objectives: Arms, abdominal muscles, triceps, hips and legs.
Action: Stand with your feet shoulder width apart. Open your arms at your sides, shoulder height. The right foot leaves the right lunge and the upper body rotates to the right. Quickly shift the center of gravity to the left leg, bend your knees, take off with your left foot, and turn left. At the same time, the right arm is brought out from the chest (like throwing a discus). Repeat 10 times, switch sides, and do 10 times.
NO2, lunge stretching action
Objectives: Shoulder, abdominal muscles, buttocks and quadriceps femoris.
Action: Stand with your feet open and hip width apart. Bend your knees slightly and put your arms at your sides. Lunge your left leg, bend your knees 90 degrees, and extend your arms to the ground. Suddenly withdraw your left leg and return to your original position. Put your arms above your head. Do it eight times, change legs, repeat.
Third, jump with your hands up.
Target: arms, abdominal muscles, legs.
Action: Stand, open your feet, separate hip breadth, bend your knees slightly, and put your hands on your hips. Step out with your left foot and lift your right knee to hip height. Jump with your left foot and raise your arms above your head. When landing, put your feet together and put your hands on your hips. Repeat 20 times.
Fourth, the jumping lunge.
Target: arms, abdominal muscles, buttocks and legs.
Action: Stand with your feet open and hip width apart. Bend your knees slightly and put your arms over your head. Lunge your left leg and bend your knees 90 degrees. Jump vertically and exchange legs in mid-air, so that when landing, it becomes a right lunge with the right leg in front. Repeat 12 times.
Squatting and jumping action
Target: arms, abdominal muscles, buttocks and legs.
Action: Stand with your feet open, shoulder-width apart, knees slightly bent, and hands at your sides. Squat down with your knees behind your thumb. Jump vertically with your arms above your head. When you land, you still squat and keep your arms above your head. Put your arms at your sides. Do 12 times.
Sixth, take-off action
Objectives: Arms, abdominal muscles, triceps, hips and legs.
Action: Stand with your feet open, slightly wider than your shoulders. Cross your hands in front of your hips. Squat down with your knees behind your thumb. Move your arm slowly behind your back. Jump vertically and raise your arms above your head (like lifting a heavy mallet). When landing, return to the original position. Do 12 times.
Lunge leg press action
Objectives: Abdominal muscles, triceps, buttocks and quadriceps.
Action: Stand with your feet open and hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees. The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot. Do left and right feet 16 times.
Eighth, jumping action
Target: Abdominal muscles, buttocks and legs.
Action: Stand with your feet open and hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot. When landing, put your feet together. Do left and right feet 16 times.
Ninth, throw the ball
Objectives: Arms, abdominal muscles, triceps, hips and legs.
Action: Stand with your feet open and hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Pull your right leg out of lunge and swing your upper body to the right. Return to the posture of standing on your right foot and turn left. Stretch your right arm diagonally (like throwing a ball). Do 16 times in each direction.
Note: The above group of movements are designed for your belly-in, which can tighten abdominal muscles and shape a flat lower abdomen. Train twice a week for 20 minutes at a time. Soon, you can easily lose belly fat. I hope that this set of abdominal calisthenics introduced above can effectively help you lose abdominal fat, so as to achieve the effect of reducing abdominal fat and make your abdomen flat and free of fat forever. These are just nine simple weight-loss exercises. Insist on training, you can feel the magical effect of the abdomen.