There is a small way to do sit-ups at the end of the bed. The method is: lie flat on the bed, put your feet together, slowly lift it, make an angle of 45 degrees with the bed, and keep some postures for 30 seconds (1 minute, if possible, the time can be postponed), and stick to it every day. No less than 5 groups a day. This method is simple, but effective.

One. Don't forget to do muscle exercises.

For men, muscle is a symbol of strength, while for a modern woman, muscle is a sign of sexiness; Men lack muscle, they must be potbellied and fat; If a woman lacks muscles, her skin will be flabby and she will no longer be young. Hurry to find ways to "preserve" muscles and grasp health.

Men's products-

According to scientific statistics, after the age of 40, male muscles began to decrease at the rate of 1% per year. 1% is not as simple as a data: firstly, it will lead to the decline of male basal metabolic rate, which is "fat"; Secondly, the decline of muscle has become an "accomplice" to the high incidence of cardiovascular diseases in men; Third, it will lead to physical decline, which is also the main reason why many middle-aged men often feel backache.

Exercising abdominal muscles is the key

Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.

The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months.

In addition, the method of sit-ups to exercise abdominal muscles is also simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training.

Do not exercise more than three days apart.

Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.

When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.

Women's articles-

Women usually pay more attention to the maintenance and care of skin, but few people notice that muscles need maintenance and care as much as skin. In fact, the beauty of muscles is much more important than the beauty of skin. Because if your muscles are slack, your skin is bound to be slack. There are two main types of muscle beauty: one is to make loose muscles firm and elastic; The other is to soften stiff muscles.

Rubber band exercises can strengthen muscles.

Most people with flabby muscles are women under 35 and over 30. These people either have too much nightlife, drink or smoke, or eat abnormally, and their chins and body muscles will be relaxed to varying degrees.

In order to restore muscle elasticity, we must first change bad living habits and cooperate with exercise. You can put two thick rubber bands in a proper place at home and stretch them by hand for 10-20 minutes each time.

When stretching, your feet should be straight and your lumbar spine should be straight, so that your whole body is in a state of tension; Do kicking exercise for 20 minutes every day, and pat the whole body with your palm every time 15 minutes.

Swimming can soften stiff muscles.

Muscle stiffness is more common in women over 35 years old, which is related to their lack of exercise, uncertain food intake and long-term housework.

Muscle stiffness not only makes the body lose its curvaceous beauty, but also produces a chain reaction, which makes the muscle ligaments stiff, slows down blood circulation, leads to muscle pain, and even involves internal organs.

Therefore, it is important to soften stiff muscles. It is best to swim for 30 minutes to 1 hour every day, pay attention to eating less sweets, and often do body massage for 25 minutes each time.

Two. How to exercise abdominal muscles?

Regular abdominal exercise can improve the function of digestion and absorption system. This is a necessary exercise for mental workers who work and study at their desks all day, especially those with too much abdominal fat. At the same time, a muscular abdomen is also an indispensable condition for good health.

Abdominal muscle exercise can be carried out in the following ways:

(1) Lie on your back, with your legs on the ground or stool and your hands on your sides to keep your body balanced and stable during exercise. Then put your legs together, straighten and lift up, and make 90 degrees with your body; Raise the upper body as high as possible, let the abdominal muscles and rectus abdominis contract as much as possible, and then combine them slightly and repeat. Each group can repeat 15 ~ 20 times, inhaling each time the leg is forcibly lifted, and exhaling when recovering.

(2) Keep your body straight and supine, and press your hands on your sides to keep your body balanced. First, the upper body does not move, and the legs are straight and lifted upwards, making a 90-degree angle with the body; Bend your legs, put your knees in your hands, and press your abdomen hard, so that your abdomen and digestive organs can be well stimulated and recovered. Each group can repeat 15 ~ 20 times, inhaling each time the leg is forcibly lifted, and exhaling when recovering.

(3) Lie on your back, with your legs straight, your head leaning back, your hands behind your back, your upper body still, your legs straight up and back up, try to keep your feet touching the ground behind your head for 3 ~ 5 seconds, and repeat the reduction 10 ~ 15 times.

(4) Sit-ups lying on the ground or on a hard bed, feet fixed, arms straight behind your head, legs motionless, upper body lifted upward, and bent forward as far as possible, hands stretched forward as far as possible, hands holding toes as far as possible, until the abdominal muscles are extremely tense, and repeated reduction 15 ~ 20 times.

Life lies in exercise! ! !

The above methods are for reference. Thank you for choosing my information.