1, the method of thin waist
sit-up
Lie on your back, knees bent, slightly open to hip width. Open your arms, bend your elbows, and gently touch your ears with your palm. When inhaling and exhaling, curl up slowly, with your head and shoulders off the ground, your arms open and your back on the ground.
NG Many people hold their heads with their hands and pull their bodies up because there is no strength in the abdomen. This is a wrong posture, because the strength is on the shoulders and neck, not the abdomen, and it is easy to sprain.
Lie on your back on the ground, lift your legs, put your calves on the chair, and then do sit-ups.
NG, just put your legs gently on the chair. Don't press hard. Doing sit-ups requires abdominal strength.
Lift your legs.
Lie on your back, arms straight at your sides, palms down. Lift your legs together, perpendicular to the ground. When inhaling and exhaling, extend your legs upward and lift your hips off the ground.
NG, don't cross your head and legs. Pay attention to exercise your abdominal muscles.
Bend your leg and lift it.
Lie on your back, legs together, knees at a 90-degree angle, lift up. Put your arms at your sides. When inhaling and exhaling, your legs continue to stretch upward and your hips are lifted off the ground.
NG, keep your knees bent when lifting your legs, and don't lift your head too much.
Lie on your back with your knees bent, your right leg crossed on your left leg, your elbows bent, and your hands gently placed next to your ears. When inhaling and exhaling, lift your head and shoulders off the ground and curl up.
NG, don't put your head between your arms, and don't roll over when you curl up.
Leg flexion and lateral bending
Lie on your back, knees together and fall to the left. Bend your elbows open and put your hands next to your ears. When inhaling and exhaling, the upper body slowly curls up, and the head and shoulders are lifted off the ground.
When NG is curled up, don't open your legs, put them together, don't put your head in your hands, and don't lean sideways.
Abdomen and limbs raised.
Lie on the ground with your hands and feet shoulder-width apart. When inhaling and exhaling, the limbs are lifted at the same time.
NG, when lifting legs, pay attention to using thigh strength, not calf strength.
Bend your knees and lift your legs.
Lie on your back on the ground, with your legs together and your knees raised so that your calves are parallel to the ground. Bend your elbows open and put your hands next to your ears. When inhaling and exhaling, tighten the abdomen and roll up the upper body.
NG Pay attention to keep the calf parallel to the ground, and don't let the knee and elbow approach automatically when curling.
Tiptoe, stovepipe is as simple as that!
Keep your body balanced. Take the front toe as the center of gravity, then lift the heel, slowly lift it, and repeat this action rhythmically. You have to stand up hard and press down until it hurts.
Find something to help you keep your balance. The purpose of this is to stimulate your tight calf and slowly consume fat, which will eliminate fatigue and increase the elasticity of your calf in the long run.
This seemingly simple little exercise can not only move the limbs and brain, but also eliminate the problem of excessive brain use for a long time and solve the problem of dizziness caused by excessive brain use.
A man who urinates on tiptoe can strengthen the kidney; When women squat in the toilet, they can also make the first toe and the second toe touch the ground hard and shake on tiptoe, which can also play the role of tonifying kidney and diuresis.
Experts believe that being able to stand on tiptoe seven times a day not only contributes to stovepipe, but also achieves the function of strengthening essence and tonifying kidney.
Although many women are not obese as a whole, their hips are round and big. Although it is a symbol of "good upbringing", how can you stand the influence of "big buttocks" on your overall image?
Causes of hip hypertrophy
The beauty of hips lies not in size, but in firmness and straightness. Many women will dislike that their hips are too big or too prominent, and worry that their hips are too fat. According to reports, apart from genetic factors, hip hypertrophy is mostly due to obesity.
Ideal hip
The ideal hip is that there are muscles above the hip, but there is no fat from the hip to the thigh, forming a beautiful curve. It would be better if the hip could be slightly tilted. It is not difficult to have a beautiful hip shape. As long as you can keep doing exercises to tighten your hip muscles, you can have a beautiful round hip. It is reported that reducing hip fat has another advantage, which is to make your legs look longer.
2, the method of thin ass
Exercise 1: Reduce hip fat
According to reports, this kind of exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.
1. Lie on your stomach with your hands down and your toes straight.
2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15 to 20 times.
Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.
Exercise 2: Strengthen the waist and buttocks.
This simple exercise is good for the waist and buttocks.
1. Lie on your back, with your feet width apart, your knees bent, and your hands flat on your sides.
2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1 without rest. If the action is coherent, the effect will be obvious. Continue to do 15 to 20 times.
Note: every time you do it, you should use force. After you get used to this movement, your hips can not touch the ground, which will be better.
Exercise 3: Beautify the hip shape
This exercise can contract hip muscles and strengthen waist strength and leg strength. It is particularly effective in eliminating the fat on both sides of thighs and can create beautiful legs with beautiful radians.
1. Legs together, stand at attention, face forward, hands akimbo.
Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then return to the action 1 when exhaling, change legs and step out, the action is the same, and the left and right feet repeat 15 ~20 times.
Note: Hold your head up and chest out, and keep your back straight. Don't go too far. When the hind legs bend down, keep your knees as close to the ground as possible, but don't touch the ground.
Seriously, "sit-ups" is the best way for thin belly. We should also master the correct method of doing sit-ups, stick to it every day, plus a reasonable diet and proper exercise. Losing weight is not that difficult. If you want to lose weight, do sit-ups, but you must remember the following three golden rules-
Sit-ups+aerobic exercise
The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture. And with aerobic exercise, you can consume and reduce fat. Here are three recommended aerobic exercises that can take special care of the "middle part" of the body.
