The most practical encyclopedia of abdominal fat-reducing actions, slender waistline is a point that we pay great attention to in the process of fat-reducing. We all want to lose weight as a whole, and we all want our abdomen to become flat and tight, and our waistline to become slim. Let's take a look at the most practical encyclopedia of abdominal fat-reducing movements.
Abdominal fat reduction 1 1, sit-ups
Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.
2. Lift your knees.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.
Step 3 bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
4. Lift your legs and twist your knees
After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.
When we are trying to lose weight, there will be many problems that stop us from moving forward. We obviously exercise very hard and even practice special movements in the abdomen, but the effect is still very small. At this time, you should keep exercising and don't give up your efforts because of disappointment.
You can slow down the pace of exercise and look back at what you did wrong, what went wrong and how to correct it. Only in this way can you go further and persist longer. Therefore, for friends who want vest line, we should grasp the key points, and add abdominal targeted training after fat reduction is effective to avoid abdominal relaxation and make your vest line clearer.
First, abdominal muscle training action
In abdominal muscle training, it is generally necessary to do comprehensive stimulation training actions, and the selected actions should be aimed at the upper and lower sides of rectus abdominis and oblique abdominal muscles. Only by giving adequate stimulation to abdominal muscles and fat can we reduce fat and shape the abdomen.
1, roll your belly and touch your knees (20 times)
Action essentials: Lie on your back on the yoga mat and start to do actions. Keep your body close to the ground, then lift your knees up, put your thighs away, put your arms on your thighs, then press your abdomen up and tuck your hands in your thighs. When your hand reaches your knee, stop for a while and be careful not to leave the mat.
2. Reverse abdominal tumbling (20 times)
Action essentials: Lie on your back on the mat, then cross your hands on your shoulder joints, then straighten your legs together, keep your feet off the ground, keep your head and neck as close to the ground as possible, exert strength on your abdominal muscles, fold your legs while lifting them, and then touch your arms with your knees. Be careful not to touch the ground when recovering.
3.90-degree leg bending and abdomen rolling (20 times)
Action essentials: lie on your back on the yoga mat, put your hands on your head, then use the strength of your abdomen to fold your body to the center, lift your legs and fold them at 90 degrees, control your legs and body not to shake, and lift your upper body upward. Pay attention to control the speed of movement with the strength of the abdomen in this action.
4. Side leg lifts (20 times, changing sides)
Action essentials: lie on your back on the yoga mat, raise your arms straight above your head, put your legs together, lift your right leg and upper body with abdominal strength, and hook your toes at the same time. When the angle between your right leg and the ground is about 30 degrees, then control the deceleration speed and slowly put your leg on your left leg, paying attention to the fact that your left leg can't leave the ground before the action is over.
Second, we should not only exercise our abdominal muscles, but also pay attention to some mistakes we often make when exercising our abdominal muscles.
1. No matter which part of your body you want to exercise and which part of your muscles you want to grow, adequate sleep is the premise of the training effect. So what is adequate sleep? First of all, you must not stay up late. Staying up late will not only make our bodies fat, but also ensure that your sleep quality is relatively high, and you can go to sleep in a relatively relaxed state. So don't do those high-intensity exercises before going to bed.
Water is very important to us. During our visit to abdominal muscle training, it is easier to pay attention to the supplement of water. Because we lose a lot of water during training, if we don't replenish water in time, it may lead to premature fatigue. In addition, water can help us regulate our body temperature. Compared with those drinks that contain a lot of sugar, water is also the healthiest one. By supplementing water, our bodies can also better deliver oxygen to all parts, so that abdominal muscle training has enough motivation.
3. Regular abdominal training can effectively exercise the abdominal muscles and make the abdominal skin firm and elastic, thus combining with fat reduction to achieve the purpose of abdominal shaping. However, in the choice of abdominal training movements, it is not necessary to do one movement many times, but to stimulate the whole abdominal muscles comprehensively and evenly, so that the abdominal muscles can develop better and the abdominal shape can be compact and beautiful.
Conclusion: No matter losing weight or exercising abdominal muscles, we should not rush into it. Be sure to know the movements before you start and develop good living habits. Only in this way can we lay a solid foundation for the next exercise, because the fat in our abdomen is the easiest to accumulate. When most of us are fat, we will put our bellies on first. When we lose weight, it is the abdomen that loses weight afterwards. Therefore, you should control your diet and exercise for a long time, so that it can play a certain role in your fat.