Men's abdominal weight loss action Three major actions will help you get rid of your waist and abdomen troubles from now on

If it is difficult to reduce the area in the human body, it should be the abdomen. As long as you eat improperly or lack exercise for a long time, your abdomen will be found by fat. At this time, everyone will collect the secret recipe for abdominal weight loss everywhere. In fact, the best way is to exercise. So what do you think are the movements of men's abdominal weight loss? Let's take a look together!

　　　Exercise 1 [Knee bent pendulum]

　　Training area: Inside and outside oblique muscles

　　Step:

　　Lying on your back, place your hands on both sides of your body, place your feet flat and stabilize your torso, and lift your feet to the left as much as possible. It doesn’t matter if you can’t touch the floor. The body does not tilt and the pelvis does not move randomly, and the shoulders do not leave the ground. When exhale, slowly return to the starting position. Inhale and then change sides, repeat the movement and cooperate with breathing and exhale.

　　Small reminder:

　　　Do not leave the shoulders, the body line is stable, and the pelvis is not tilted.

　　Consciousness is concentrated on tightening the abdomen , the movement should be slow.

　　A set of movements can be done for 12~15 times, at least 3 sets, and the rest between the groups should not exceed 30 seconds.

　　Sport 2 [Side rod-type rotation]

　　Training location: Inner and outer oblique muscles of the abdomen

　　Step:

　　Support the ground with your hands, lying on the side, place your elbow joint directly below the shoulder joint, cross your feet, and step on the front and back posture. Maintain the pelvis and spine in a good curve (the waist should not collapse), the abdomen core is stable, tighten the belly, and the other hand gently supports the ears. When exhaling, stabilize the pelvis and do not move randomly, rotate the thoracic spine position, concentrate your consciousness on the abdominal muscles, and the abdomen cannot relax. When inhaling, return to the starting position. Then change to the other side to operate.

　　Small reminder:

　　　Attention, the body trunk is supported and does not shake randomly, and do not let the shoulder joints be too stressed. If it is sore, check the position of the hand axis and whether the abdomen are tightened.

　　The difficulty of strengthening, the feet can be stacked together and increase the core stability training.

　　Discussion, pay attention to the pelvis not crooked or shaking randomly. The slower the movement, the better.

　　A group of movements can be performed 12~15 times, at least 3 groups, and the rest between groups should not exceed 30 seconds.

　　Sports 3 [Cycling type abdomen]

　　Training location: internal and external oblique muscles, rectus abdomen

　　Step:

　　Lying on the back position to maintain the pelvis and The spine is in a good curve, the core of the abdomen is stable, lift your feet off the ground, put your hands on both sides of your ears or gently hold your head. When starting the movement, stabilize the torso and pelvis, and do not shake excessively. Turn the thoracic spine and let the elbows touch the knees, concentrate your consciousness on the abdominal muscles, repeat the movements and cooperate with breathing and exhale.

　　Slow down during the movements, which can strengthen the training of the core muscles. If the movements are accelerated, it will be more aerobic.

　　A group of movements can be done for 12 to 15 times, at least 3 sets, and rest between groups does not last more than 30 seconds.

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