As long as you do effective training 2-3 times a week, then adjust your diet structure appropriately, plan your diet with a structure of high protein, low carbon water, less sugar, less oil and less salt, and throw away delicious snacks in the office, you will find that you will no longer worry about whether you are fat or not, and your body will get better and better.
What is effective training? It means that a training time should be kept within 45-60 minutes, and the rest between groups should be strictly controlled. The interval between groups should be 30-45 seconds, and should not exceed 1 minute. When training, you should concentrate on your training site, feel the contraction of muscles and enjoy the sour feeling of training. Only by effectively mobilizing muscles to exercise can we consume more body fat.
As mentioned above, everyone is more concerned about the abdomen, so today we recommend seven kinds of abdominal exercises, without too many tools, a mat and a skateboard.
Action 1: The tablet supports alternate rotation.
Action essentials: Put your elbows and toes on the ground, tighten the suspended core of your body into a flat support, exhale and lift one arm and rotate it to the vertical ground, inhale and contract, exhale and do the other side, and complete it alternately for 20 times.
Action 2: Push the skateboard to bend the hips.
Action essentials: Hold your hands shoulder-width apart, step on the skateboard with your feet as close as possible, tighten your back, exhale, bend your hips and hips upward, and slide your feet forward as close as possible. Do this for a group of 12- 15 times.
Action 3: Bend and stretch the skateboard leg.
Action essentials: In fact, the posture is the same as the previous action, then exhale, roll your abdomen and bow your back, bend your knees, and slide your legs forward until your thighs are close to your chest and inhale straight. A group does 12- 15.
Action 4: March
Action essentials: lie on your back on the mat, put your hands on your sides, bend your knees to raise your legs to the height of the thighs perpendicular to the ground, tighten the core control thighs, slowly lower one leg until the soles of your feet are close to the ground and then lift it back to its original position, and complete it alternately from left to right for 20 times.