Action 1: First, keep your body lying flat on the ground, with your hands folded and your arms spread out, and keep your whole torso straight. Then, press your legs towards your abdomen completely, and lift your upper body at the same time, and press your abdomen at both sides. At this point, open your hands to your calves and repeat for about 10 times.
Action 2: It is similar to the training of opening, closing and jumping. Simply speaking, it is to stand well, then open your feet and hands and have a jumping action at the same time. Clap your hands during the process and repeat the exercise 12- 15 times, which can shape the abdominal muscles well.
Action 3: The action should be to keep a prone position, hold your hands on the ground, open your feet at a certain angle, keep your torso straight, and then do leg lifts. Leg-lifting posture is to bend your knees first and then invert your calves, alternating on both sides, which can stimulate rectus abdominis and extraabdominal muscles well, and of course, reducing fat is also very effective.
Action 4: Stand, spread your feet slightly, and carry out leg lifting exercises. Remember to touch your knees with your hands when lifting your legs, and touch them once every time you lift your legs, which can stimulate your abdomen and reduce fat efficiently. Repeat it many times and persist for a period of time, and the effect is excellent.
Action 5: First lie on your back, bend your knees and step on the ground, straighten your hands, and then lift your upper body. In this process, your lower limbs will remain unchanged. When your upper body is lifted, lift your arms as if your arms were pulling your body and squeezing your abdomen. Practice 12- 15 times or so.
Action 6: Open your arms, put them on both sides of your head, straighten your legs, then lift one leg and lift your upper body at the same time, and squeeze your abdominal muscles hard. There is no requirement for crossing, that is, the right side corresponds to the left side, as long as you change your legs every time you squeeze, you don't need hands.
Exercise preventive measures
It seems that these movements are not dangerous, but remember to choose a good venue, not necessarily in the gym, but also at home, and it is best to exercise when it is not close to three meals, and then remember the amount of exercise that your body can bear to avoid overtraining; The most important thing is to maintain the norms and standards of each action. It is ok to do less, but the standard is not negotiable. This is irresponsible for exercise and needs to be done strictly.
Of course, there are actions that can reduce fat and exercise abdominal muscles. The six movements recommended today are classic and have a good effect. I believe that recommending it to everyone will not be too bad! These movements are really difficult for people who pursue fitness, so we need to study hard and do these movements well, which will definitely help to lose fat and exercise abdominal muscles. Of course, persistence is an inevitable reminder!
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1. Why do you often do abdominal muscle training without abdominal muscles?
2.5-minute 8-core abdominal muscle exercise program
3. What are the ways to exercise abdominal muscles?
4. How to exercise abdominal muscles and waist muscles?
Know the difference between losing fat and losing weight before starting fitness.