Hello:
Five steps to lose weight with flat abdomen
Want to get rid of a chubby little belly? No problem. Keep doing these gymnastics. Do it four times a week, although the work is hard. But you will get a strong and beautiful abdomen immediately.
Sports tips?
1? Before the start of this set of movements, do warm-up exercise for 2 minutes, twist your waist and move your joints.
2? Do every movement as slowly and correctly as possible.
3? The abdomen is always tight. ?
4? Focus on quality rather than quantity. ?
5? Do deep breathing exercises twice before each start. ?
6? Each group of movements should be repeated, and each movement should last for 30 ~ 45 minutes. ?
Hope for a miracle? Let's go! ?
1? Back press exercises?
Answer? Lie flat on the mat with your knees bent and your feet shoulder-width apart. Hands behind your head, elbows out, chin up.
b？ Push abdominal muscles and lift your body. Shoulders are raised, while the back is naturally pressed down, and the hipbone is gently raised for 4 seconds.
c？ Lower your body slowly so that your shoulders don't touch the floor completely. Say it again. ?
2? Sit up and exercise?
Answer? Lie flat on the mat with your knees bent and your feet shoulder-width apart. Put your toes on the hooked support bar.
b？ Put your hands behind your head, extend your elbows sideways (arms can be crossed on your chest, which will be easier), tighten your abdominal muscles, lift your body, lift your shoulder blades, keep your body at a 45 angle with your knees for 2 seconds, and then slowly level your body. ?
3? Did the carp fight?
Answer? Lie flat, grab the support bar backwards with your arms, and raise your legs at a 90-degree angle with the ground. ?
b？ Tighten the abdominal muscles, raise the coccyx a few centimeters, and bend your knees slightly. ?
c？ Raise your hips and let your center of gravity rest on your shoulder blades. ?
d？ Keep it for a while and slowly return to the state of B?
4? Leg cutting exercise?
Answer? Lie flat with your legs raised, about 1 m from the ground, with your knees slightly bent and your hands under your hips. ?
b？ Slowly lower one leg to about 25 cm from the ground, and then slowly lift it. Repeat the same action with the other leg.
5? Leg lifts?
Answer? Lie flat, lift your legs, about 1 m from the ground, with your knees slightly bent and your hands under your hips. ?
b？ Slowly lower your legs to 10 cm. Hold for 4 seconds, then lift your legs to the starting position.
Leg slimming exercise method
Walking exercise: "It is better to walk than ride" is the best exercise method to enhance the physical fitness of legs. Go to work, go shopping, visit the park, etc. As long as the road is not too far, all the places you can go should choose to go. When walking, you must stick to the correct posture: hold your head high and keep your eyes straight; The arm droops and swings naturally; The legs move forward alternately, and the knee joint is not excessively bent; The pace is steady and even, but it is too fast.
Sitting practice: when sitting, straighten your legs, draw your toes in the direction of your body, and so on. If you are tired from work or labor, you can also sit down and exercise. This exercise method helps to keep the curvature of the calf and make the calf muscles firm without relaxation.
Standing exercise method: The following methods can be selected for standing exercise: 1. Lie prone on the bed every night before going to bed, with elbows supporting the upper body and legs kicking alternately, dozens of times a day. You can also straighten your legs and do circular movements. This kind of exercise can thicken the legs and increase the rhythmic beauty of the jade legs. 2. Tighten hip and thigh muscles, relax for a few seconds, and then repeat several times. This has obvious fat-reducing effect on the inner thighs and buttocks. 3, improve the heel, 20 times at a time. You can also lift one leg to move your ankle, tighten your calf muscles for several times to relax, and then practice with the other leg. This method can correct the oversized calf.
Jogging and long-distance running: You can also adopt long-term, slow and long-distance aerobic exercise methods, and change from fast walking to jogging. The running posture should keep the upper body slightly forward, the arms slightly bent, the stride length should not be too large, the stride length should be relaxed and elastic, and the breathing method of breathing through the nasal inhalation port should be adopted. Jogging can make slow muscle fibers developed, while fast muscle fibers are at rest. As time goes on, the muscle fibers in the legs gradually become thinner, and the legs appear slender and firm.