What s a little better to exercise the waist and abdomen

The easiest way to do this is to do sit-ups or leg raises – by lying on your back, grasping the bed rails with your hands and raising your legs. The more difficult part is to get up at both ends – lie on your back and lift your upper body and legs several times at the same time. Stick to 10-30 pieces a day and do 2-5 sets according to your situation.

If you are not an athlete, I recommend one, sit-ups, long-term cumulative amount to do! This is a top-to-bottom ab exercise.

Second, you can also choose to lie flat up, that is, the person lies on the cushion normally, the body is fixed without any restraint, and the legs are raised straight, pay attention to lifting, not lifting! This even from the bottom up of the abdominal muscles, the formation of the abdominal muscles is related to the toughness of the waist, pay attention not to overdo it at the beginning, it will damage the spine and muscles of the waist! In the beginning, you can do 5, which is good!

Generally, you don't need more than 50! You can do it at a fixed time!

Three, the back side up, flat face down! Under the relaxation of the whole body, find someone to hold down your ankles, and you use explosive force to lift your upper body up, which is the expansion of the abdominal muscles, which is different from the previous one, which is the contraction of the up and down of the front of the abdominal muscles!

Also, if you are a little more demanding, it is recommended to cooperate with boxing, basketball and other sports that require waist strength, so that the waist and abdominal muscles can be exercised within the scope of space, so that the muscles are beautiful enough!

Know the team】 Dragon City Changzhou Treasure Chest will be happy to answer your questions! If you have any questions, you can try to contact me: Tongcheng Treasure Chest.

Latin dancing works well.

1. Sit-ups.

It is very important to use this forging to refine your waist and judge the strength of slippery. Everyone will do the action, but the key is to be patient and persistent. Don't do it for a day, if you're afraid of getting tired, give up. Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise.

Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. When you have nothing to do, you can twist your waist to make your waist move and achieve the benefits of improving your waist function.

3. Turn the hula hoop.

Prepare a hula hoop to turn at home, the movements will not be coordinated at first, but after slowly mastering it, you can insist on turning for half an hour a day, and you can also achieve waist recovery.

4. Squatting horse step.

Naturally, this effect can also be achieved, but people with poor waist strength may not be able to bear it, so it is recommended that you use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

5. Waist massage.

A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your first year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training for yourself, especially if you want to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you are running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

The first step is relatively simple, and the training effect is also very good, first lie flat, lie on your back and put your hands on your sides naturally, retract your feet to bend your knees, and then lift your abdomen up, and then put it down after reaching the highest point, and repeat the above movements for training.

The second step is also relatively simple, first of all, lie down, hold your head with your hands, lift your head and feet up at the same time, as high as possible, your knees can not bend, and your waist has been in a straight state.

The third step is to support the ground with both hands, let the toes touch the ground, the body is suspended, the waist and knees are straight at the same time, and the toes are the center of the circle around the toes.

The fourth step is to stand naturally, the distance between the feet is slightly wider than the shoulders, hold the barbell with both hands, lift the barbell upright, the arms do not need to bend the waist upright, and then bend over, the knees try not to bend, do not touch the barbell to the ground at this time, suspend the air and repeat the above actions.

Sit-ups can work abdominal and lower back strength, specific methods:

1. Lie flat on the ground, bend the knees to a 45° angle, place the soles of the feet flat on the ground, and let the other person press the surface of the foot from above (or use other methods to press the surface of the foot).

2. Hold the back of the head with both hands, and then do the upper body to lie flat and then stand up, repeatedly, each time the upper body is erected, the arms clamp the head and swing it left and right.

3. Do it every morning before eating, start to do about 10 a day, and then gradually increase the amount of exercise according to the effect of exercise, but pay attention not to do a lot at one time, so that the body is not adapted to cause muscle strain.

Sit-ups, a way to exercise your body. Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch your feet with both hands, and bow your head;Then revert back to a seated position. And so on continuously.

To practice sit-ups, the speed should vary from person to person. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 30 times. Women under the age of 30, many of them are practiced for the purpose of preventing ** disease, at this time the frequency is best controlled at 45 50 per minute, decreasing with age, and 25 in a minute over 50 years old can be done.

It is recommended to go to the gym and do a smith squat rack, which is safer and can quickly increase your waist and abdominal strength. After exercising the legs, the whole body strength and muscles will increase.

Fitness wheels, iron wheels that specialize in exercising the abdomen. Hold both sides of the wheel with your hands, then lean forward, roll the wheel forward, and go down. Slowly come up again.

Exercises that can build waist strength: