Step 1: Body flexion

Lie flat on the mat and put your hands on your sides naturally. Legs up, thighs at 90 degrees to the horizon and calves at 90 degrees to thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. One-leg lowering and hanging is 1 8 beats, and 8 8 beats are made at a time.

Step 2: Sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Side up in turn, 4 beats up, 4 beats down. Pay attention to the use of waist strength from the left and right sides, elbows level with the head.

Step 3: Bend over your elbow.

Face down, put your hands bent on your chest, and support the ground with elbow joints and toes. Use abdominal strength to prop up your body, hold it for 10 seconds to 20 seconds and then put it down. Can be repeated many times.

Encircle and suppress excess flesh

apparatus

Abdominal muscle training Machine: Put your hands on the support, and bend forward with breathing. The strength of the bracket can be adjusted, and the strength is determined according to the individual situation, and the bracket is pressed down with the strength of bending. Do it for more than 30 times in each group, and take a break to continue. The more you can do, the better.

Abdominal muscle training Board: Sit-ups in Yuanbao style. Lie flat on the training board with your legs raised and superimposed. Put your hands on your head. Lift your upper body and try to touch your knees with your elbows. Do it more than 20 times in each group.

Family exercises

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline across your shoulders with both hands and twist your upper limbs left and right. Pay attention to keeping your hips still and concentrate on using the strength of your waist. Turn left and right once, and do it at least 20 times a day.

Sitting twist: sit on the ground with your knees bent, your fingers folded and held backwards, your palms facing outwards and your arms straight horizontally. Twist the upper body and two arms slightly to the left, and tilt the knees to the right for 2-3 seconds, and then repeat it five times in the opposite direction.

Experience: Firmness after acid pain makes people full of sense of accomplishment.

When the body bends down to 4 8 beats, the fat in the lower abdomen sends out a sore signal, and the muscles in the thigh also feel tight. By the time I get to eight beats, my legs are crumbling. The moment I put my legs down, it was like returning to the flat ground.

Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour, and when my upper limbs return to the mat, the meat in that circle relaxes again. As a result, in the alternation of constant tightening and relaxation, there was a sharp pain in the abdomen. Gradually began to breathe, and his face flushed bright red, I wish I had a rope to hang myself, and I didn't have to lift it up.

I thought elbow brace was a static training, so it should be very simple. However, if I stayed there, my ass was either stuck up or collapsed below, and the coach all failed. I finally made it to the standard 10 seconds, and my whole body began to faint, and my arms were a little shaky.

After a set of cooking, the meat in the abdomen hurts until the next day, and I almost dare not laugh (a smile will affect my sour belly). But to the touch, those loose meats seem a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you can definitely eliminate the fat.

The abdomen is the most prone to accumulate fat. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90-100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is indispensable.

How can we quickly reduce the excess fat in the abdomen and make it look flat? Here is a quick-acting abdominal flattening method that can take effect in 45 days:

First, warm-up activities 10 minutes, until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal muscle exercise in supine position.

Umbilical exercise: lower body is fixed and sit-ups, aiming at tightening and flattening the protruding part of the stomach.

Subumbilical exercise: the upper body is fixed, and the feet are raised to do flexion and extension leg and head lifting exercises, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle exercise: after completing the upper and lower abdominal exercises, do various waist rotation exercises. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdominal exercises more obvious.

Third, knead the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of fat in the abdomen as soon as possible, do circular massage clockwise and anticlockwise after abdominal exercise 100 times to "drive out" fat and promote fat metabolism.

Do the above methods for 30 minutes at a time, 3-4 times a week, and stick to them for 45 days, which will have a significant effect.