1, plate bracket moves
Plank-you can lose weight with one action.
PLANK is definitely the most popular trick of no-equipment exercise+thin abdomen recently. Simple and easy to learn, it can effectively exercise transverse abdominis and make the lower abdomen flat every day. Plate support belongs to consumable body shaping. Although the action is simple, it needs to mobilize the muscles of the whole body. Stick to it for 2 minutes and you will get the reputation of "female man". Beginners should never compete with themselves. You can practice from 30 seconds in the first week and gradually increase. Two minutes is enough. It's best to divide into 4 groups, each with 30 seconds, to reduce the burden, and the interval between each group should not exceed 20 seconds.
Why can the tablet support thin belly?
The flat support concentrates on exercising the core muscles, which is cost-effective, and can achieve high energy consumption in just one or two minutes, but the free radicals generated during exercise do little harm to the body. While shaping the lines of waist, abdomen and buttocks, it also helps to maintain the balance of shoulder blades and make your back charming. Learn a thin belly method that you can practice at any time. Is there any reason to refuse to build a small waistline?
How to do the flat support?
Only one action can be seen at a glance, but the essentials of the action must be in place:
○ Keep your shoulders above your elbows and keep your abdominal muscles contracting continuously.
○ Average the strength of the body on the forearms and toes, instead of simply putting the strength on the elbows.
○ Focus on the abdomen and waist, and stop once you collapse.
○ Always keep your body straight.
Don't hold your breath, take a deep breath.
Flat support is not boring, fancy advanced can challenge.
If ordinary flat support is not difficult for you, you can challenge advanced flat support.
Fancy ① Keep the basic movements of ordinary flat support, then lift one arm straight and horizontally, and support the body with the elbow of the other arm to maintain balance.
Fancy ② Keep the basic movement of ordinary flat support, with one foot in the air, and keep it.
There are many details in the 2-minute exercise, and the main points of plate support should be:
Although it is a simple exercise, it is necessary to warm up properly and warm up the muscles of the whole body before practice.
② After the plate support is completed, relax the muscles that were excessively strained and contracted before stretching. For example, lie flat on the mat, bend your knees, lift your legs and hold them with your arms. Hold tight when exhaling and relax when inhaling.
Not everyone can do flat support.
Flat plate support seems simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise. People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before trying exercises such as flat support and abdominal rolling.
An improved version of sit-ups
In the field of fitness, "belly rolling" is used instead of "sit-ups". It can be said that compared with sit-ups, the standard posture of belly roll is more accurate, scientific and practical.
What's the difference between belly roll and sit-ups?
Illustration is the most basic belly roll, which is similar to common sit-ups, but the technical requirements and exercise effect are more clear and effective than sit-ups.
① When doing belly roll, the basic position of the hand is to cross the chest to prevent the body from lending the force to the elbow, which will lead to the wrong force.
② When rolling the abdomen, the lifting angle of the body generally keeps an included angle of 30-45 degrees with the ground. Don't go below 30 degrees when you go down, and don't go above 45 degrees when you get up. The muscles are always in a state of exertion, and the exercise effect is more targeted at the abdominal core muscles. At first, the strength of abdominal muscles is insufficient, and it may be necessary to use the strength of legs and shoulders properly.
③ Abdominal roll test for endurance and control. Abdominal muscles need to be tightened all the way, and the spine should be rolled up in a controlled way. Sit-ups put the whole back up at the same time, which is less targeted.
Three main points of belly roll:
Don't stretch out your hand. Generally speaking, your hands are crossed on your chest, or you can choose to put your hands behind your head, but you can only make virtual contact and not borrow money.
(2) Don't stick your neck completely on the ground when you get down. Novices are easy to relax, and it is easy to borrow from the neck when the neck is on the ground, resulting in pain and injury to the spine and neck.
Think of yourself as a shrimp when you exert yourself, feel the strength of your abdomen to the greatest extent, and try your best to bend yourself.
Generally speaking, in groups of 20, it is difficult to stick to it at first, but you can't be lazy to reduce the quality of your movements. If you really can't stick to it, you can reduce it and increase it slowly. Don't rush for success, in case of sports injury.
Progressive abdominal tumbling:
(1) flat abdomen. Lie flat on the ground with knees bent and feet flat on the ground.
2 lift your legs and roll your abdomen. Lie flat on the ground, with your legs bent and lifted, and your calves parallel to the ground.
3 low leg lifts and belly rolls. It's the same as leg lifting and belly rolling, except that the leg is put down and still stays in the air, a few inches from the ground.
2, the method of thin arm
The first thin arm recipe:
1. Take a dumbbell or a bottle filled with water (or sand) and straighten it from front to back. Remember to do this next to your ear.
2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
The second secret of thin arms:
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.
The third secret of thin arms:
1. Stand with your hands straight forward and your feet shoulder width apart.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times.
4. Don't draw too big a circle, use the strength of your arm, not your palm.
The fourth secret of thin arms:
1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
Don't draw the circle too big, so as not to hurt the joints of your shoulders.