NO.1 sit-ups
Reduce belly index: ★★★★★
Why can sit-ups have the effect of losing weight ? Because sit-ups are targeted and able to fully exercise the abdominal fat, so that the abdominal loose flesh becomes tight, but the action must be standard, and the exercise should be appropriate, otherwise the next day may be sour Come on.
Correct sit-ups: Sit on the mat, bend your knees 90 degrees, and place your feet flat on the ground. Hands can be placed behind the head or on both sides of the body (The closer the hand is to the head, the stronger the abdominal muscles are, and the more difficult it is to do the exercises. Beginners can wait until the abdominal muscles are reinforced before crossing hands. After the head). Use the power of the abdominal muscles to slowly pull up the body and exhale when it rises. When the body rises to about 10-20 cm thick from the ground, tighten the abdominal muscles to pause, then slowly lower the body back to its original position.
NO.2 Belly Dance
Reduce belly index: ★★★★★
In addition to being a dance art form, belly dancing is often promoted as a fitness exercise. Belly dance can increase the strength of the abdominal muscles and the flexibility of the body, but also can burn a lot of excess fat, a belly dance for 60 minutes, can burn 330 calories, for belly reduction and waist repair is very helpful.
Belly dance basic movement: 8 characters
This action is super effective for reducing belly. Specific methods of operation: hands raised or placed on the waist, and then keep the other parts of the body do not understand movement, use the waist and abdominal muscles to drive the Department of the Ministry of the air to draw "8". You can do this while watching TV at home. The speed is not very fast, but remember to be in place and draw the complete "8".
NO.3 Air Foot Cycling
Reduce belly index: ★★★★
The reason why the air pedaling exercise is able to reduce belly is because the legs are used to exercise power to the waist and abdomen. The more the movement is in place, the more effective it is for the waist and abdomen. However, we must also pay attention to exercise not excessive, and it is best to perform this action before going to sleep, the effect will be better.
Airbike exercise practice: supine on the bed or mat, and then lift the legs, keep the upper body attached to the ground, and then knees with both feet, alternating simulation pedaling action, each about 30-50 times. If you are just starting out, you can put a pillow under the buttocks to support. When doing the movements, be careful to keep the instep straight and do not move too fast. Slowly move the position and feel the muscle changes in the abdomen and legs.
NO.4 shake hula hoop
Reduce belly index: ★★★★
Hula hoop can reduce belly, because in the process of rotating the hula hoop to make full use of the power of the waist and abdomen, while reducing the stomach can also shape the waist line oh, but to choose the right weight hula hoop, too heavy words will It's a load on the body. If it's too light, it's very hard to shake it.
NO.5 Horizontal Abdominal Exercise
Reduce belly index: ★★★
The reason why this set of horizontal abdominal muscle movement can play a role in reducing the stomach, because it is also for the abdomen and waist movement, first reduce the abdominal fat and then lower abdomen, and then exercise the waist line, it is worth a try oh.
1, umbilical practice: lying in bed or on the floor, the lower body remains immobile, and then sit-ups, this can make the stomach protruding part of the tighten and flat .
2, under the umbilicus practice: lying in bed or on the floor, the upper body remains fixed, the legs will be raised to do flexion and extension legs and head exercises, this can tighten and reduce the entire lower abdomen.
3, external oblique muscle exercises: When the completion of the above two exercises, you can practice the external oblique muscles. It is mainly to twist the left and right waist and abdomen muscles. This kind of exercise plays an auxiliary role and makes the upper and lower abdominal exercises more effective in reducing weight.
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