First look at your existing body shape ~ ~

If you are overweight, aerobic exercise (jogging) is the first choice, and it will take about 30 minutes.

If you have breasts, lie down and make a flying bird with dumbbells.

Now it's waist and abdomen ~ ~ ~ This only has sit-ups ~ ~ Do 2-3 groups every day ~ ~

The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.

According to relevant information, the correct way to do sit-ups is to lie on the floor mat, bend your knees about 90 degrees, and put your feet flat on the ground. Never fix your feet (for example, your partner presses your ankle with his hand), otherwise the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.

After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task. Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.

Beginners should avoid doing too many sit-ups at once. They can try to do it five times at first, and then add it to each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.

Our school is basically these three kinds ~ ~

Stick to it and the lines will be charming.