Table tennis: The action of swinging the racket is driven by the muscles of the waist and abdomen, which consumes about 192 calories every 30 minutes.
Yoga: Yoga sitting posture can make back and abdominal muscles get corresponding exercise, which can consume 200 calories every 30 minutes.
Taekwondo: Kicking in Taekwondo will lead to fat consumption in the waist and abdomen, which will consume 365,438+02 calories every 30 minutes.
Perfect breathing
A perfect abdomen needs perfect breathing, not only during practice, but also at ordinary times.
During the exercise, exhale in the ascending state (forced state) and inhale in the retreating state. Don't hold your breath when you are at rest, such as normal chest breathing at 45 degrees.
In the normal state-abdominal breathing helps to tighten the transverse abdominis, and when inhaling, you feel the abdominal cavity lift inward and upward, fully inhale and exhale deeply. When sitting, standing or walking, you can consciously carry out abdominal breathing and form a habit.
1:3 frequency
In abdominal exercises, the process of exertion can only play a role of 20%~30%, while the process of withdrawal can play a role of 60%~70%. Therefore, the practice should also be carried out according to the ratio of 1:3. For example, when lifting the body, count "1"; The times of lying flat are "2", "3" and "4".
Sit-up question and answer
Q: I have been practicing sit-ups for 2 months, and nothing has improved. Is it necessary to practice like a man to be effective?
Coach: For women, what is needed is to develop charming and lovely curves. Therefore, it is suggested to use low-intensity exercise to increase the number of times, such as lying flat on the mat. After putting your head in your hands, your legs naturally bend and get up at 60 ~70 degrees from the ground.
20 consecutive groups are 1, which is a bit slow. Do 2~3 groups in a row, aiming at the upper part of rectus abdominis. Sit your hips on the edge of the bed, your legs naturally fall to the ground, your upper body lies flat on the bed, then lift your legs off the ground to the height of the bed or slightly higher, and practice the lower segment of rectus abdominis.
Be careful not to practice on the soft bed. Soft bed will make the spine sink, not only increase the range of motion, but also easily strain erector spinae or cause spinal distortion. You can use a good quality spring mattress or wooden bed three times a week.
Love on a diet
Q: I really want to lose my small belly and put on beautiful clothes that highlight my figure, but I am worried that practicing sit-ups will develop abdominal muscles and make my small belly more obvious. What should I do?
Coach: First of all, you should know that sit-ups are one of the most effective ways to help women get rid of their stomachs. This is a weightless aerobic exercise that won't make you produce a lot of muscles.
It can not only reduce excess fat and fat, tighten the skin of waist and abdomen, but also be beneficial to ovarian ovulation and intrauterine health care. Sit-ups mainly practice the core strength area, which can not only exercise the rectus abdominis, but also exercise the external oblique muscle and erector spinae of the back, and can effectively reduce the waist circumference and body fat.
Q: There seems to be a saying that women are born with small bellies. Is that so? I wonder how postpartum women do sit-ups to reduce their stomachs?
Coach: Because of the special physiological structure of women, some fat will accumulate in front of the uterus to protect the uterine cavity. So women's lower abdomen is more obvious than men's.
When women give birth, it is difficult to eliminate the fat that protects the uterine cavity because of the large increase of pregnancy, and the deformation of skin and fat cell layer caused by pregnancy will make it more difficult to lose weight successfully in the lower abdomen.
But as long as we stick to the correct approach, there will be great changes in the first half of the year or so. Sit-ups should not be done within 4 months after delivery, especially cesarean section.
When practicing postpartum, you can put a fitness ball behind your back or be assisted by your partner. Don't let your body lie flat on the ground as the starting point and end point, but form a 60-degree posture with the ground as the starting point and end point, naturally bend your legs and make the amplitude smaller.
Q: I get annoyed at the sight of fat on my stomach, so I insist on doing sit-ups every day and don't stop until my stomach is sour. Is it okay to do this?
Coach: The practice of abdominal muscles needs continuous and effective intensity stimulation to improve. However, it is not advisable to practice too much, because it will have a bad stimulating effect on the uterine cavity and even cause menstrual abnormalities such as increased physiological period.
It is best to exercise every other day, so that the physiological function can be alleviated. Also note that even if you do more sit-ups, if you can't control your mouth, you can't stop the signs of "growing up" in your lower abdomen. Only by adhering to both diet and exercise can the "swimming ring" say goodbye to you!
The correct method of sit-ups
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture.
According to Stamford (1997), the correct method of sit-ups is as follows:
Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.
Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests.
Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body.
Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.
Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task.
Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.
Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.
Teach you a trick to cope with the exam. It's easier to put your hand on your ear than behind your head. Bending your legs (that is, curling your legs) is more labor-saving than lying flat. Generally, you can do 1, but if you can't do it in my way, 10 can also do 8.
Try it, but this one is only designed for the exam. There is no quick exercise, so stick to it. I forgot to mention that it should be fast and small, and generally 45 degrees should be enough.
65438+ 0.5 hour after meals is the best time for abdominal exercise. If you like to practice ABS, you'd better add enough protein and carbohydrates after practice. If you just want to lose weight and make your belly flat and fat-free, then don't eat within 1 hour after exercise.