Many people have the experience of abdominal exercises, that is, inhaling and tightening their stomachs. However, with the breath, my stomach relaxed again. That is, when you tighten your abdominal muscles, you can't talk or breathe.

Let me give you a little trick. Lift your waist first, start with your stomach and tighten the whole abdomen. It's the abdominal muscles that push. At this time, practice speaking and breathing. Meanwhile, pay attention to your stomach.

At the beginning of the exercise, tighten the abdominal muscles for a short time. It doesn't matter, as long as you keep your chest up and practice repeatedly, you'll know what it's like to tuck in your abdomen and waist in less than a week.

Pay attention to the details of life

1, keep your chest out when you walk. As long as you dare to straighten up, (some girls are embarrassed) then you have finished half the work.

Next, pay attention to yourself and don't be too heavy. Slowly, you will realize that the controlled lifting of the feet and landing is also a forced abdomen.

Because, without abdominal control, it is impossible to lift your feet very high and land gently. Otherwise, you must be dragging your feet and staggering?

The "foot lifting" here is relative. Just lift the heel completely off the ground, and then roll the heel and sole to the ground. In other words, walking without sound is the best.

2. When sitting down, pay attention to only one-third of the stool surface, and the thighs are basically suspended. At this time, the abdomen naturally tightens.

Instead of sitting down, put on your whole hips and thighs. Good habits must be gradually developed from the nuances of life.

3, no matter where you go, you don't rely on it. In other words, you don't give yourself the opportunity to be lazy, not only develop the good habit of abdomen. But also helps to burn calories, so it is not easy to get fat.

Exercise, exercise, exercise, say the important things three times.

So, how can we balance the muscles of the chest, back, waist and abdomen?

1, chest and back muscle exercise.

Dumbbell bench press, dumbbell flying bird, gantry steel wire clip chest and push-ups are all good chest exercises.

All kinds of rowing movements, high position pull-down and pull-ups can make the back muscles get good exercise.

2, waist and abdominal muscle exercise.

Waist training, such as hard pulling, goat standing up and little Yin Fei, is essential. The strength of the waist is the key to straighten the waist.

As long as you can keep up with various abdominal muscles, you can practice several groups at the end of each training.

3. Stretch between groups to ensure the elasticity and quality of muscles.

Whether it is the exercise of chest and back muscles or the exercise of waist and abdomen muscles. Use the rest time between groups to stretch the muscles that have just finished training.

Doing so can not only enhance muscle elasticity. But also help to release lactic acid produced by exercise, so as to achieve rapid recovery.

In short, pay attention to the details of life on the basis of exercise.