Rejecting happiness and fat can be solved only by these actions

Inadvertently, the small plan set at the beginning of 218 is nearing the end, and half of it has been realized. Has the weight loss and fitness plan been implemented? Xiao bian, who is getting older and older, feels that it is time to take responsibility for his health. Seeing that the Spring Festival is approaching, it's the annual show-off contest. Why do you say that? Although we are wrapped in layers of clothes, we can't stop the sharp eyes of our friends at the party. Abandon the bloated and be a little talent who is thin even when dressed. Next, I will teach you a few simple belly-killing actions. I'm not afraid to go home for the New Year. Let's study together!

1. Raise your knees and hug your legs

This action is usually used as a warm-up exercise, which can mainly exercise the muscles of the abdomen, legs and shoulders.

the action method is as follows:

A, stand up straight and jump upward.

B, while jumping up, lift your right foot to your knees at 9 degrees, at the same time, lift your right foot to the ground with your left arch higher than your abdomen and hold your knees with your hands, and keep your back straight all the time. Then the legs return to their original positions when the hands are opened in a straight line.

C, alternating left and right movements. Every 5 are a group, and 3-4 groups are repeated.

2, alternately touching the knees left and right to roll the abdomen

This action mainly acts on the external oblique muscle and rectus abdominis, and the muscles are tightened by stretching, making the waist lines more attractive. At the same time, it has also played a certain role in exercising some muscles in the thigh. < P > The movements are as follows: < P > A. Put the pig's ears behind the ears with both hands, tighten the abdomen and relax the neck.

B, straighten your left leg and lift it in the direction of chest cavity, and touch your right leg and knee with your left elbow. The same goes for the right leg.

C, every 2-3 alternating actions are a group, and 3 groups are repeated.

3. Stretch left and right alternately

This action focuses on stretching the external oblique muscle. After highly training the rectus abdominis, strengthen the training of the external oblique muscle, and at the same time, exercise erector spinae, hip flexor, deltoid toe and pectoralis major can give more points to the exercise.

The movements are as follows:

A. Put your knees together and sit on the yoga mat with your heels suspended.

B, put your hands together, try to keep the balance of your lower body, and turn to the left, and vice versa, pause when you are in a position perpendicular to your body.

C, every 3 movements are a group, and 3 groups are repeated. Pay attention to adjusting breathing during the action.

4, straight leg lifting

This action focuses on the core abdomen, which can exercise the abdominal muscles.

the action is as follows:

A, lie flat on the yoga mat, with your lower back on the ground and your hands relaxed at your sides.

B, keep your legs straight and leave the ground at a constant speed with the strength of your abdomen. Don't use magic in your hands. Exhale your legs up and inhale your legs down without touching the yoga mat.

C, every 3 movements are a group, repeat 3-4 groups, and keep breathing during the process.