Whether you are a beginner or a high-level fitness darling, a man or a woman will not want to look like a fruit " pear " or " apple " . And more people who are often sedentary are even more worried about the abdomen.
How can the abdomen be flatter? After a lot of aerobic training, many people have significantly reduced body fat. The overall appearance is fairly well-balanced, but the abdomen feels relaxed, how to make the abdomen more firm, how to make the abdominal muscles comprehensive. Balance development, if you want, then do it.
" Yuanbao " belly
Action essentials: The back is close to the mat, the legs are raised at 90 degrees on both knees, the thighs are perpendicular to the ground, the hands are gently stroked behind the ears ( no fingers are allowed to cross the head ) , the exhalation rolls the upper body, and the back keeps the mat tight. Let the shoulders as far as possible from the floor, inhale and extend one leg to the angle of the ground about 50 degrees, while turning the ipsilateral arm of the straight leg and the torso to the other knee joint of the diagonal, exhalation Change to the other side. After the action is familiar, it can be alternately performed alternately.
Advantages: You can train the entire abdominal muscles and make the abdominal muscles fully balanced.
Disadvantages: The neck muscles are more involved, the iliopsoas muscles are more involved, and the poor back flexibility will be difficult to achieve the standard of action.
Number of groups: Alternately completed 15-20 times as a group, a total of four groups. Rest between groups and groups for 30-60 seconds.
Lying on the back
Action essentials: On the supine pad, the two arms are perpendicular to the body twice, palms face down, the legs are naturally straight and perpendicular to the ground, and the abdomen is forced first when exhaling, the pelvis is rolled up and lifted hard, lifting the buttocks off the ground, controlling the pause 1-2 seconds, inhale slowly and slowly ( note: the two arms are to stabilize the body to control the balance of the body ) , the entire process of the head should not be lifted.
Advantages: You can concentrate your strength on the abdominal muscles and the target muscles are obvious
Disadvantages: None. A weak abdominal force will make it difficult to control the range of motion.
Number of groups: Each group is completed 15-20 times, a total of four groups. Rest between groups and groups for 30-60 seconds.
Raise the leg
Action essentials: on the supine pad, the legs are raised and controlled, the shoulder blades are led to leave the ground as far as possible, the lower jaw is slightly closed, the arms are pulled when exhaling, the back is slowly lowered when inhaling, the legs remain stationary and repeated.
Advantages: Actively mobilize more muscles in the abdomen, and the target muscles are obvious.
Disadvantages: The iliopsoas muscles are more involved, and the waist is too hard.
Number of groups: Each group is completed 15-20 times, a total of four groups. Rest between groups and groups for 30-60 seconds.
Lateral crusting
Action essentials: lying on the side of the pad, the chest line of sight is parallel to the front, the elbows are bent under the shoulders to support, the legs are lifted off the ground, and when exhaling, the abdominal oblique muscles ( more than the intra-abdominal oblique muscles ) will be used. Roll up the knees and inhale.
Advantages: Focus on the internal and external oblique muscles, stimulate the weaker muscles of the abdomen, and balance the core strength.
Disadvantages: The leg muscles are involved more and it is difficult to control the range of motion.
Number of groups: 15-20 times for each side, one group, and the other side, for a total of four groups. Rest between groups and groups for 30-60 seconds.
Prone flat support
Action essentials: prone on the pad, the body is parallel to the ground, the two forearms are supported in parallel on the ground, and the arms are slightly on the head to increase the angle between the upper arm and the body. The increase of the moment increases the participation of the core muscles of the body, keeping the breathing smooth and doing Static control.
Advantages: Increase the participation of weak muscle groups in the body core, increase the strength of the core muscles, and the abdominal muscles are obvious.
Disadvantages: None.
Number of groups: Each group has a length of support time, a gradual increase, to exhaustive group, a total of four groups. Rest between groups and groups for 30-60 seconds.
If these actions persist after you run or other training, the benefits are not only the external perfect body, but also increase the abdominal muscles to protect your abdominal organs. When contracting, you can reduce the abdominal cavity and increase the abdominal pressure. To assist with bowel movements, childbirth and vomiting, the spine can be flexed and rotated.
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