Today, I hereby send abdomen calisthenics, all of whom love to learn belly crunches, will bring you a trace of cool and favorite MM, Come join it ~ ~ ~
beginner:
V-shaped open-pull
1. The body sits on a mat, knees bent, legs together, hands raised, shoulder width.
2. Tighten the abdomen, slightly tilted back to maintain the initial position.
3. On the back slightly inclined to the right, elbows stretched to the mat direction.
4. Back to the initial position, repeat the practice for the direction.
Fitness Tip:
Keep your neck relaxed while sitting on the song, with your tongue touching your palate.
On the plate
1. Maintain a flat posture (tighten the abdomen, back straight, face down, legs straight backwards)
2. Raise the buttocks upward, extending toward the ceiling Keep the back legs straight, tight abdomen.
3. Hold for two minutes, back to the flat-panel, repeated practice 10 times,
Do 10 reps.
Swing
1. The body lying on the mat, face up, tight abdomen, both hands stretched out to both sides, shoulder width.
Lift your legs up, your feet straight above the buttocks.
3. Keep the upper body close to the mat, slowly move your feet 45 degrees to the right.
4 slowly move your feet back above the buttocks, at 45 degrees to the left.
5. Repeat 10 times.
Kneeling rotary
1. knees on the knees, upper body straight, tight abdomen.
2. Hands placed in the back of the head, elbows out.
3. Keep the hips forward unchanged, rotate the body to the right, right hand on the right heel.
4. Back to the initial position, change side repeatedly practice.
Twice repeated twisting.
Intermediate:
Rocker type
1. To do flat, tiptoe, left heel placed on the right foot to keep up
2. Keep the back and legs straight, slowly lift the left leg, and then gradually move the left leg to the outside.
3. Back to the flat, repeat 6 times practice.
4. Repeat the practice legs.
Idling
1 face up lying on the mat, feet together, arms straight, abdomen tight.
2. Keep the upper body affixed to the mat, arms straight forward stretch, abdomen tight.
3. legs straight circle painted clockwise.
4 conversion direction circle painting practice.
5. Repeat 12 times.
Senior scholar:
Scissor-type stretch
1. Start V-shaped sitting position with both hands parallel to the ground.
2. Upper torsion to the right while straightening left foot, right elbow pointing mat.
3. Back to the initial position, change side repeatedly practice.
4. Repeat this action 16 times.
Tablet up and down style
1. Keep the tablet posture.
2. Keep the back straight, tight abdomen, hands up and down for push-ups (hands directly below the shoulders, elbows bent outward).
3. Slowly raise both hands and then slowly lower the body.
Repeated practice 5 times, the body can not touch the ground during practice.
Sit-in
1. Face up, feet together, arm placed above the head.
2. Tighten the abdomen, feet straight stretch to the direction of the ceiling.
3. Slowly separate your feet to the outside so that your legs are V-shaped.
4 up on the back, arms straight stretch in the two thighs inside.
5. Lower back down, legs back to the ground.
Repeat for 15 times.
How to 'eat' belly fat?
1. Lower abdominal fat
Day and night stationed in the office, eat sat, and sometimes the work is too busy to even drink too much water, so many people have constipation problems over time, 'General belly' unconsciously ran out!
Countermeasures:
Drink more lactic acid bacteria drink bowel, increase the intake of lactic acid bacteria and cellulose can improve constipation problems, speed up gastrointestinal function, successfully rid the waste; salt anti bloating, excessive intake of salt will increase the activity of starch, promote the body to absorb starch , And salt is an important factor in the body caused by water. Would like to thank no edema, it is necessary to eat strong food!
2, bucket thick waist:
A bucket lumbar enough to make you no figure at all, mainly blame you greedy sake, starting today, control the amount of food it.
Countermeasures:
Slow down the food and eat more food to reduce the amount of food.Each meal chewing slowly tasting, you can make you feel satisfied in advance, but also before the main dish to eat a plate of lettuce salad, both full stomach and not afraid of fat. Food fried, fried, greasy, multiple choice of cooking method.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
