Bend your knees and roll your abdomen: rectus abdominis.
Slimming effect: The abdomen is the most prone to accumulate fat. Using the repeated relaxation force of rectus abdominis muscle, the abdominal contraction effect will be shown immediately, which is also quite effective for shaping the waist curve and taking out abdominal fat.
Specific steps: 1, sit on the mat, put your hands on your back and put your fingertips forward. When the legs are together, the knee joint naturally bends. Exhale, slowly lift your legs to the highest point with the strength of your lower abdomen, and try to keep your knees close to your chest.
2. Hold this position for 5 seconds, exhale, lie on your back slowly, and keep your abdomen tight. Repeat 10~ 15 times.
Sitting posture, leg bending, abdominal rolling, exercise parts: rectus abdominis and oblique muscle outside abdomen.
Slimming effect: By bending the legs and rolling the abdomen, the muscles of the legs and abdomen are strengthened, so that the rectus abdominis and tibialis anterior can be effectively exercised, which not only burns the excess fat here, but also modifies the lines of the abdomen and legs, making the waist and legs more slender and powerful.
Specific steps: 1. One-third of the hips sit in a fixed seat, with hands behind your back to support your body and arch your back. Relax your legs together, bend your knees and slowly lift them to your legs.
2. Exhale, slowly lift your legs, let your knees approach your body as slowly as possible, stay for 5 seconds, keep breathing naturally, and slowly return your legs to the starting position, and repeat for 20 times.
Standing weight-bearing body lateral bending exercises: external oblique muscle, internal oblique muscle, cooperative rectus abdominis, intercostal muscle.
Slimming effect: this action can make full use of the contraction of abdominal muscles to promote metabolism, and at the same time, it can also strengthen abdominal muscles. Practice this action often, and you can say goodbye to your big belly.
Specific steps: 1, standing, legs naturally separated slightly wider than shoulders, right hand palm holding dumbbells inward, left hand behind head. Exhale, tighten your abdomen and slowly lower your right arm. Note that the left hip joint should not be pushed to the left, but should be tightened to the middle until the left body is stretched.
2. Exhale reduction. Do it 20 times and practice on the other side.
Russian rotating movement site: internal and external oblique muscles of abdomen.
Slimming effect: Based on the lower body and the spine as the axis, the internal and external oblique muscles can be fully exercised by twisting. Tighten the muscles on both sides of the waist.
Specific steps: 1. Lie on the floor, cross your calves and keep your back flat. Knees slightly bent. Feet together can keep stability. Keep the lower body still, lift the upper body and focus on the waist and abdomen. At the same time, your waist and abdomen contract and your right side twists until your arms are parallel to the ground and you exhale at the same time.
2. Keep contracting. The second action returns to the starting position and exhales at the same time. Then move to the other side and do the same on the right. Repeat 20 times alternately.
Slightly fat step back is the bucket, and then forward is the vest line. I believe everyone will choose the vest line, so how should they practice?
Plate support exercises: rectus abdominis, transverse abdominis, internal oblique abdominis and external oblique abdominis.
Slimming effect: this action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.
Specific steps: 1, prone, elbows bent and supported on the ground, elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.
2. Keep each group for 60 seconds, train 4 groups at a time, and the interval between groups should not exceed 20 seconds.
Aerobic exercise burns fat quickly. Aerobic exercise is definitely the fastest way to lose fat. Although aerobic exercise and weight-bearing exercise are both important, the most important thing is to combine them. You need to gain muscle and burn fat to see the desired effect.
1, that doesn't mean you have to run. If you don't like running, swimming, boxing, cycling and playing tennis are also good choices.
2. Consider high-intensity interval training. Most studies point out that interval training can amplify the benefits of aerobic exercise. Exercise as hard as possible for 30 seconds, then relax for one minute and repeat for more than nine times. In this way, you will get the exercise effect soon.