Anyone who has long experience in fattening knows that fattening starts from the stomach, and the most obvious effect of losing weight is from the stomach. Today, we recommend a set of exercises to reduce weight for you.

Methods/steps

Sit chair abdominal exercises

This group of exercises is convenient, easy and quick, suitable for practicing every day or every other day.

Practice: Sit on the edge of the armchair, hold the chair back with both hands, and feel that the human body seems to be slipping off the chair. Relax your back and step on your waist, and your waist should be attached to the chair surface as much as possible.

The first group: both feet take turns to pedal the bicycle. At this time, the leg muscles should be relaxed. One foot should be extended downward, the lower the better, but the ground should not be touched. The other foot should be bent upward, the higher the better. Practice repeatedly and insist on 20 times a day.

Group 2: In the same posture as above, both legs are bent upward at the same time, and then extended downward at the same time. Pay attention to the fact that the waist can't be pushed up, and the abdomen and stomach should be contracted as much as possible, and then they should be as close as possible to achieve the Yi Shu of the abdomen, and insist on 20 times a day.

Deformed sit-ups

It is said that this exercise is especially effective for people with lower abdomen hypertrophy.

The specific process: lie at the end of the bed, stay outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Hands straight at your sides, palms down under your hips. Next, the abdomen should be forced, and the legs should be straightened forward at a speed of slowly counting to 10, so that the body is in a straight line, and then the knees should be bent at a speed of counting to 5, and the thighs should return to their original positions. Pay attention to relax your back, shoulders and arms, and feel that your stomach is exerting force.

Abdominal contraction walking method

First of all, we must learn the "abdominal breathing method": when inhaling, the belly rises; When exhaling, the belly contracts. This is a necessary training for people who practice yoga or vocalization. It helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

Methods: When walking and standing, we should shrink the abdomen with great force and cooperate with abdominal breathing to make the abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "you can lose weight by shrinking your abdomen", after a few weeks, not only will your abdomen become flat, but your walking posture will be more charming.

massage

This is one of the most commonly used abdominal weight loss methods, and the use of kneading action plus massage cream is very good for improving fat. Massage can raise the temperature of the skin, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be discharged from the body.

Methods: Punch a question mark on the abdomen with the navel as the center, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, and massage/kloc-0 times a day.

matters need attention

This set of weight-loss exercises specially aimed at the abdomen is the experience summarized by the sports weight-loss coach for many years, which will definitely help you solve the question of how to lose weight by sports. Let's take action quickly.