Therefore, for friends with high body fat rate, reducing fat is the key point, while for friends with low body fat rate, abdominal training is the key point. No matter what your body fat rate is at present, abdominal training should exist, because it will directly determine the thickness of your abdominal muscles, get rid of the problem of abdominal relaxation after successful fat reduction, and even make the body fat rate itself low. A friend showed the vest line of abdominal muscles very clearly.
However, in the choice of abdominal movements, we all know that some abdominal rolling movements will play a very good role, but if we choose the same type of movements for a long time, not only will the body adapt, the effect will become lower, but also fatigue will occur. So there may be some changes during abdominal training.
In view of this situation, we share a group of standing abdominal training movements, which has the advantages of making the movements more interesting, making some changes to the movements, making the body no longer adapt to the previous movements and producing better results. Thirdly, compared with lying posture, standing posture is more convenient, truly anytime and anywhere, even without some small equipment. Of course, this group of movements will also consume a certain amount of calories and play a role in losing weight. But for friends with high body fat rate, it will be better if they can cooperate with aerobic exercise for about 30 minutes after this group of movements.
Action 1: Stand with your feet slightly wider than your shoulders, hold the fitness ball or dumbbell with both hands, keep your back straight, lean over one toe to contract your abdomen, then get up and turn to the other side, and at the same time raise your hands upward to stretch your abdomen.
Action 2: Stand with your feet about twice the width of your shoulders, bend your knees in a standing position, keep your back straight and tighten your core. Hold dumbbells in both hands, bend elbows on both sides of your body, keep your lower body and arms still, and bend your body alternately to both sides. When bending down, try to touch the ipsilateral thigh.
Action 3: Stand with your feet shoulder width apart, hold your chest and abdomen, lift your arms slightly, bend your elbows, bend your knees forward and lift one leg. At the same time, turn your upper body to the leg lift side, touch your knees with your elbows, and change sides after a pause.
Action 4: Stand with your feet shoulder width apart, chest out and abdomen in. Hold the dumbbell in one hand and put the other hand to your ear. The lower body is fixed and bent to the dumbbell side. In the process of bending, the upper body is always in a plane, and the action apex will recover after stopping for a while. After one party completes the expected number of times, change sides.
Action 5: Stand with your feet shoulder width apart, hold your chest out, hold the fitness ball or dumbbell with both hands, straighten your arms in front of you, turn your shoulders to one side, return to the top after a pause, and change sides after the expected number of times.
Action 6: Stand with your feet shoulder width apart, hold your chest and abdomen, put your hands by your ears, squat down until your legs are vertical while keeping your back straight, keep your lower body still, and turn your upper body so that your elbow touches the knee of the other leg. The vertex stops for a while and then switches sides again.
Action 7: Stand with your feet slightly wider than your shoulders, chest out and abdomen in. Hold the dumbbell with both hands and lift it at your sides. The big arm is parallel to the ground. Lift one leg aside and bend your knees. At the same time, bend your elbow and touch your knee. After the vertex stops for a period of time, restore it. After one party completes the expected number of times, change sides.
Action 8: Spread your feet shoulder-width, hold your chest and abdomen, and lift the dumbbell over your head with both hands to keep your body stable and bend to one side. Pay attention to the fact that the upper body is always in a plane during the bending process, the vertex stops for a while and then returns, and one side completes the expected number of times and then changes sides.
Each action 15-20 times, with a rest of about 30 seconds between actions, and the cycle is carried out, with 3-5 groups each time. Pay attention to feel the force of abdominal muscles during exercise and maximize the range of motion according to your own ability. Tidy up and relax after the operation.