After reading this, did it inspire you to get up and abuse your stomach immediately? Next, I will introduce you to five basic movements, 20 in each group and 60 seconds apart. Do two groups every day, four to five times a week. According to your own needs, the recovery of abdominal muscles only takes 8 to 12 hours. Tear the abdominal muscles to your heart's content!
1. Lie on your back and abdomen. We don't recommend doing sit-ups here. According to scientific research, every time you do sit-ups, your spine and spine are equivalent to bearing 30kg of gravity, so it's better to do belly rolls in a down-to-earth manner or prepare for sit-ups. The difference is that the belly roll only lifts the upper back, and your waist is still on the ground. In this process, relax your neck naturally and don't arch forward.
2. Swing your legs alternately. Lie flat on the yoga mat, keep your upper body still, slowly lift your lower limbs, straighten your legs naturally and swing up and down at an angle of about 45 degrees with the ground. This action feels like walking, but pay attention to the rhythm of the upper and lower legs. I suggest you slow down a little and experience the feeling of abdominal muscles being cut by a knife. In addition to swinging your legs up and down alternately, you can also swing your legs left and right alternately. The essentials of swinging your legs alternately from left to right are the same as those of swinging your legs up and down.
3. Stand up and turn around. People stand naturally in an anatomical posture, that is, their feet are shoulder-width apart, their chest is raised, and their hands are naturally put down. When they are ready, they bend their upper body about 30 degrees, then turn their bodies until their hands on the same side touch their toes and then switch to the other side. In this process, their legs should be as straight as possible, so that you can fully feel the tearing feeling of the muscles on both sides of the waist and abdomen.
4. Dumbbell sitting posture, twist the waist and twist, hold the dumbbell in both hands, and then sit on the mat. Sitting posture is the same as preparing for sit-ups. It can also be said that the hips are fixed and the hands are bent without shaking. Then twist the waist to the left, then turn to the right and repeat the action.
5 supine leg lifts. This action is more difficult and effective than sit-ups, because it does not require extra strength from the spine. Lie on your back on the bench, grab the edge of the bench with both hands, keep your knees bent perpendicular to your hips, fix your head, bend your waist and raise your hips. In this process, lift quickly, stop at the highest point 1-2 seconds, and then slowly contract. This process is controlled within 4-6 seconds.
In addition to daily stimulation, diet also accounts for a large proportion of waist and abdomen exercise. Many young people give up because they don't pay attention to their diet and eat at will, resulting in a high body fat rate. I practiced for a long time, but it didn't work for a long time.
Therefore, while exercising, we should avoid greasy food and sweets. The most important thing is not to drink sparkling drinks and eat some puffed food. These high-calorie foods are harmful. Since we are determined to fight for the waist of male dogs, we should say goodbye to these things!