People who have had the experience of long fat know that long fat are from the stomach to start, the most obvious effect of weight loss is also from the stomach. Today we recommend a set of exercise weight loss exercises specifically designed to reduce the abdomen.
Methods/steps
Chair abdominal exercises
This set of exercises is convenient, easy, fast results, suitable for daily practice or every other day practice.
Practice: Sit on the edge of the backrest chair, hands against the back of the chair, feel as if the human body is going to slide down from the chair, relaxing the back of the waist, waist to try to stick to the chair surface.
The first group: feet take turns to do the action of pedaling a bicycle, this time the leg muscles should be relaxed, requiring a foot downward stretch, the lower the better, but can not touch the ground, the other foot bent upward, the higher the better, repeat the exercise, and every day to adhere to the 20 next. The second group: the same posture as above, legs bent upward at the same time, and then downward stretch at the same time, pay attention to the waist can not be on top, should try to make the abdomen and stomach contraction, and then try to approach, in order to achieve the abdomen is also tight and also Shu, adhere to 20 times a day.Transformation of the sit-up movement
It is said that this movement is particularly effective for people with lower abdominal hypertrophy.
Specific process: lie on the end of the bed, staying out of the bed below the hips, then bend your knees so that your thighs are above your abdomen. Hold your arms straight out on either side of your body, palms facing down on the underside of your hips. Next, with your abdominal area hard and at a slow count of 10, straighten your legs forward, making sure your toes are pointing upwards so that your body is in a straight line, then bend your knees and return your thighs to their original position at a count of 5. Be careful to relax your back, shoulders and arms, and feel that it's your stomach that's pushing.
Shrinking the belly walking method
First of all, we need to learn the "abdominal breathing method": when you inhale, your belly rises; when you exhale, your belly shrinks. For those who practice yoga or vocalization, this is a necessary training. It helps stimulate bowel movements, promotes the discharge of body wastes, smooths airflow and increases lung capacity.
Methods: Normally when walking and standing, you have to exert yourself to narrow your abdomen, with abdominal breathing, so that the abdominal muscles become firm. The first day or two will not get used to, but as long as you remind yourself at any time, "shrinking the abdomen in order to lose weight", a few weeks down the road, not only tends to flat belly, walking posture will be more charming.
Massage method
This is one of the most commonly used abdominal weight loss method, the use of kneading action coupled with the massage cream for the improvement of fat is very good. Massage can raise the temperature of the skin, a large amount of energy consumption, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, so that excess water out of the body.
Methods: Take the navel as the center, play a question mark in the abdomen, massage along the question mark, first the right side, after the left side, each massage 30-50, massage 1 time a day.
Note
This set of weight loss exercises specifically for the abdomen is the sports weight loss coach for many years summarized experience, to solve your sports weight loss how to reduce the stomach of the doubt must be helpful Oh, hurry up and take action.