The weather is getting warmer, and there are no longer heavy coats to conceal our figure, long pants, short skirts, and thin T-shirts. Which one does not need a flat and tight belly to express beauty? Now start shaping Right!
1. Don’t forget to take care of your lower abdomen
Recommended action: Lie on the ground, put your hands under your chin (or it is easier to support in a push-up position, depending on your needs), contract the lower back muscles and prop up the upper body at an angle of 30-35 degrees off the ground. Stand still for a while, then put it down.
This action can exercise the abdominal and back muscles well without straining or sore back.
Undesirable action: When doing abdominal crunching exercises such as sit-ups, pull yourself up when your knees are tilted to one side. Distorting the body in this way will put a lot of pressure on the spine when you get up, so it is easy to cause back injuries.
2. There are skills in exercise
Recommended action: Sit on a stable chair without armrests. Grasp the edge of the chair in front of your hips to support your body. Then slowly pull both knees toward your chest while exhaling, keeping your back firmly against the chair. Stay still for a while, then slowly put it down.
This action can exercise the lower abdomen, and can be done in this white-collar shirt and high heels, without sitting on the floor.
Not necessary: bend down to the bottom drawer to take candy, which is called lower abdomen training.
3. How much do crunches do
Recommended method: First test how many standard sit-ups you can do at one time. Pay attention to your feet flat, knees bent, elbows forward, and slowly (get up for 3 seconds, stand still for 1 second, lie down for 3 seconds) Down, slow enough). If you can do 1-5 standard push-ups, subtract 1; can do 6-10, subtract 2; 11-15, subtract 3, and more than 16, subtract 4.
The number you get is how many sit-ups you should do in each group (for example, if you can do 10, you should do 8 in each group). It is recommended to do 3 sets at a time, and rest 60 seconds between sets. And should retest regularly, get a new number to adjust the practice plan.
To increase the difficulty of sit-ups, you can hang your legs on a chair-lying on your back with your knees bent and your calves hanging parallel to a chair. The thighs are perpendicular to the bottom and therefore the hips are on the brink of the chair. Then he got up slowly, his upper body stood still for a while at an angle of about 30 degrees off the ground, and then slowly put it down.
To continue to increase the difficulty is to raise your legs in a straight line to do sit-ups.
In order to exercise more comprehensively, if possible, you can prepare two or more abdominal exercise programs, which are changed every 6 weeks.
Undesirable: Do not pay attention to correct posture, do more than 50 randomly. Practicing with the wrong movements, even doing 200 is futile.
4. Small actions to reduce waist circumference:
Recommended action: Lie on your back with your knees bent, your feet flat on the ground, and your left ankle on your right knee. Hold your head with your hands, elbows facing both sides, slowly raise your right shoulder to lean against your left knee, lift your upper back and twist it slightly, then let it rest for a while, then slowly put it down. Repeat this action in turns from left to right.
Not good action: Twist left and right while standing. The abdomen will not be exercised, but it can relax the trunk muscles as a warm-up.
5. Reduce lower abdominal movements:
Recommended action: Lie on your back, palms down on both sides of your legs. Raise your legs, bend your knees at a 90-degree angle, your thighs are perpendicular to the ground, and your calves are parallel to the ground. Now slowly contract your abdominal muscles and lift your hips 2-4 inches off the ground. Keep your upper body and arms relaxed. Stay still for a while, then slowly put it down. What this action wants to eliminate is the lower abdomen of poo.
Not very good action: straight up your legs. In this action, the legs and back exercise more and the abdomen is less, and the pressure on the lower back is relatively large, which is easy to be injured.
6. Sleeping posture is also learned
Advisable: lying on your back. Put a pillow under your knees, and you won’t be too uncomfortable to sleep. Often sleeping on your back can reduce the chance of back pain during exercise, so you can better exercise your lower abdomen.
Not advisable: Sleep on the bed like a baby. This will arch your back. If you sleep like this for a long time, your back pain will be inevitable when you exercise your lower abdomen.
7. Sophistication in food
Recommendation: Both beans and berries are good choices. Fiber food can make you feel full quickly, so it can be used to lose weight and prevent constipation. It is recommended to consume approximately 25-35 such foods daily. If you’re not wont to eating these foods, you’ll slowly increase your intake.
Also, more calcium intake can strengthen bones and prevent osteoporosis. Osteoporosis can cause the vertebrae to rupture, and the spine and abdominal cavity are forced to shorten, thus squeezing out the belly. For women over 50 years old, it is recommended to consume 1500 mg of calcium per day. For women younger than 50 years old, 1000 mg/day is recommended.
Undesirable: Do not control your appetite with any food, especially drinking alcohol, so you will consume too much fat, sugar and protein.
In addition, it is not advisable to take cellulite pills. It is better to buy a pair of good sports shoes to buy such pills.
8. Daily sports
Desirable sports: Taekwondo, racquetball, swimming, tennis are all good choices. Any kind of aerobic exercise can help to reduce belly fat, but exercises that require waist strength are the best choice. They can burn at least 475 calories an hour.
Sports not recommended: cycling. The abdomen can hardly get exercise, although you can burn other body fat (cycling at 12 mph can burn 544 calories/hour). If you really like cycling, you don’t need to deliberately avoid it, just remember to keep your abdomen when riding.
9. Gym equipment
Recommendation: Incline fitness chair to increase the difficulty of sit-ups. Adjust the slope below 30 degrees, lie down, bend your knees, and do not lean your legs outwards. Get up, put it about 30 degrees away from the chair, stand still for a while, and then slowly put it down.
10. Daily habits
Suggestion: Standing and sitting upright. Lazy hunch back will make the belly more prominent, not to mention the upright and elegant posture itself is a short abdominal exercise, which can become a habit over time.
3 ways to develop a flat belly
1. Press around the belly button in the bathtub. Whether you like a full-body bath or a half-body bath, you can use the relaxing time of bathing to do simple movements to shape your body. Use your fingertips to press around the belly button, and focus on the harder part for a while, which can help intestinal peristalsis and achieve the effect of eliminating constipation.
2. While sitting on the seat, twist your waist left and right. It can be carried out at any time in the office or at home. You only need to sit on three-quarters of the chair, straighten your back, and twist your waist alternately for 20 minutes a day. This can significantly tighten the belly fat.
3. Fasting bicycle exercise. If you want to lose weight quickly, it is very effective to practice cycling on an empty stomach. You don’t need to pursue speed too much during exercise. As long as you maintain a rhythmic body swing and breathing, you can burn a lot of fat and fully exercise your lower abdominal muscles!
Not advisable: smoking.