Various stars are vegetarian sun veins, and then look down on his waist, not only without the vest line, but also piled with fat today have a fitness coach to share the most effective exercise to reduce stomach, to help you quickly eliminate the abdominal fat, with Sexy vest line. The following actions in line with the law of gradual and orderly, adhere to practice 2 months to see the effect, the coach suggests that you practice a day off day way to be more successful Oh.
'Junior Edition'
The first trick
STEP1
Prepare a chair without rollers to avoid injuries caused by unbalanced follow-up movements Sitting in the front 1/3 of the chair, both hands should be balanced on both sides of the seat, with both feet close together, the abdomen tightened, and the upper half slightly tilted backward.
STEP2
Tighten the abdomen, feet close together and knees raised at least with the seat surface and then down to step on the ground, back and forth under a group of 10-12, can do 3 groups, exercise abdomen muscle strength.
★ second strokes
STEP1
Hands clasped, forearms placed on the chair, the upper arm and forearm was 90 degrees, feet wide open and shoulder width, toe point, the buttocks closed abdomen support 30 seconds, exercise your arms to the abdomen and lower body muscular endurance.
NG
Do not hump or put all the power on the hips, so as not to hurt the arm propped.
★ third strokes
STEP1
Prepare a chair without rollers, sit in front of the chair 1/3, both hands put the balance on both sides of the chair, feet together, abdomen tightening, upper body straight preparation.
STEP2
Right knee bent up, left straight, like riding a bicycle for lift left foot, right foot straight, dorsal micro-arch back, back and forth to a group of 10-12, do 3 groups, training abdominal muscles force.
Advanced version
★ first move
STEP1
Prepare yoga mats to avoid arm injuries Forearm propped up, forearm and upper arm at 90 degrees to tiptoe, the body was a straight line, buttocks micro-lift, tightening the abdomen, stop for 3 seconds.
STEP2
Right foot up, stop for 5 seconds, then change the foot. Repeat Step1 ~ 2 action 12 ~ 15, it is recommended to do 3 times, you can train the abdomen, back to the hips of muscle strength.
★ second strokes
STEP1
Side lying to the right forearm propped up, upper arm and forearm was 90 degrees, his left waist, the upper body off the ground, legs close together, tightening the abdomen.
STEP2
Upper body and lower body distance from the ground, maintaining the right arm and forearm was 90 degrees, the left hand to the sky, hold 15-20 seconds and then change the side, this group of exercises can exercise lateral abdominal strength.
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