The waist and abdomen movement of Q version calisthenics, the body is the foundation of our life, and exercise is an important way for us to maintain our body function. Pay attention to your breathing frequency when you exercise. If you know the waist and abdomen movements of Q version aerobics, get moving quickly!
Q version of aerobics 1 waist and abdomen exercise
Action 1: This action is somewhat difficult. Please lie on your side on the floor, with one arm bent, elbows supporting your body and forearms moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.
Action 2: Stand with your feet shoulder width apart, and open your arms horizontally from left to right. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.
Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.
Central part
Action 1: Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up and down with the strength of your abdomen. This action is repeated in 2 groups, each group 10 ~ 15 times.
Action 2: The preparation posture is the same as the previous action. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay a little 1 ~ 3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.
Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.
underbelly
Action 1: Extraordinary sit-ups. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next action, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.
Action 2: This action is a bit difficult. Please lie flat on the floor, raise your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this posture and slowly stretch your legs until they are parallel to the ground. Repeat this action for 2 groups, each group 15 ~ 20 times.
The waist and abdomen movement of Q version aerobics 2 thin waist and abdomen movement;
Waist weight loss method 1: upper abdominal exercise
Supine rotating abdomen
1. Lie on your back on the mat with your legs bent and your hands behind your head.
2, waist force, keep the lower back from leaving the mat, chest forward to the highest point, and then slowly lower to the starting position.
sit-up
1 。 Lie on your back, legs bent, thighs and calves at 90 degrees, hands in front of thighs.
2. The contractive force of abdominal muscles "compresses" the abdominal muscles. When doing this, the upper back is off the ground, but the lower back is still close to the ground.
Waist weight loss method 2: lower abdomen exercise
Lift your legs.
1. Lie flat on your upper body, with your hands flat at your sides and your legs bent close to your hips.
2. Tighten your toes, breathe in your abdomen, and lift your legs with your knees straight so that your thighs are perpendicular to the ground. Do it 8 ~ 10 times in a row.
Waist weight loss method 3: transverse abdominal muscle exercise
Suspension bracket
1 。 Lie prone on the floor, lift your upper body slightly, put your hands together and support your upper body with your elbows.
2. Lift your hips with abdominal strength, keep your body straight, and point your toes to the ground.
Repeat the action for 8 ~ 10 times.
Waist weight loss method 4: comprehensive abdominal exercise
1, sleep on your back, keep your hands straight up, keep your posture and continue breathing, and try to keep it straight for 7 seconds.
2. Lie on your back with your knees bent 90 degrees. Put your hands flat on your sides, straddle your right foot on your left foot and press to the left. Breathe for about 7 seconds while exercising, and then relax. Switch places and do the same exercise.
3. Sit with your legs straight and flat, and twist your upper body as far as possible to the left. At this point, stretch your arms to the left and put your hands forward. no