2。 Sit-ups, but it will take more than two months to have obvious effects.

3。 Rubbing your stomach will make you feel hot. It should work, right?

4. It's not bad to add a little hula hoop. Can have a small waist at the same time.

One: One-legged sit-ups

1. The included angle between thigh and body should be less than 90 degrees, legs should not be completely straight, abdomen should be gathered, lower back should be as close to the ground as possible, feet should be on the ground, upper body posture should be hands on the side of earlobe, head should be gently supported, elbows should be open, and head should not be pressed. At this time, the head, neck

The shoulders are slightly off the ground and the abdomen feels tight.

. Hold on 1 sec.

The method of exercising chest muscles

Flexion and extension of parallel bars: pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and latissimus dorsi and trapezius muscle are also practiced.

The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:

1. Slow down the speed as much as possible.

2. Don't shake your body at will and keep your balance.

3. Don't swing your body back and forth to complete the action.

The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.

1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.

2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.

Make the arm complete the action behind the body; Focus on chest muscles and lean forward.

3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.

Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.

Do 20 light warm-up groups first, and then

Upper chest muscle exercise: upper oblique barbell bench press

I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Inside the pectoral muscle: sitting posture equipment clamps the chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.

Lateral pectoral muscle: dumbbell bird

Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.

A powerful way to exercise abdominal muscles-V-shaped standing

Exercise essentials

Lie on your back, arms flat on your sides, legs completely straight or knees slightly bent. Make sure your head and feet are off the ground at the beginning.

Contraction of abdominal and hip muscles, starting with explosive force. Yuanbao sit-ups are most effective only when they are done in a dynamic way.

Inhale and hold your breath while bending your hips, then lift your legs and lift your torso and arms at the same time. Then bend the spine, contract the gluteal flexors, and lift the legs and trunk at the same time until they form an angle of 45 ~ 60 degrees with the ground.

When the action is close to the highest point, extend your arms to your calf.

At the highest point, the leg and trunk should form an angle of 60 ~ 90 degrees, and both hands should be kept near or above the calf. At this time, you should land on your hips and keep your body balanced. Hold this position 1 ~ 2 seconds.

Exhale, then slowly lower your upper body and legs at the same time and return to the starting position. Don't let your head and feet touch the ground at the lowest point.

Pause for a moment, then repeat the action for a specified number of times.

Exercise advice and exercise skills

Breathe in a little more than usual. Hold your breath when lifting your trunk and legs in bed. This can help you generate more strength and abdominal pressure, and protect your spine to some extent. Exhale during the ascent will make you unable to exert your strength and more vulnerable to injury.

Straighten your arms forward and upward, and you will gain more strength above your hips. This will not only help you lift your trunk, but also help you keep your legs balanced when you lift your legs quickly.

Bend your spine by moving your head and shoulders upward, which will make it easier for you to lift your upper body from your hips.

When you lift your legs, your hip flexors should keep contracting centripetally. At the same time, your lower abdominal muscles should be in a centrifugal contraction state to maintain the stability of the pelvis. This will make the abdominal muscles produce stronger contraction force and help you lift your trunk.

When you gradually master this movement, you can use the strength of hip flexors to rotate the upper body and legs forward while lifting the upper body and legs slightly, and the balance of the body is completed by the hips. In this case, the muscles around the pelvis rotate to a certain extent, which makes the abdominal muscles contract more fully, especially when you keep a V-shape.

Training elements

Tip: This action should be trained quickly and rhythmically. When you start practicing, it doesn't matter if the movements are not in place, but you must coordinate the movements first and then improve the quality of the movements.

When to do it: abdominal muscle training should arrange to do V-shaped push-ups at first, because your abdominal muscles are not tired.

What to do: After V-push-ups, you can do sit-ups and other exercises to exercise the abdominal oblique muscles.

How to do it: do 3 ~ 4 groups, each group 10 ~ 25 times.

Mainly involving muscles.

The V-shaped stent uses at least six muscles.

Muscle position action

Abdominal muscle group

The rectus abdominis makes the spine bend forward in front of the abdomen (making the head and buttocks close to each other and pressing the muscles of the abdomen).

The lateral side of the abdominal oblique muscle bends the spine forward.

The lateral side of the abdominal oblique muscle bends the spine forward.

(located in the deep layer of external oblique muscle)

The medial part of the upper thigh of pubic muscle bends the leg at the hip.

The middle of the upper thigh of rectus femoris bends its leg at the hip.

The iliopsoas muscle bends the leg from the lower part of the spine and buttocks to the buttocks.

Deep muscles in the upper thigh

References:

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2. Lift the calf. Don't move your elbows forward when holding your knees, keep your chin at a fist-width distance from your chest and look at your eyes at a 45-degree angle. If you don't do this, it means that you have misused the strength of the neck, not the strength of the abdomen, which is easy to cause neck compression. Don't rebound immediately when you get up, stop 1 sec or so.

Turn around. When you turn around, don't deliberately touch your knees with your elbows, but press your shoulders diagonally. Elbows are naturally upward, and the body leans slightly upward. This action will use your body's rectus abdominis, internal oblique muscle and external oblique muscle, that is, your abdominal and waist muscles can be exercised.

Sitting abdominal training

The action sequence is 1→2, and it is repeated 12 ~ 15 times.

1. Sit with your head held high, your back straight and your abdomen slightly contracted. Hold the chair surface with both hands and gently press it down, with toes pointing, heels raised and knees kept at 90 degrees.

2. Lift your feet, focus on your abdomen, lift your feet slowly and forcefully, not fast, but feel the strength of your abdomen instead of your legs.

3. For people with low back pain, it is best to put a pillow on the back before doing the action. Those with arthritis or leg, waist and back pain can take the way of lifting one foot and alternating left and right.

Stick to it for a week and it will be 100% effective!

Two: Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.

First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.

Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.

Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it.