Waist circle of excess fat, so your waist looks like a swimming ring, you want to eliminate these fat, Xiaobian today bring you a belly exercise, as long as it does, you can help you tighten Waist, sexy waistline Oh!
Push the fitness ball
Goals: Shoulders, biceps, abdomen muscles, gluteal muscles and legs
1, standing, feet open, a little wider than shoulder, fitness ball on the floor in front of you.
2, squat, knee toe position later, hands holding the ball.
3, stand up from the squat position, while throwing the ball to the air 70 cm high.
4, catch the ball, squat immediately, the ball on the ground.
5, do 10 times.
Light throw fitness ball
Goals: arms, biceps and abdomen
1, standing, 50 cm away from the wall. Feet open, shoulder width .Slightly bent knees, tighten the abdominal muscles and back muscles .Head of arms in the chest height of the ball.
2, slightly bent elbows, the upper body turned to the right, the ball toward the wall, then catch.
3, do 15 times, for the edge repeat.
Swinging fitness ball
Target: arm, triceps and abdominal muscles
1, standing, feet open, shoulder width slightly knee slightly bent, hold the ball.
2, squat, arm behind, the ball swinging between the two arms to move.Stand, push the ball to the front of the body and overhead position swing.
3, do 20 times.
Stretch biceps
Objectives: Biceps, abdomen muscles and gluteal muscles
1, standing, feet open, shoulder width, hold the ball above the head.
2, squat, knee toe position later, bending elbows behind, arm on the ear.
3, standing, while putting the ball back above the head.
4, do 15 times.
Lying up his legs
Goals: Abdominal muscles, lower back and buttocks
1, supine on the ground, stovepipe together straight, holding the ball with both hands. Elbows bent, placed next to the ear.
2, tighten the abdominal muscles, legs raised to the air.
3, slowly down the legs, legs close together and stretch, down to about 25 centimeters from the ground, lift your legs again.
4, do 20 times.
Suspension leg extension
Goal: Lower abdomen
A: The body hangs on the horizontal bar, both hands are about the width of the shoulder, tightening the buttocks, so the body from the head to the hips to form a straight line.
B: Keep your legs and back straight, slowly lift your legs so they are parallel to the ground.
C: Lower your legs slowly and do 4-6 times.
When you lift your legs, do not swing, let it move with inertia.
Other good ways to abdomen
1, massage calorie consumption method: the hands straight, overlapping each other on the navel, the thumb after the cross, the palms aligned navel site, the man's left hand under the lady's right hand under the breath after a small belly, with both hands Clockwise rubbing 36 laps, this will not only help the gastrointestinal motility, but also make the belly fat after friction quickly burn to achieve the effect of calorie consumption.
2, beat the fat method: the hands of the natural open your fingers, and then gently tap their bulging belly where the beat is like a baby to eat the back of the same as if empty fist beat belly belly fat place, weight loss The effect will be better.
3, inspiratory thin belly method: the hands hug the bulge of the lower abdomen, first of all to quickly inhale, inspiratory hands at the same time as much as possible to mention, relax when exhaled. , The effect will be better.However, this method is like intense when suddenly ran 100 meters, too much oxygen inhalation has the feeling of dizziness, it is best to do what.
4, kneading to fat method: let the hands slightly open claw-like, and then gently kneading the bulge of the lower abdomen right upper quadrant of the liver and gallbladder, while the stomach in the middle of the lower abdomen, when you knead the liver and gallbladder parts , The effect of removing fat is better.When kneading the spleen and stomach parts, the effect of removing fat is better
Give Welfare: Come and see how you should lose weight?
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