Abdominal weight loss method, exercise also has certain skills, this exercise is still relatively high intensity, regular exercise is conducive to enhancing our cardiopulmonary function, and we should also pay attention to our breathing frequency when exercising. Let me share the methods and skills of abdominal weight loss.

Abdominal weight loss method 1 First, twist the abdomen.

Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.

Second, lift your shoulders.

Similarly, the preparation posture of sit-ups should also lie down, knees together, legs at about 90 degrees, hands on your head, shoulders off the ground when exhaling, chin closed, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.

Third, lift your knees.

Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.

Fourth, stretch the ground.

Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.

The verb (the abbreviation of verb) extends to your side.

Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support the body with the lateral right foot and forearm, and straighten the whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.

Sixth, bend your knees and lift your legs

Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.

Seven, lift your legs and twist your knees

After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.

Abdominal weight loss method II. The most common abdominal weight loss method-sit-ups.

1, sit-ups are a very simple way to lose weight in the abdomen, but there are many stresses on simple movements, such as not holding your head with your hands, not straightening your legs and breathing. Because holding your head with both hands will cause your back to bend, the lumbar intervertebral disc will be compressed and the spine will be damaged. Subconsciously holding your head with your hands will also increase the pressure on the cervical spine invisibly; If the legs are straight, the harm will be more serious. According to the measurement, this exercise posture will produce 3300 newtons of force on the spine, which will hurt the back.

2, sit-ups, this abdominal weight loss method with breathing is correct: the legs are bent at 45 degrees, and the soles of the feet are parallel to the ground; Put your hands on the surface of your thighs. When you get up, move your hands to your knees or put them near your temples. Relax your neck and shoulders, keep your head straight, and separate your chin from your chest; The abdominal muscles exert force, and the shoulders are slowly lifted off the ground while exhaling; Keep your body bent for 2-3 seconds, then slowly return to the starting position and inhale at the same time.

Second, the current popular "abdominal weight loss method"-flat support

1, the so-called plate support abdominal weight loss method is a simple muscle training similar to push-ups. Action essentials: prone, elbow width apart, elbow supported on the ground, upper arm and torso as far as possible to maintain 90 degrees. The two toes are close together to reduce the support area. Straighten the neck naturally, look forward and down with eyes, hold out your chest, keep your head, shoulders, hips and lower limbs in the same plane, tighten the abdominal muscles and pelvic floor muscles, and make the spine naturally bend. Breathe naturally, don't hold your breath, and the hip joint can't droop or lean to both sides. The action of this abdominal weight loss method seems simple, but it can make the muscle groups of back, abdomen, lower back and buttocks, as well as the core muscle groups such as adductor and diaphragm get some exercise.

2. It should be reminded that many people are not standardized when doing flat support, such as upturned or sunken hips, the upper arm and forearm are not at the vertical angle, the head leans back or leans forward excessively, and the body is skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line. In addition, it is best to warm up 10~ 15 minutes before doing flat support.

Third, the most effective abdominal weight loss method-belly rolling exercise

Abdominal rolling exercise is one of the most effective methods to lose weight in the abdomen, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal tummy exercises first. This kind of exercise is very similar to common sit-ups, but its technical requirements and exercise effect are more clear and effective than sit-ups.