Seriously, "sit-ups are the best way for thin belly. We should also master the correct method of doing sit-ups, stick to it every day, plus a reasonable diet and proper exercise. Losing weight is not that difficult. It can not only reduce excess fat and fat, tighten the skin of waist and abdomen, but also be beneficial to ovarian ovulation and intrauterine health care. Sit-ups mainly practice the core strength area, which can not only exercise the rectus abdominis, but also exercise the external oblique muscle and erector spinae of the back, and can effectively reduce the waist circumference and body fat. But remember these three golden rules-

◎ Sit-ups+aerobic exercise

The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture. With aerobic exercise, you can consume calories and reduce fat. Here, I recommend three people who can take special care of their health. "Middle aerobic exercise-

Table tennis: The action of swinging the racket is driven by the muscles of the waist and abdomen, which consumes about 192 calories every 30 minutes.

Yoga: Yoga sitting posture can make back and abdominal muscles get corresponding exercise, which can consume 200 calories every 30 minutes.

Taekwondo: Kicking in Taekwondo will lead to fat consumption in the waist and abdomen, which will consume 365,438+02 calories every 30 minutes.

Perfect breathing

A perfect abdomen needs perfect breathing, not only during practice, but also at ordinary times.

During the practice-exhale in the ascending state (forced state) and inhale in the retreating state. Don't hold your breath when you are at rest, such as normal chest breathing at 45 degrees.

In the normal state-abdominal breathing, it helps to tighten the transverse abdominis muscle. When inhaling, you feel the abdominal cavity lift inward and upward, and then exhale deeply after inhaling fully. When sitting, standing or walking, you can consciously carry out abdominal breathing and form a habit.

◎ 1: 3 frequency

During abdominal exercise, the exertion process can only play a role of 20% ~ 30%, while the withdrawal process can play a role of 60% ~ 70%. Therefore, the practice should also be carried out according to the ratio of 1: 3. For example, when lifting the body, count "1; When you lie down, count "2", "3" and "4"

For women, what is needed is to practice charming and sexy curves. Therefore, it is suggested to use low-intensity exercise to increase the number of times, such as lying flat on the mat. After putting your head in your hands, your legs naturally bend and get up at 60 ~ 70 degrees from the ground.

20 consecutive groups are 1, which is a bit slow. Do 2 ~ 3 groups in a row, aiming at the upper part of rectus abdominis. Sit your hips on the edge of the bed, your legs naturally fall to the ground, your upper body lies flat on the bed, then lift your legs off the ground to the height of the bed or slightly higher, and practice the lower segment of rectus abdominis.

Be careful not to practice on the soft bed. Soft bed will make the spine sink, not only increase the range of motion, but also easily strain erector spinae or cause spinal distortion. You can use a good quality spring mattress or wooden bed three times a week.