Sit-ups and abdominal rubbing exercise, perfect figure. For office workers, there is little time to go outside to exercise, and over time, the body will get fat. So what methods can be targeted to lose weight on the abdomen? Let's take a look at sit-ups and belly-rubbing exercises to lose weight and have a perfect body.
Sit-ups and belly rubs have a perfect figure 1. First, bend up in front of your body.
Legs stand upright, shoulder width apart, upper body tends to bend forward, and then stand up. Keep your knees straight and try to touch the ground with your hands for 50 consecutive times.
Second, kneel down.
Strengthen the back, buttocks and thighs and reduce fat. Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times.
Third, sit-ups
Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with both hands for several times in a row.
Fourth, kick it back
Exercise hips, thighs, abdomen and upper back. Put your hands on the ground, straighten your arms and kneel on the ground. Lower your head and move your left knee to the tip of your nose. Then raise your head and kick your left leg backwards and upwards to reach a comfortable and achievable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times.
Fifth, bow your back.
Improve the shape of the abdomen and make the waist curve. Lie on your back, bend your knees and keep your feet firmly on the ground. Hands behind your head. Arch your back up, hold this position for 2 seconds, then lie flat and close to the ground for 4 seconds, and repeat 5 times.
Sixth, rub the abdomen.
Practitioners lie on their backs in bed with their hands crossed on their abdomen and massage clockwise and counterclockwise for 50 times respectively; Then, put your hands on your abdomen and massage up and down for 50 times. If you don't need to think, you can hold your breath and lift your abdomen, in a group in the morning and evening.
Sit-ups and abdominal rubbing exercises to lose weight have a perfect figure 2 new sit-ups to lose weight exercises
Lift your legs and tighten your abdomen.
The whole movement of this thin belly weight-loss exercise is accomplished through abdominal contraction. During the whole exercise, try not to exert force on the upper body, arms, shoulders and head, which may be difficult for beginners to lose weight, so you can put your legs up and keep your knees bent at 90 degrees to assist in the completion. At first 10 sit-ups can be used as 1 group, and do three groups at a time. After the foundation is established, the quantity can be increased.
1. Hold your head with your hands, bend your elbows and lift up, keep your left arm and right arm as parallel as possible, lie on the ground, put your knees together and lift up so that your thighs and upper body, thighs and calves are at 90 degrees respectively. In this process, be careful not to open your elbows or lean against each other, keep your feet straight and keep a natural breathing posture.
2. Lift the upper body upward by abdominal contraction force, exhale, lift the upper body upward, make the head closer to the knees, and keep this action to lose weight for 5 seconds. Then while inhaling, slowly lie flat on your upper body and restore your original posture.
Lie on your back with one knee bent.
One knee bending sit-ups to lose weight exercise is also to tighten the abdomen and lift the upper body. The difference is that the legs are bent and the thighs are at right angles to the ground. Try to keep your head close to your right thigh, not your thigh close to your head. But this set of slimming exercises is based on 10, three sets at a time. Don't worry about the number of times at first, and then start counting when you have a foundation. If we persist, we will achieve the effect of thin belly.
1. Put your arms naturally on the left and right sides, lie flat on the ground, straighten your legs together, and lift slightly, almost at a 45-degree angle with the ground, so that the parts above your hips can completely fit the ground. In this process, be careful not to lift your waist and abdomen, and keep your upper body in a stable posture.
2. When you bend your knees, your thighs are at right angles to the ground at 90 degrees, and your calves are at right angles to your thighs at 60 degrees. When exhaling, bend your right knee upward and straighten your arms forward. Your left and right hands are placed on the inside and outside of the thigh respectively, touching the root of the thigh, and lifting the upper body through abdominal contraction. This weight loss movement lasts for 5 seconds, and then the other leg is changed to do this weight loss movement in the same way.
Sit-ups and abdominal rubs have a perfect figure 3 1, twisting the abdomen.
After lying flat on the ground, put your legs together, straighten forward, put your head in your hands, and keep your head, legs and knees close to your calves so that your calves and thighs are perpendicular to the ground. While lifting your legs, lift your right body to the left, lift your right shoulder off the ground, and keep your right arm as close to your left knee as possible.
Step 2 sit-ups
I believe many people can do this action. At first, someone can help leg press, but try to do it by yourself in the future, because it can make good use of the strength of the abdomen to bring up the body and effectively help reduce abdominal fat.
Step 3 lift your shoulders
It is the same preparation posture as sit-ups, and then the legs and knees are close together, and the thigh angle is about 90 degrees. Hold your head with both hands, and lift the upper part of your back while exhaling. Shoulders must be as far away from the ground as possible, but at the same time, the upper body should not leave the ground too much. Try to keep your back above the ground.
4. Lift your knees.
Lie on the ground, then put your knees together, bend your left arm and hold the back of your head with your left hand. At this point, stretch out your right hand to match your abdomen, pull up your right shoulder and touch the ground with your right hand. Repeat on both sides
The four movements mentioned above are very effective for abdominal weight loss. As long as you pay attention to ensure that every movement can be done in place during the process, and then stick to it for a while, you will gradually find the changes in your body. But in the process of insisting on exercise, I also hope to cooperate with diet and daily life. Only in this way can I lose weight completely without any burden. You should also arrange your work and rest properly and reasonably during weight loss, and never stay up late.