Side push-ups, thin waist and abdomen
Different from ordinary push-ups, this action adjusts the center of gravity to one side of the body and adds a downward turn. So in order to keep the body balanced, the muscles in the back and abdomen must be tightened, and the fat stored there will naturally start to burn!
step
1. Lying on the mat, facing the left; The left arm supports the upper body, the outer side of the left foot touches the ground, and the fingertip of the left hand faces forward (that is, the head direction); Legs together, right leg flat on the left leg, right foot naturally stacked on the left foot;
2. Lift your hips up, then leave your legs off the ground (your legs are still together) until your body is in an inclined straight line. At this time, only the left arm and the left foot support the body; After maintaining balance, open your right arm, keep a straight line with your left arm, and lean your whole body? Ten? Font.
3. Take a deep breath after your body is balanced, keep your hips still, twist your waist, and press your right shoulder and chest against the floor. Your right arm naturally draws a circle in the air, and goes deep into the triangular space between your left arm and your upper body as your body twists.
4. Back to the original tilt? Ten? Word posture, repeat 5 times and then change to the other side.
A difficult challenge
Challenge yourself? If you feel relaxed and your waist and abdomen are not so tight, try to lift your thighs so that they are parallel to the ground, then turn around and press down. You will feel the pressure of twisting in the middle of your body suddenly increase, and the degree of muscle stretching will be greater.
Time guidance
Do it 5 times on each side, turn around and press into groups, and do at least 3 groups each time, with a rest of about 1 minute between each group.
I hope it works. Do it three or four times a week. After a month, you will obviously see the effect of abdomen reduction and waist shaping.
skill
1. The shoulders and palms that support the body should be kept in a straight line. If the shoulder leans forward or backward too much, it is easy to hurt the shoulder joint when twisting the back.
2. Avoid the sinking of hips and thighs during the whole process. If the calf starts to touch the ground to support the body, the abdomen and waist will not get any stretching movement at all.
3. Don't lift your hips when squatting, and don't twist your legs greatly. Keeping the lower body at the original horizontal line will stretch the waist and abdomen to the maximum extent.
The key of this action is to keep the body in a straight line. As you can imagine, there is a rope hooked on your hip on the roof to keep it from falling. Print this picture in your mind and remind yourself at all times to prevent your body from sinking unconsciously.
What are the advantages of doing push-ups
1, develop strength and quality
Push-ups can develop the strength of upper limbs and abdominal muscles and improve the quality of static and dynamic strength of human body.
2. Improve physiological function
Doing push-ups plays an important role in developing balance and support ability. It can improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
3. Enhance physical fitness and prolong life.
Regular and comprehensive exercise is beneficial to physical and mental development, can adjust people's psychology, make people full of energy, and play the role of strengthening physique, cultivating sentiment and exercising will. In addition, it is said that it has the function of prolonging life.
Matters needing attention in push-ups
1, avoid unconventional angles and head postures, and find a movement posture that suits you.
2. Keep the trunk, buttocks (buttocks) and legs in a straight line (if they are not in a straight line, it means that the waist strength is not good). Legs should be close together, if separated, the practice effect will be weakened.
3. Breathe evenly. If you can't, breathe as much as possible, breathe correctly, exhale when pushing up, and inhale when descending.
4. Slow down and don't use your inertia. If the speed is too fast, you can practice explosive power, but you can achieve the best results. The high position exercise should control the slow descent, stop at 1 sec, and then push it up slowly, instead of doing the quick bounce exercise. Often done quickly, it is easy to cause joint pain.
5. Milk is OK. Milk powder. Foods such as pig liver supplement vitamins, iron and minerals.
6. add snacks. Ice cream, chocolate and other foods.
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