sit-up
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Scissors feet
Lie flat ~ hang your legs straight, and then open _ cross _ open _ cross like scissors ... (But when crossing, the right leg is on the top and the left leg is on the bottom for the first time; At the second intersection, the right leg is down, the left leg is up ... repeat this action) and then slowly close it after 30 seconds. The slower the speed, the more effective it is ~ 1 Do it 20-30 times a day, and you can increase or decrease it yourself ~ (female, my biggest host Lan Xinmei also taught it! )
Lift your legs up and down.
Lie down, put your hands on your sides, touch the ground with your palms, lift your legs, straighten your knees so that your legs are at right angles to the ground as far as possible, and keep your back on the ground when you lift them to the highest place.
Exhale, slowly lower your legs and don't touch the ground. Repeat the action 1 to 2***20 times, and then stay in the posture of action 1 and 2 for 10 to 15 seconds to exercise the muscle lines of the upper, middle and lower abdomen.
Flat plate type
Bend your elbows 90 degrees, put your forearms on the ground, hold your toes up, and try to keep your head in a straight line. Check that the buttocks are not deliberately tilted, and the abdomen is tightened and lifted, so that the abdomen can be properly exercised and stay for 60 seconds, and the muscles and lines of the whole body can be exercised.
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Extended data
Fat is the meat accumulated on the body due to the accumulation of fat. At present, there are many ways to eliminate fat, such as dieting and exercise. Eat more foods high in fiber and low in fat and do more exercise.
Abdomen, waist and buttocks are the most prone to produce fat. Being fat affects one's appearance, is not good for one's health, and is a public enemy. Fat is the meat with fat accumulation. Please clearly distinguish between fat and muscle.
References:
/baike.baidu.com/item/ proud flesh "target =" _ blank "> Baidu Encyclopedia entries are fat.