1, the three golden rules of the abdomen.
First: sit-ups+aerobic exercise
The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture. With aerobic exercise, you can consume calories and reduce fat. Here are three kinds of aerobic exercises that can take special care of the "middle section" of the body.
Table tennis: The action of swinging the racket is driven by the muscles of the waist and abdomen, which consumes about 192 calories every 30 minutes.
Yoga: Yoga sitting posture can make back and abdominal muscles get corresponding exercise, which can consume 200 calories every 30 minutes.
Taekwondo: Kicking in Taekwondo will lead to fat consumption in the waist and abdomen, which will consume 365,438+02 calories every 30 minutes.
Second: perfect breathing.
A perfect abdomen needs perfect breathing, not only during practice, but also at ordinary times.
During the practice-exhale in the ascending state (forced state) and inhale in the retreating state. Don't hold your breath when you are at rest, such as normal chest breathing at 45 degrees.
In the normal state-abdominal breathing, it helps to tighten the transverse abdominis muscle. When inhaling, you feel the abdominal cavity lift inward and upward, and then exhale deeply after inhaling fully. When sitting, standing or walking, you can consciously carry out abdominal breathing and form a habit.
Third, the frequency of 1: 3.
In abdominal exercises, the process of exertion can only play a role of 20% ~ 30%, while the process of withdrawal can play a role of 60% ~ 70%. Therefore, the practice should also be carried out according to the ratio of 1: 3. For example, when lifting the body, count "1"; The times of lying flat are "2", "3" and "4".
These are the main principles recommended by Bian Xiao, so what are the abdominal exercises? How to exercise in order to lose weight and abdomen?
2. Abdominal exercise helps to lose weight.
1. Support motion
At first, get down on the ground and hold your elbows on the ground, just like praying, so that your shoulders and elbows are in line. Shrink your hips, keep your back straight, lift your body and support your weight with your elbows and toes.
Keep this action for 30-60 seconds, or stop when your back starts to feel uncomfortable and your hips start to sag.
2. Lateral support function
At first, you lie on your side with your legs bent and your hands flat on the ground below. Lifting your body is like building a bridge, supporting your weight with your forearms and one knee.
Keep this movement until the right time, or when your hips start to fall, you can't stop while keeping the bridge shape. Take a break and repeat 10 times. Do ten groups of actions, and repeat each group for ten times.
3. Motion support action
At first, get down on the ground and hold your elbows on the ground, just like praying, so that your shoulders and elbows are in line. Shrink your hips, keep your back straight, lift your body and support your weight with your elbows and toes.
Raise the ceiling with one hand, turn sideways, keep this action for 2 seconds, and then put your hands back on the ground. Repeat this action with your other hand.
Lift your body and legs.
Lie on your back with your hands and legs straight. Bend your shoulders, lift your legs at the same time, put your hands as close as possible to your legs and squeeze your abdomen.
Keep this action for 3 seconds, try to make the whole body "V"-shaped, and only let a small part of the back squeeze the ground. Put your body down, return to the starting position, and then repeat this action.
Stretch your legs
Lie on your back, straighten your hands, bend your legs and lift your legs. Keep your legs straight forward 1 sec, and then bend your knees.
Relax your legs
Lie on your back, raise your legs and put your hands at your sides. If you are a beginner, you can put your hands under your hips. When exhaling, lower your legs slowly, but don't touch the ground. Legs straight. Let your abdominal muscles participate in the whole exercise process. Raise your legs to the starting position again.
Conclusion: The above mentioned three principles of simple exercises and abdominal tummy tuck are especially suitable for those who are not satisfied with their abdominal lines. What are you waiting for? Hurry up!
3, massage thin abdomen method
The first category: preliminary study on degreasing of African Dragon's paw.
Methods: Open your hands slightly like dragon claws and gently knead the fattest area of your abdomen.
The upper right of the lower abdomen is the liver, gallbladder and spleen, and the stomach lives in the middle of the lower abdomen; Rub the liver and gallbladder to remove fat, and rub the spleen and stomach to remove fat. According to China's traditional medicine, kneading is more detailed than slapping. If you feel pain when kneading, it means that the liver itself is not functioning well. At this time, try to use less force, and the more painful it is, the more harmful it is. It hurts when touched lightly. This is a warning signal that you should see a doctor at once.
The second type: Yuchan sucks a really thin abdomen.
Methods: Hold the fattest part of the abdomen with both hands. Inhale quickly and forcefully, lift your hands up at the same time, and then exhale to relax. Combining beating with breathing is the most intense method, just like running 100 meters suddenly, and the brain will feel dizzy if it inhales too much oxygen at once. Some people faint in less than 36 times, so emphasize that it varies from person to person and don't force it. If you feel dizzy after doing it for five or six times, it means that your physical strength is very poor. Stop doing it and have a rest.
The third type: circle the palm and gently rub the abdomen.
Methods: Hands are straight, crossed on navel, thumbs crossed, palms pointing to navel, left hand down, right hand down. After inhaling a little, shrink the lower abdomen and knead your hands clockwise for 36 times, which can help gastrointestinal peristalsis. When rubbing, you will feel a slight fever in your palms and abdomen.
Massage to reduce abdominal fat the fourth type: Shenque point of Dantian lower abdomen
Method: naturally relax and open your fingers and gently pat the fattest part of your lower abdomen. Pat gently, just like patting a baby on the back after a full meal. Then the thumb first retracts into the palm of your hand, and the other four fingers make a fist, which is called an empty fist. Pat the fattest part of the lower abdomen with an empty fist. The effect of the empty palm pat is better and deeper, but there is air vibration in the heart of the fist, which will not hurt.