In addition to the most common sit-up exercises, there is a movement of eight abs before going to bed, and girls can quickly and effectively practice abs!
8 muscles before going to bed
Practice the waistline or abdominal muscles, focus on the reduction of abdominal fat. If it is based on good habits (having regular exercise habits, there is no belly fat), then I am afraid there is already a vest line. If you only have more abdominal fat, then Take months to lose weight.
1. Hanging legs
3 groups, 12-15 times in each group This group of exercises is a bit high for exercisers. If you are a fitness beginner, it must be done under the guidance of a professional trainer.
2. Inclined plate roll
3 groups, 15-20 times per group even if it is a girl, persist in exercise for a period of time can see obvious results.
3. Yoga ball sit-ups
3 groups, 15-20 times for each group yoga ball is more suitable for girls to exercise, for the equipment requirements are simple, the venue does not have strict requirements, at home and on the floor can be carried out anytime, anywhere.
Girls can also quickly and effectively practice abdominal muscles
movement
1, Running
Daily jogging is one of the cheapest and most effective ways to exercise abdominal muscles. Jogging and sprinting take from 40 minutes to 1 hour. According to your own physique, you can make a decision every day. You can run 3 to 4 kilometers as a warm-up exercise. Running can exercise your body. 5. Coordinating, expanding vital capacity is an essential sport before exercising abdominal muscles.
2, sit-ups
3-5 groups, 30 in each group, exercise 3 times a week. This is the key and the most effective way to exercise abdominal muscles. You can arrange items according to your physical fitness and time every day. , With 200 to 400 good physical fitness, you can continue to superimpose on the basis of the daily conditions. This will quickly train your perfect abdominal muscles.
3, Twisting movement
After doing sit-ups, you can also do a twist exercise while you relax. From the left you turn to the right, and then you turn from the right to the left. Ten movements are a group, and your movements are slowed down for five seconds. In time, this will not only relax the tension in the whole body, but also exercise the muscles in the waist and abdomen to achieve good results.
diet
1, To try not to eat meat as much as possible, meat contains a lot of precipitated substances to exercise the muscles to form, can not play a good role, do not eat spicy spicy things: such as pepper, pepper, garlic, onion, eat high protein Food: Green vegetables, legumes, mushrooms.
2. Eat more fruits. Try not to eat or eat as much as possible during dinner. Fruits should eat bananas, apples, and other foods. Can not eat fruits with high sugar content, such as sugar cane, oranges, etc.
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