Flat bracket:

1, the shoulder is above the elbow, and the abdominal muscles are kept contracting continuously.

2. Balance the strength of the body on the forearms and toes, instead of simply putting the strength on the two elbows.

3. Pay attention to the abdomen and waist, and stop once you collapse.

4. Keep your body straight at all times.

Don't hold your breath, take a deep breath.

Abdominal rolling:

1. When rolling the abdomen, the basic position of the hand is to cross the chest to prevent the body from lending strength to the elbow, which will lead to the wrong force.

2. When rolling the abdomen, the angle of lifting the body is generally 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 tumbling tests 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.

Extended data:

Lifestyle changes

First of all, we should control the diet, limit the total energy intake to 1000- 1500kcal/ day, and reduce the fat intake, which should account for 25%-35% of the total energy, and the diet is rich in fruits, vegetables and dietary fiber; Lean meat and vegetable protein are used as sources of protein.

There should be enough high-quality protein in the diet to lose weight. In addition to the necessary nutrition, it is also necessary to supplement the necessary vitamins, minerals and adequate water. We should also change our eating habits and chew slowly when eating, which can slow down the absorption of nutrients and control energy intake. The goal of diet control is to control the monthly weight loss at about 0.5 ~ 1 kg, and lose 7-8% in 6 months. Obese patients had better make a strict diet plan under the guidance of a special dietitian.

During exercise, the utilization of fatty acids and glucose in muscle tissue is greatly increased, so that excess sugar can only be used for energy supply, but not converted into fat storage. At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipose cells in the body shrink, thus reducing the formation and accumulation of fat.

This can achieve the purpose of losing weight. Weight loss exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics.

medicine

At present, there are mainly two kinds of drugs commonly used to treat obesity: one is appetite suppressants acting on the center: these drugs, also known as anorexics, reduce the reuptake of serotonin and norepinephrine by affecting the activity of neurotransmitters, thus reducing food intake, suppressing appetite and improving basal metabolic rate to lose weight, such as sibutramine.

There is also a lipase inhibitor that acts on the periphery: it can achieve the purpose of losing weight by blocking the absorption of some fat in the diet. For example, orlistat inhibits gastric lipase and pancreas in the gastrointestinal tract, thus reducing the fat absorption by about 30%. Patients who need medication have a body mass index greater than 30kg/m2 and no complications, or have other complications greater than 28kg/m2.

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