Thin abdomen exercise
Thin waist exercise 1: throw the solid ball up
Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.
Comments: Although this exercise method is simple, it is very effective and can achieve essential changes. Make the whole body get exercise and consume excess fat. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.
Thin waist exercise 2: abdomen reduction
Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.
Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.
Thin waist action 3: lateral bending
Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.
Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.
Thin waist exercise 4: back stretching exercise
Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.
Comments: ol usually has less exercise and a hard back. It is recommended to do what you can.
Thin waist exercise five: squat
Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.
Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced.
Thin waist exercise 6: pull down
Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.
Comments: Many women will use machinery to go to the gym to lose weight, but they often change their body shape less, so these simple movements are not necessarily only suitable for ol. Everyone can do such weight loss exercises at any time when they are free.
Thin waist exercise 7: clean and jerk shoulders
Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.
Comments: If it is inconvenient to carry dumbbells sometimes, Bian Xiao suggested that a 500ml bottle filled with tap water can also be used as a substitute for sports tools, which will not have much impact.
Thin waist exercise 8: bend your legs
Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.
Comments: The remaining time for completion depends on personal circumstances, not necessarily a point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected effect.
Thin waist exercise 9: push down
Stand with your hands about 15cm apart and grab a crossbar connected to the stretcher. Place elbows at the sides of the waist and pull down the crossbar until the elbows form a 90-degree angle. Pull down the crossbar until the arm is straight and the crossbar is close to the thigh. Back to the beginning. Repeat 20 to 24 times, and rest for 30 seconds every two times.
Comments: Repetition must be more than 20 times to achieve the expected effect.
Thin waist exercise 10: forearm bending lifting barbells
Stand with your legs, your hands shoulder width apart, your hands straight forward, and your palms holding barbells outward. Lift the barbell to shoulder height. Hold for a while, return to the original action, repeat 20 times, and rest for 30 seconds every two times.
Comments: Exercise to lose weight is healthier than dieting. Most women who have successfully lost weight have achieved these two points. On the premise of not endangering health, a perfect slim figure is a wise and accurate way to lose weight.
The ten kinds of exercise methods introduced can effectively exercise to the abdomen. Don't be lazy in peacetime. You can practice in the way mentioned above when you are free. Before long, you will find that there is less and less fat on your stomach and your abdomen is getting tighter and tighter.