When the traditional sit-ups curl up, the back leaves the mat very high, which will lead to back pain and aggravate the condition of some patients with low back pain. Put your hands behind your head when doing sit-ups, which may also cause neck injury. If you want to make sit-ups work better, you can try an improved version of sit-ups: when your body is curled up, don't stand very high, just let your upper back or shoulders leave the mat, put your hands on your sides or cross your chest, and feel the feeling of body rolling. Don't do it too fast. You can do a set of 15-25 sit-ups, and rest for 2 minutes after each group.

In addition, doing sit-ups with fitness balls can also effectively exercise abdominal muscles and make the lower abdomen strong and healthy. Lying on the fitness ball, put the fitness ball on the waist, so that the back will not rise very high when doing sit-ups, which not only protects the back and waist, but also fully exercises the abdomen. People lying on an unstable fitness ball must first keep their balance before they can complete their movements. Therefore, while exercising abdominal muscles, it also improves the core control ability of the trunk part of the body. The improvement of core control ability is very important, because it can avoid physical injury and improve the stability of the body in sports.

Fat burning is often based on whole body activity. When choosing sports, we should give consideration to both full-body activities and local activities. Full-body activities are aerobic activities, such as running, cycling or aerobic exercise. Local exercise refers to resistance training, which can improve physical endurance and improve the efficiency of body calorie consumption. The scientific method to eliminate the small belly is to arrange the two alternately and match them reasonably.

Small belly: often drink milk tofu soup ~ ~

Ingredients: 200g tofu, 200ml milk, a little salt, 1 spoon chopped green onion, a little monosodium glutamate.

Practice: add a little water to milk to prevent dry pot, add tofu to milk to boil, and add seasoning according to personal taste.

Principle: Tofu contains a lot of plant protein, which is easy to produce satiety and hunger when eaten in the stomach, which helps to discharge excess water and improve digestive function, especially for abdominal fat.

Note: If your stomach is particularly convex, you can eat it as a meal and you can be full. You can also add some fruits such as cucumbers or tomatoes to speed up metabolism.

Reduce whole body fat: the first week of cucumber and egg specific diet plan.

An egg (you can eat tea eggs) and a cucumber in the morning.

An egg (you can eat tea eggs) and a cucumber cold dish at noon.

One or two cucumbers or a cold cucumber dish in the evening.

You can eat something else in the second week

From the second week, you can eat some boiled or steamed meat and vegetables, but don't put oil in it. After four o'clock in the afternoon, you can only eat eggs and cucumbers.

Making oil-free vegetable soups-These vegetable soups with various nutrients make your mouth water, and also have the effect of losing weight. What are you waiting for?

You can drink soybean milk and milk, it is recommended to drink it in the morning, and you can also eat some fruits, except bananas!

If you can do some exercise, the effect will be better!

1, adopt the posture of straightening your feet forward, grab your toes with both hands and pull towards your body.

2. Bend one knee inward, hold the toe of the other foot with your hand, and slowly pull towards your body. Be careful not to bend your knees.

3. After your feet are open, open them, which is about the width of your shoulders. Then slowly squat down and try to stretch the hind leg muscles.

After losing weight, you can't resume your diet immediately, but increase it slowly! A month later, your stomach is already very small, and you only need to eat a little to be full.

Ways to increase thigh muscles:

First, squat with weight (the weight here refers to attaching heavy objects, such as dumbbells, to the back of the neck when standing);

1, key exercise parts: thigh muscles, gluteus maximus, hamstring muscles and lower back muscles, as well as abdomen, upper back, calves and shoulders;

2. Starting position: place the weight on the back shoulder of the neck, with the distance between the feet about 15-20 inches, and the toes slightly outward;

3, action process: eyes always look forward. Then bend your knees slowly.

Until you squat down to the full squat position. Keep your torso straight, your back straight and your head slightly raised (always at one point) during the whole squat and power-on process. When the thigh rises above the horizontal position, slowly straighten to the original position. Always keep your feet flat on the ground;

Additional: If you don't bear heavy objects, you can increase the number of squats and stimulate thigh muscles!

Second, the crosscutting (with dumbbells):

1, key exercise parts: gluteus maximus, hamstring and quadriceps femoris;

2, starting posture: feet side by side, put the barbell on the back of the neck and shoulders (or raise dumbbells with both hands). Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly;

3. Action process: When squatting to the lowest position, both legs are straight up at the same time, the left foot is retracted forward, and the right foot is close to standing. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

Additional: this action can also be cut and squatted in situ, and the left and right feet are alternately practiced.

Third, the legs are bent (with the help of dumbbells)

1, key exercise parts: it is the best way to exercise biceps femoris alone;

2, starting posture: prone on the bed, so that the knees are just close to the edge of the bed, the legs are straight, and the dumbbells are clamped with both feet;

3. Action process: concentrate the contraction force of biceps femoris to make the calf bend upward and tighten in the direction of biceps femoris. Then, along the original road, slowly return to the starting point. Do it repeatedly;

Additional: Pay attention to the balance of dumbbells when doing this action.

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Leg flexion and extension

I do many groups in this exercise, with as many as 10 groups per leg. The training method is: after one leg finishes a group, do it with two legs immediately, and increase the weight one by one. When one leg can't control the weight, do it with the weight that two legs can bear. When practicing, sit on the leg flexion and extension device, back against the mat, and hook the stick with your feet. The contraction of quadriceps femoris will lift the bar, neither fast nor slow. One of the main mistakes people often make is that the speed is either too fast or too slow. The key is to master the right speed. After lifting to the highest point, lock your knees, but only increase the separation of thigh muscles to squeeze the quadriceps. If it is to increase the circumference of the thigh, it will not stop at the highest point. Keep muscle tension when leaning back, and deepen the stimulation of quadriceps femoris.

kick

Pedal pad, back against the baffle, hold the adjusting lever, and bend your knees as much as possible. Until your knee touches your chest. Then the quadriceps burst into strength until the thigh was completely straightened, the knee was locked, and the whole body was in an oblique supine position. Medium moving speed-unless the weight used is heavy. The maximum weight used is 24 barbell pieces (45 kg each), which is about 1000 kg. How much weight do you use?