Always want to put on a sexy bikini, a big crazy, helpless abdomen, more phlegm is also coming to mind ... ...
beginner
V-shaped pull type
1. The body is sitting on a mat, knees bent, legs close together, hands lifted forward, shoulder width.
2. Tighten the abdomen, with the back slightly tilted to maintain the initial position.
3. The upper back slightly tilts to the right, and the right elbow extends in the direction of the mat.
4. Return to the initial position and change direction to repeat the exercise.
Fitness Tip:
Keep the neck relaxed while sitting on the belly, touching the mouth of the tongue.
On the plate
1. Maintain a flat posture. (Tighten your abdomen, keep your back straight, face down, legs straight back)
2. Raise your buttocks upwards and extend toward the ceiling. Keep your back straight and your abdomen tightly closed.
3. Hold for two minutes, return to the tablet, repeat the exercise 10 times,
Do 10 reps.
Swing
1. The body lies flat on the mat, with the face facing upwards, the abdomen tightly closed, and the hands are stretched outwards and both shoulder widths.
2. Lift off your legs and straighten your feet straight above your hips.
3. Keep your upper body close to the mat and slowly move your feet 45 degrees to the right.
4. Slowly move your feet back to the hips, left at 45 degrees to the left.
5. Repeat the exercise 10 times.
Rotary
1. Feet on the mat, upper body straight, abdomen close.
2. Hands placed in the back of the head, elbows out.
3. Keep your hips moving forward, rotate your body to the right, and your right hand to your right heel.
4. Return to the initial position and repeat the exercises.
Repeatedly twisted 12 times.
Intermediate Scholars:
Rocker type
1. Make a tablet, tiptoe, place the left heel on the right heel
2. Keep your back and legs straight, slowly raise your left leg, and gradually move your left leg toward the outside.
3. Back to the tablet, repeat 6 exercises.
4. Repeat the leg change exercises.
Idling
1. Lay the face upwards on the mat, bring your feet together and keep your arms straight. Your abdomen will close.
2. Keep the upper body attached to the mat, arm forward straight stretch, abdomen close.
3. Stroke the legs straight in a clockwise direction.
4. Switch direction for circle practice.
5. Repeat 12 times.
Senior Scholar:
Shear stretching
1. Begin V-shaped posture with hands parallel to the ground.
2. The upper body twists to the right while stretching his left foot, and the right elbow points to the cushion.
3. Return to the initial position and repeat the exercises.
4. Repeat this exercise 16 times.
Flat top and bottom
1. Maintain the tablet posture.
2. Keep your back straight, your abdomen tight, and your hands up and down for push-ups (hands directly under the shoulders, elbows bent out).
3. Raise your hands slowly and slowly lower your body.
Repeat the exercise 5 times, the body can not touch the ground during the practice.
Seated belly
1. Face up, feet close together, arms above head.
2. Tighten your abdomen and straighten your feet to the ceiling.
3. Slowly separate your feet to the outside so that your feet are V-shaped.
4. From the upper back, the two arms extend straight into the inside of the two thighs.
5. Drop the lower back, legs back to the ground.
6. Repeat the exercise 15 times.
How to 'eat' belly fat?
Abdominal fat
Day and night at the office, eat and sit, and sometimes work is too busy to drink even the water is too late, so many people have constipation problems, Over time, 'General belly' ran out unknowingly!
Countermeasures:
Drink more lactic acid bacteria beverages to clear the intestines, increase the intake of lactic acid bacteria and cellulose can improve constipation problems, accelerate gastrointestinal activity, and successfully remove the waste; Less salt to prevent abdominal distension, excessive intake of salt will increase the activity of starch, promote the body to absorb starch , And salt is an important factor in the accumulation of water in the body. If you want to decline edema, you must quit eating thick food!
2, bucket thick waist:
A bucket waist is enough to make your body have no lines at all. The main thing is to blame you for gluttony. Start eating today.
Countermeasures:
Slowly chewing food to eat more food to reduce food intake. Meals slowly and taste slowly, can make you feel full earlier, but also eat a lettuce salad before the main dish, not only full belly and not afraid of fat. And try to quit Eat fried, fried, greasy, multi-choice cooking method.
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