Have a vest line is the dream of a female friend of things, that is to say, how easy it is to practice what is easy to do, Xiaobian tell you today.
Abdominal crunchers do abdominal exercises every day?
Speaking of practicing abdomen, many people may first think of sit-ups, that do a dozen sit-ups before going to bed every day to practice abdominals. In fact, single-do sit-ups have little effect on abdominal exercises. Sit-ups are the common actions of the thoracic spine, lumbar spine and hip joint, which mainly depend on the strength of hip and psoas when sitting up, so the effect of sit-ups on hip psoas is more obvious than that of abdominal muscles. Abdominal exercise on the abdominal muscles have a certain effect, but not obvious. If your own abdominal fat more, every day just by doing sit-ups to exercise the abdomen, the effect will be more pronounced. Abdominal fat and more people should On the basis of aerobic exercise combined with abdominal strength training, fat reduction and exercise at the same time.
If you do not have much belly fat, simply want to practice the vest line, Xiao Bian suggest that you do a belly movement. Belly exercise is the main exercise abdominal rectus abdominis, that is, the abdomen that the most central piece of muscle. Action, the hip fixed, mainly rely on abdominal muscle contraction force, making the upper back off the ground, strong stimulation of the abdominal muscles.
Practicing vest line to do what good exercise?
Flat support
Prone, elbows curved support on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, the body left the ground, trunk straight, head, shoulders, crotch and ankle remain in the same plane, Tight, pelvic floor muscles tightened, spine extended, eyes looking to the ground, to maintain uniform breathing.
Each group for 60 seconds, each training 4 groups, between groups and groups of no more than 20 seconds.
2. curly
Flat abdomen, lying on the ground, knees bent 90 °, feet flat on the ground. Hands crossed to the chest or placed in the ears next to the Shen Shou abdomen, jaw slightly received, until the scapula left the ground, waist Fixed, until the scapula flat paste the ground, exhale upward, inhale downward, one on the next.
Lifting his legs curled up, lying on the ground, his legs bent open lift, leg and ground parallel, the same action.
Low leg lift, and lift the waist belly movements, but the legs down, still remain vacated, a few inches from the ground, a group of 20.
Supine roll abdomen
Laying flat on the mat, legs straight, arms elbow, hands lying on the side of the boxing, respectively, and then deep breathing, making the abdomen curled up to the highest point.
Use one side of the elbow to try to touch the knees on the other side of the body, with the legs on the other side off and on the ground. The abdomen is always in a tightened condition, swinging the body so that the other Side of the elbow to touch the other side of the knee.
