The extra fat around the waist makes your waist look like a swimming ring. To eliminate these fats, Xiao Bian brings you an abdominal exercise today. Just follow it and you can tighten it. Waist, change sexy waistline Oh!
Push the fitness ball
Goals: Shoulders, Biceps, Abdominal Muscles, Glutus and Legs
1. Standing, feet open, slightly wider than your shoulders. The fitness ball is placed on the floor in front of you.
2, squat, knees later than the toes, hands hold the ball.
3. Stand up from your knees and throw the ball 70cm high in the air.
4, catch the ball, horse up and down, put the ball on the ground.
5, do 10 times.
Lightly throw the fitness ball
Target: Arm, Biceps, and Abdomen
1, Stand, 50 cm from the wall. Feet open, shoulder width apart. Knees slightly bent, tighten the abdominal muscles and back muscles. Double arms hold the ball at chest height.
2. Slightly bend your elbows and turn your upper body to the right. The ball hits the wall and catches it.
3, do 15 times, repeat and repeat.
Swing fitness ball
Target: Arm, triceps and abdominal muscles
1. Stand with your feet open, slightly wider than your shoulders. Knees slightly bent, hold the ball.
2. Squat, arms behind, ball swinging between the two arms. Standing, pushing the ball in front of the body and overhead position.
3, do 20 times.
Stretching biceps
Target: Biceps, Abdominal Muscles and Glutes
1. Stand with your feet open, shoulder-width apart, and hold the ball over your head.
2, squat, knees later than the toes, bending elbows behind you, arms behind your ears.
3, stand, while putting the ball back over the head.
4, do 15 times.
Lay legs
Goal: Abdominal muscles, lower back and hips
1, lying on the ground, stovepipe straight and straight, holding the ball with both hands. The elbow is bent and placed beside the ear. The arm is raised high.
2, tighten the abdominal muscles, legs lifted into the air.
3. Slowly lower your legs, bring your legs together and stretch them, lower them to about 25 cm from the ground, and raise your legs again.
4, do 20 times.
Suspension leg lift
Goal: Lower abdomen
A: The body is hung on the horizontal bar. The distance between the two hands is about the width of the shoulder, tightening the hips, so the body forms a straight line from the head to the hips.
B: Keep your legs and back straight. Slowly raise your legs so that they are parallel to the ground.
C: Slowly lower your legs, do 4-6 times.
When you lift your legs, do not swing, just let it move with inertial force.
Other good ways to abdomen
1, massage calorie consumption method: the hands straight, overlapping each other on the navel, after the thumb cross, the palm of your hand at the navel, the man's left hand down, the woman's right hand down. Slightly inhaled after the abdomen, with both hands Clockwise rubbing 36 laps, this will not only help the gastrointestinal motility, but will also allow the burning of abdominal fat after friction, to achieve the effect of calorie consumption.
2, Beat fat law: The fingers of the hands open naturally, and then gently beat his belly uplift. When tapping is like eating the baby's back full. If you use the empty punch to beat the most fat place of the lower abdomen, to lose weight The effect will be better.
3, inspiratory thin belly method: Place your hands around the abdomen bulge, first of all to quickly inhale, while inhaling both hands up as much as possible, relax when breathing out. If you use tapping method and then with the breather method , The effect will be better. But when this method is fierce, it is like suddenly running 100 meters. The inhaled oxygen is too dizzy. It's best to do it.
4, kneading to fat: let the hands spread slightly claw-like, and then gently knead the place where the lower abdomen is raised. The upper right lower abdomen is liver and gallbladder, and the spleen and stomach in the middle of the lower abdomen, when you kneading hepatobiliary site The effect of removing fat is better. The effect of removing fat when kneading the spleen and stomach is better.
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