Many people don't pay attention to diet and exercise, so paunchy not only affects their image, but also is bad for their health. The following is what I arranged for you, hoping to help you.

What actions can you do to make the five actions of thin abdomen make you faster?

First, the supporting action

First, lie face down on the floor, hold the ground with your hands and support your upper body. Keep your hands straight, your upper body straight and your neck as long as possible. Stand on tiptoe and support your lower body with your hands. Hold the posture for 10 seconds, then take a rest, and then continue to do this supporting action, at least 10 sets. Keep practicing every night, all the fat in the lower abdomen and waist will disappear, and you can also slim your face and shape the neckline while holding your head high.

Second, the lateral support function

First, lie on your side on the ground, with your legs straight together, holding your shoulders with one hand and supporting your upper body with the other. Keep moving 10 second, then take a break and continue to move. Every time you insist on making more than 20 sets, you will have a slim waist effect.

Third, stand against the wall after supper.

Stand with your back against the wall for 30 minutes after meals, and hold your hips so that your hips, back, legs, waist, head and neck are as close to the wall as possible. You can hold a piece of paper at first, as long as the paper doesn't fall off. You will be tired and sore in a few minutes, but you must stick to it. 15 minutes later you will be liberated. This method can not only slim the waist and thin belly, but also make the thighs, neck and face thinner.

Fourth, step by step.

First of all, stand up, put your hands together and straighten your left leg, bend your knees 90 degrees forward and stand on tiptoe, and straighten your right leg at the origin. Lean forward. Hold the posture for 15 seconds at a time, and do at least 15 groups.

Five, leg lifts

First of all, prepare a chair with a back, with the back to yourself. Then lift your left leg and put it straight on the back of the chair, and don't touch the back of the chair. Straighten your right leg, bend your hands and make a fist. Hold the posture 10 second, then switch legs and lift. Do about 20 groups back and forth.

If you don't want to be a "small-bellied woman", you must take time out to do sports.

What kind of exercise can you do? Thin abdomen flat support+roll abdomen.

Flat support * * * wood * *-one action can thin the abdomen.

Flat support * * * wooden board * * is definitely the most popular trick of no-equipment exercise+thin abdomen recently. Simple and easy to learn, it can effectively exercise transverse abdominis and make the lower abdomen flat every day. Plate support belongs to consumable body shaping. Although the action is simple, it needs to mobilize the muscles of the whole body. Stick to it for 2 minutes and you will get the reputation of "female man". Beginners should never compete with themselves. You can practice from 30 seconds in the first week and gradually increase. Two minutes is enough. It's best to divide into 4 groups, each with 30 seconds, to reduce the burden, and the interval between each group should not exceed 20 seconds.

Why can the tablet support thin belly?

The flat support concentrates on exercising the core muscles, which has a high cost-effectiveness ratio and can achieve high energy consumption in just one or two minutes, but the free radicals generated during exercise do little harm to the body. While shaping the lines of waist, abdomen and buttocks, it also helps to maintain the balance of shoulder blades and make your back charming. Learn a thin belly method that you can practice at any time. Is there any reason to refuse to build a small waistline?

How to do the flat support?

Only one action can be seen at a glance, but the essentials of the action must be in place:

○ Keep your shoulders above your elbows and keep your abdominal muscles contracting continuously.

○ Average the strength of the body on the forearms and toes, instead of simply putting the strength on the elbows.

○ Focus on the abdomen and waist, and stop once you collapse.

○ Always keep your body straight.

Don't hold your breath, take a deep breath.

Flat support is not boring, fancy advanced can challenge.

If ordinary flat support is not difficult for you, you can challenge advanced flat support.

Fancy ① Keep the basic movements of ordinary flat support, then lift one arm straight and horizontally, and support the body with the elbow of the other arm to maintain balance.

Fancy ② Keep the basic movement of ordinary flat support, with one foot in the air, and keep it.

There are many details in the 2-minute exercise, and the main points of plate support should be:

Although it is a simple exercise, it is necessary to warm up properly and warm up the muscles of the whole body before practice.

② After the plate support is completed, relax the muscles that were excessively strained and contracted before stretching. For example, lie flat on the mat, bend your knees, lift your legs and hold them with your arms. Hold tight when exhaling and relax when inhaling.

Not everyone can do flat support.

Flat plate support seems simple, but it has certain requirements for the bones and muscles of arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise. People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before trying exercises such as flat support and abdominal rolling.

Belly curl * * * crunch * *-an improved version of sit-ups.

In the field of fitness, "belly rolling" is used instead of "sit-ups". It can be said that compared with sit-ups, the standard posture of belly roll is more accurate, scientific and practical.

What's the difference between belly roll and sit-ups?

Illustration is the most basic belly roll, which is similar to common sit-ups, but the technical requirements and exercise effect are more clear and effective than sit-ups.

① When doing belly roll, the basic position of the hand is to cross the chest to prevent the body from lending the force to the elbow, which will lead to the wrong force.

② When rolling the abdomen, the lifting angle of the body generally keeps an included angle of 30-45 degrees with the ground. Don't go below 30 degrees when you go down, and don't go above 45 degrees when you get up. The muscles are always in a state of exertion, and the exercise effect is more targeted at the abdominal core muscles. At first, the strength of abdominal muscles is insufficient, and it may be necessary to use the strength of legs and shoulders properly.

③ Abdominal roll test for endurance and control. Abdominal muscles need to be tightened all the way, and the spine should be rolled up in a controlled way. Sit-ups put the whole back up at the same time, which is less targeted.

Three main points of belly roll:

Don't stretch out your hand. Generally speaking, your hands are crossed on your chest, or you can choose to put your hands behind your head, but you can only make virtual contact and not borrow money.

(2) Don't stick your neck completely on the ground when you get down. Novices are easy to relax, and it is easy to borrow from the neck when the neck is on the ground, resulting in pain and injury to the spine and neck.

Think of yourself as a shrimp when you exert yourself, feel the strength of your abdomen to the greatest extent, and try your best to bend yourself.

Generally speaking, in groups of 20, it is difficult to stick to it at first, but you can't be lazy to reduce the quality of your movements. If you really can't stick to it, you can reduce it and increase it slowly. Don't rush for success, in case of sports injury.