The most practical abdominal fat loss action book

The most practical abdominal fat loss action book, slim waistline is a very concerned point in the process of fat loss, we will hope that they will be thin from the overall, but also hope that their abdominal become flat and tight, slim waistline, the following to learn about the most practical abdominal fat loss action book.

The most abdominal fat loss action 1

1, sit-up

legs bent knees together, lying on the ground, waist and back fully stretched on the ground, arms bent at the elbow, hands holding the head, shoulder blades back, so that the arm as far as possible on the ground. Exhale while using the abdomen to exert force, raise the upper body, raise the chin to the inward, arms slightly forward, so that the elbows touch the knees, while the feet do not leave the ground, and then slowly lie back to restore the posture, back and forth a few times.

2, back up and touch the knee

lying on the ground, legs bent at the knee and together, left arm bent at the elbow, the left hand holding the back of the head, stretch out the right arm, use the right hand to stretch forward and abdominal pressure on the two strengths of the right side of the shoulder away from the ground back up, the right hand touching the outside of the left knee, arm straight, the right side of the abdomen is particularly under pressure, can strengthen the internal and external oblique muscles. You can strengthen the internal and external abdominal obliques.

3, knee lifting

Lying on the ground, arms straight, at the side, palms of the hands on the ground, legs bent at the knee and together, off the ground, calves and thighs, thighs and the upper body into 90 degrees. Then make the pelvis curl up, thighs toward the abdomen, almost parallel to the ground, while the calves swing upward, hips and lower back off the ground.

4, lifting the legs and twisting the knees

Lie down and bend the knees to lift the legs, so that the calves and thighs, thighs and the upper body into 90 degrees, the arms on both sides of the upper body, and the knees together to the left side of the upper body twisting, thighs to the upper body closer to the lifting of the hips and lower back, and at the same time the face towards the left side of the rotation, and then return to the 90-degree leg lifting, the knees to the right side of the upper body Twist, face toward the right side, so repeat back and forth several times, exercise the balance of the abdominal muscles.

The most abdominal fat loss action 2

When we are trying to become thin, there will be a lot of problems to prevent us from moving forward, they are obviously very hard to exercise, and even for their own abdominal specialized action exercises, but it is so that they have achieved the effect is still very small, this time you still need to insist on exercise, do not give up because of the disappointment of the effort.

You can slow down the pace of exercise, look back to see what they do wrong, what place problems, how to correct, only then you can work out the body on the road to go farther, adhere to a longer time. So for friends who want to waistline, we should seize the focus, after the fat loss has been effective, and then add the abdominal targeted training, so that you can avoid abdominal flaccidity, so that your waistline becomes more clear.

A, abdominal training action

In the abdominal training action, we generally have to do a comprehensive stimulation of the training action, the choice of action to target the rectus abdominis upper side, lower side, abdominal obliquity action, only to give the abdominal muscles as well as the fat enough stimulation, in order to complete the own abdominal fat loss as well as shape

1, rolled up to the top of the table, and then added to the top of the table, the top of the table, the top of the table, the top of the table, and then the bottom of the table. a moment, pay attention to the lumbar spine area do not leave the mat.

2, reverse curls (20 times)

The main points of the action: the upper body lying on his back on the mat, and then crossed his hands on the shoulder joints, and then straighten the legs together, the feet off the ground, the head and neck as much as possible close to the ground, the abdominal muscle force, will raise their legs at the same time the trend of folding, and then the knee joints to touch the arms. Go to touch the arm, pay attention to restore the action, feet do not touch the ground.

3, 90-degree leg curl (20 times)

Action: lie on your back on a yoga mat, place your hands on your head, and then use the power of the abdomen to fold up the body to the center, legs up folded into ninety-degree legs, control your legs and the body do not shake, lift their upper body upwards, and then the body will be able to move to the next level. Note that in the process of doing this action, you should use the power of the abdomen to control the speed of movement.

4, side-lying leg lift (20 times, change side)

Action: lie on your back on the yoga mat, arms above your head and straighten your legs together and use the abdominal power to lift your right leg upward and your upper body, and at the same time, hook your toes, when your right leg and the ground angle of 30 degrees or so, and then control the restoration! Slowly put your leg on your left leg, and note that your left leg can't leave the ground until the movement is over.

Second, we not only want to carry out abdominal muscle action exercise, but also pay attention to exercise abdominal muscle often make some mistakes

1, no matter which part of your body you want to exercise, want to grow which part of the muscle, enough sleep is the premise of the training effect. So what is considered sufficient sleep, first of all, must not stay up late, stay up late will not only make our body fat, you want to ensure that your sleep quality is relatively high, is in a more soothing state into sleep. So you must not go to do those high-intensity exercise before sleep.

2, water is very important for us. During our abs training, it is easier to focus on hydration. Because we will lose a lot of water during training, if we don't replenish water in time, it may cause our body to get tired earlier. And water also helps us regulate our 'temperature, and is one of the healthiest compared to drinks that contain a lot of sugar. By hydrating, our body can also better deliver oxygen to all parts of the body, giving the abs workout enough power.

3, regular abdominal training can effectively exercise the abdominal muscles, can make the abdominal skin become tight and elastic, and thus with the combination of fat loss to achieve the purpose of abdominal shaping. But in the choice of abdominal training action, not a movement to do many times, but to let the whole abdominal muscles to get a comprehensive and even stimulation, so that the abdominal muscles to get a better development, so that the abdominal form to become tight and beautiful.

Conclusion: Whether it is to lose weight or exercise abs, we must not be too hasty, to start before the first action to understand as well as to develop good habits, only then can we lay a solid foundation for the next exercise, because our abdominal fat is the most easy to accumulate, most of us in the fat, will be the first fat abdominal, in the thin, but rather after the thinning is the abdomen. So we have to control our diet, long-term adherence to exercise, so that you can play a role in your fat.