Massage the abdomen can not only tighten the skin, but also strengthen the body, which has an auxiliary treatment effect on many diseases. Abdominal massage can be carried out with abdominal cream or abdominal essential oil every morning and evening, and abdominal cream is best used after bathing at night.

Massage and pressing method: fingers close together and straighten naturally, with one palm on the back of the other palm, right hand down and left hand up. The palm and fingers at the bottom are placed flat on the abdomen, and pushed forward forcefully, and then the palm is pushed back forcefully at the top, pushing once, and moving slowly from top to bottom.

Step 2 sit-ups

Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles.

Use the strength of abdominal muscles to slowly pull up the body, exhale when you get up, and when the body rises to a thickness of about 10-20cm from the ground, tighten the abdominal muscles and pause for a moment, and finally slowly lower the body back to its original position.

3, supine abdomen;

Mainly used for local shaping of abdomen. First lie on your back on the mat, bend your knees, and keep your legs shoulder-width apart. Cross your hands on your chest, slightly retract your chin, slowly lift your shoulders, and roll your abdomen with the strength of your abdominal muscles until your shoulder blades leave the ground.

Exercise site: rectus abdominis

Exercise intensity: In general, do 15-30 times as a group. We suggest at least three groups and at most five groups.

4. Abdomen on the fitness ball;

The movements are the same, only on the ball. This action requires more abdominal muscles, and this kind of training can only be carried out after a certain degree of abdominal rolling training on the mat.

5. Lift your legs on your back;

Lie on your back on the mat, put your legs on your sides, then slowly lift your legs so that your thighs and calves are at 90 degrees, and then slowly lift your legs with the strength of your abdomen until your thighs are perpendicular to the ground. At the beginning, you can do it with one leg, and to a certain extent, you can do it with both legs.

Exercise intensity: 15-30 times, and the number of training groups is also 3-5.

Extended data:

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise.

If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles.

Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight.

When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

References:

Fitness? Baidu baike