How to fit waist and abdomen?

Belly is an important part of human body bodybuilding, as the saying goes: "lumbar fertilizer and body stupid, kin-and body beauty," belly if a lack of exercise becomes muscle relaxation without strength, and also cause a lot of fat deposits, particularly for female friends, because of its physical characteristics, fat more easily stacked in these parts.

So, how to exercise to keep fit, shape the "slim" figure? this article on a simple principle, the introduction of several kinds of Aerobics exercise belly:

A, left leg press: sitting legs apart (130 °-150 ° c), the left hand grip on the right arm and left ankle, give ear to the right arm driven upper body to the left after the restore.

Continuous do 8 times, and then exchange the other side, the right hand grip right ankle, the left arm to give ear to the right pressure 8 times.

Note: on lift arm should remain straight posture and body in the same plane, prevent arm to bend and before falling to the body.

Second, the side kick: side.

Right lower arm flat support on the left hand to the body of the former accessibility support. Left and right leg straight up and down together, overlapping, left leg above the knee straight to the side kick kick and torso on (in the same plane, toe down stretch, hard enough to head kick point areas in (90 °-150 ° c), kick to the maximum angle is slowly restored. Continuous play 8 times, and then change the other side, using the same method of playing right leg 8 times.

III. supine lift leg: back and legs, two arms lift, grasping a solid object so that the upper legs straightening fixed, toe down stretch is suction shoufu straight knee-lift legs and vertical, and then exhale slowly, controlled the legs to do a restore, so continuous 8 times.

4. lift leg legs crossed: and sit back on the body, the two lower arm brace after the body.

Legs straight, lift to 60 °-80 °, legs apart 1 — 2 shoulder width, keeping the 2 seconds, in a leg in the intersection, a leg, then keep the 2 seconds, so separate crossover after continuous do 4 times, attention: do this principle, we must always keep the legs stretched posture.

Starting five, prone: prone on body posture and fixed legs, two Palm grip back to the waist, and muscle strength, so that the upper body up set up close to the vertical, and then restore the flat, continuous do 8 times.

6. relax your waist and abdomen: hands, knees touching the ground into a kneeling position, first of all, brace shoufu getter, and bow to the chest, arms, back, try to straighten up "bow" keep collapsing 2 seconds; Secondly, lumbar breath while C'mon, two arm bent so that the waist down, as far as possible, and then keep the curve 2 seconds, so repeated "bow, collapse" do 8 times.

We know that belly muscles from the abdomen, abdominal and back muscles muscular outside and so on, these six types of a method, a method of exercise the stomach side muscle; third, the four methods of exercise on the abdomen, the fifth type of exercise and muscle; the six exercises and coordination of the abdomen and back muscles, in accordance with the above method of exercise, appropriate to the individual's physical and physiological response to exercise.

If you do not feel tired, it shows that physical activity is relatively small, you can increase the exercise to increase the frequency and duration of exercise; if there is pain in the body to decrease the amount of exercise, but do not stop the practice, adhering to a period of time, your body will adapt to, and then gradually increase the amount of exercise.

(Practice editing: what Chris)