Four big bellies, many people sit in the office for a long time in their lives, which will cause their bellies to protrude and greatly affect their appearance. How to turn off the fat in your stomach is a matter of great concern to many beauty lovers. There are many ways to remove wrinkles from the abdomen. Let's learn what the four major abdominal muscles are.

Four abdominal movements 1 vertical leg movements:

Vertical retreat is the fourth effective action to exercise abdominal muscles. The correct action is to lie on your back on the floor with your legs straight up and your knees crossed; Shrink the abdomen and lift the scapula off the ground. The feeling is to move your chest to your feet. Keep your legs in a fixed posture and imagine the feeling of abdominal compression on your spine; Lower your legs, raise your legs and do it again. It is recommended to do 12- 16 times.

Trunk skateboard:

Trunk skateboarding is a kind of fitness equipment, and it is a difficult movement, because it is easy to hurt your back if you don't master it well. The action method is: kneel on the ground, grab the two handles of the trunk skateboard, and don't hold your breath; Exhale, grab the handle and slide as far as possible. If you can't control it halfway, or feel uncomfortable in your back, you will slip too far; Shrink the abdomen, pull back, and extend your arms to the abdomen.

Stretch your arms and abdomen:

This action is listed as the sixth abdominal fitness. The practice is: lying on the mat, naturally straightening your arms behind your head, clasping your hands and sticking your arms to your ears; Abdomen, shoulder blades up; Put it down. It is suggested to repeat 12- 16 times.

Abdominal tuck and hip lift:

This action seems to exercise the lower abdomen, but in fact it exercises the rectus abdominis, because the rectus abdominis has a certain length. The way to do this is: lie on your back on the floor with your hands flat on the floor, or put your arms crossed behind your head; Legs and knees cling to the chest, making it 90 degrees, and feet can be close together or crossed; Abdomen, hips off the ground, legs moving up; Put it down and repeat it. It is recommended to carry out 12- 16 times; Note that the range of this action is very small, just lift your hips without shaking your legs.

Four abdominal movements and two abdominal slimming movements

Hundreds of styles

A. Lie on your back on the exercise mat, put your hands on your sides, straighten your legs and stretch your feet forward.

B. Lift your legs a few inches away from the mat, tighten your hips, contract your abdominal muscles, raise your head, and look straight at your toes. Lift your arms off the ground and put them in front of your body.

C. Raise your arms and put them in front of your body.

D. On the premise of keeping the trunk stable, slowly and slightly swing your arms up and down, accompanied by a steady semi-deep breath.

E. each group should do 10 times, and one * * * needs to complete 5 groups.

Saw type

A. Sit on the training mat, put your legs flat in front of your body, keep your upper back upright, tighten your abdomen, buckle your calves up and inward, and open your arms to both sides to form a straight line with your shoulders.

B. Turn to the right side in parallel while keeping the upper body upright, and pay attention to the hips and legs of the lower body not to rotate with it, and always stay in the original position.

C. When the upper body rotates to the maximum extent, slowly lean forward, and extend your right hand as far as possible from the outside of your left foot, and then hold it for a moment after reaching the limit.

D. Each action is counted from left to right, and each group repeats 10 times, and one * * * needs to complete three groups.

Foreleg muscle extension

A. Lie on your back on the training mat, with your upper body's neck and shoulders off the ground, bend your body, and let your hands encircle the front end of your calf.

B. Let go of your arms and extend your legs above the back of your head, and at the same time extend your legs forward and upward until the joints of your limbs are completely straight.

C. Retract your arms down and bend your legs at the same time until your body position returns to the original hug posture.

D. Do 6 times for each group, one * * *, and it takes 2 groups.

staggering

A. Lie on your back on the training mat. On the premise of not leaving the mat, lift your head and neck with your shoulders, and put your hands and fingers on the back of your head for support (both hands only play a supporting role, and don't break your head and neck at any time).

B bend the left thigh close to the chest, and at the same time straighten the right thigh forward and upward. At the same time, the upper body rotates slightly and touches the left thigh knee joint with the right elbow. When the elbow touches the knee joint, stop for a minute, and then return to the starting position.

C. Calculate one action at a time from left to right, and each group will do 6 repetitive actions, and one * * * needs to do 2 groups.

With this set of movements to restore Putila, as long as you keep exercising, you will get a slim figure. We must persist in everything, and things that are abandoned halfway will get twice the result with half the effort. Exercise can not only lose weight, but also keep fit. Stick to doing the right thing. A good figure can deform cheap clothes, and a fat belly can deform expensive clothes. Which one do you choose?

Four abdominal movements and three abdominal exercises to lose weight

The first group:

1, supine, knees bent, legs together, legs parallel to the ground, toes straight, hands extended obliquely to both sides. When inhaling and exhaling, lift your head and shoulders off the ground, stay at the highest place for 5 seconds and then put them down. Repeat 5 times.

2, sitting posture, hands bent elbows to support the upper body, legs together, toes stretched straight, knees bent, legs lifted off the ground. When inhaling and exhaling, the legs are close to the upper body. Repeat 15 times.

3, sitting posture, hands holding the ball in front of the abdomen, legs together, knees slightly bent, toes up. When inhaling and exhaling, the upper body twists left and right. Repeat 20 times.

4, kneeling posture, arms straight up the upper body, feet and toes straight. Cut your hair forward. When inhaling and exhaling, the left hand and right leg are straight forward and backward at the same time. After a few seconds, put it down, change your right hand and lift your left leg. Alternating weight

the second group

1, lie on your back, use a towel to bypass the back of your head, bend your elbows with both hands to grab both ends of the towel, and lift your legs together with your knees. Inhale and exhale, stretch your legs upward, and lift your hips, head and shoulders off the ground. Keep it at the highest point 1-2 seconds, and then slowly put it down. Repeat 12 times.

2. Lie on your left side, with your legs together and knees bent, your right hand holding your neck and your left hand on your right waist. Inhale and exhale, lift the upper body and exercise the side waist and abdomen. Repeat 15 times on each side.

3. Lie on your back, put your hands straight on your sides, straighten your legs, and then lift up and down alternately, but don't touch the ground. Repeat 12 times and then slowly put it down.

4. Lie on your back, legs straight and close together, toes straight, arms stretched and overlapped on the top of your head. Inhale and exhale, lift your legs and arms at the same time, and lift your hips, head and shoulders off the ground. Repeat 15 times.