When I first came into contact with fitness, I didn't have much fitness knowledge. All I know is vest line and ass. It turned out that there was only vest line and ass. If the upper limbs look baggy, or the back is fleshy, it will inevitably be out of harmony with the sexy abdomen and buttocks. So I began to exercise all over the body, increasing the amount and intensity of exercise. In short, fitness is a process of slowly groping forward.
1. What is the navel groove?
Is the groove on the navel, located in the midline of the abdomen, extending between it and the cleavage, forming a depression. Usually, the abdominal muscles are well practiced, and the navel groove will be more obvious. Together with the vest line, it is called Chuanzi muscle.
As shown in the figure, navel groove can be obtained by rolling belly. For example, Mabel Yuan's navel groove is obtained by rolling belly a lot.
Here are some simple and effective moves. The first move is to standardize, and the second move is to keep practicing. With the navel groove, you are not far from the Sichuan character muscle.
First, belly roll, each group can do 30, each time can do 60- 100. Suggest practicing every other day. Be sure to rely on the strength of the abdomen to lift your body, try not to move your lower limbs, and don't raise your head with your arms. If you move correctly, you will feel the strength of your abdomen.
Second, cross your hands and abdomen, as above.
Second, the dorsal sulcus: also known as the spinal sulcus, that is, the deep sulcus of the back. Generally speaking, there are many thin people, but I personally think that it is necessary to have curves to look good, that is, fat and thin, not thin back grooves.
The back groove exercise is mainly to make the back strong by constantly squeezing it. Generally, many people with back grooves take beautiful lumbar fossa as the standard, which has a great relationship with waist fat and buttocks. Therefore, it is advisable to add some hip, waist and back exercises to the exercise plan. It is best to practice all over. Many aerobic exercises can burn fat well. For example, gymra's whole body series fitness video tutorial, about 30 minutes, is very good and the shaping effect is great. If you want to strengthen local strength, you can add some local exercises such as abdomen, buttocks and legs on the basis of full-body exercise.
Recommended action:
First set 15, squeeze your back hard and raise your legs as high as possible. These movements can exercise the back, hips and legs.
Second, one leg for 30 seconds, do two groups.
Third, superman action, a group of 15, arms, head and legs are raised at the same time, and then put down at the same time.
3. Bikini Bridge: Bikini Bridge refers to the "bridge effect" formed by the gap between the small swimming trunks and the lower abdomen when a slim girl puts on a bikini and lies flat enough. However, there is no need to pursue it deliberately, because the thinner the person, the more obvious it will be. In fact, the bikini bridge is largely supported by the hip bones on both sides. Personally, I think girls' mermaid line is sexier than bikini bridge. The purpose of fitness is to make the body healthier and more beautiful, not thinner. People with fishing lines will also have bikini bridges.
4. Mermaid line: also known as mermaid line, officially known as "abdominal internal and external oblique muscle", refers to two lines on both sides of male abdomen near the upper pelvis to form a V shape, which is similar to the shape of the lower part of fish, so it is called mermaid line.
In fact, women can also form a mermaid line by strengthening the practice of the lower abdomen. Here are some actions I often do. It's difficult and tiring to practice the lower abdomen. Don't be too hasty during the practice, and make sure that the movements must be standardized. If your back aches during the practice, you can take a rest before continuing.
Here are some moves I have tried myself. You can attend the complete video training online. Gymra, fitness and Victorian model training series are all better. You can practice slowly with the video at first, and then you can avoid the video practice after remembering the action. Just pay attention to the frequency and standard of each action.
Cross your legs first, straighten your legs as far as possible, and set one leg 15 times. This will cause your legs to cross in the air, or scissors legs. The lower you are, the more you can feel the strength of your lower abdomen.
Second, lift your legs together, keep your upper body still, land on your back, straighten your legs as far as possible, and slowly put them down after lifting.
Third, one-legged rotation, which is aimed at the training of hips and legs, and the lower back can also be trained, which is conducive to the formation of a lumbar fossa.
Fourth, one-legged hip bridge is effective for training back, hips and legs. Straighten your legs and find the strength of your hips. Try not to lift your body with your waist or touch the ground when you fall.
5. Axillary groove, that is, the groove formed outward at the armpit under the slender arm, becomes clearly visible when the arm is lifted, and this part is often ignored. In fact, this can be achieved by reducing the excess fat in the arm.
Recommended action: The following three actions can play the role of slimming arms and shaping hips at the same time.
This action needs balance. If you can't, you can do the last two actions.
For the above two movements, try to keep your arms straight and level with your shoulders.
Finally, I want to say: fitness is not simply sweating, let alone simple imitation. Find your own way and do it regularly.
Fitness is a process of trial and error, but also a process of self-improvement and challenge.