Question: If you want to have beautiful abdominal muscles, do many abdominal movements is right?
Answer: Only half exactly!
Blindly practicing not only does it not help you get a beautiful abdominal lines but also can make your waist bigger!Therefore, in order to quickly clear the abdominal muscles, the exercise of abdominal exercises is very important, but reducing fat is a key factor.Besides daily exercises, do not forget to combine with a fat reduction diet to achieve better effect!To tighten the abdominal muscles effectively, you can refer to these 5 exercises.
Exercise 1: Raising your knees
Knee improvement is not only a great movement to practice abdominal muscles but also an excellent start -up exercise, helping to increase fat burning and lung capacity.Standing with your legs as width as your shoulders, squeezing the abdomen and running on the spot, trying to raise your knees as high as possible, and feel the force emanating from the lower abdomen.
Exercise 2: Roll the belly in the kneeling position
This is a simple abdominal scroll, suitable for beginners because it is easy to perform and minimize the risk of shoulder and neck pain.Start with a kneeling position, face down, left hand against the ground, right hand hugging his head.After that, use the abdominal force to turn around the shoulder, then return to the preparation position, and look to the ground.
Exercise 3: Abdominal rolls in the lying position
This movement is quite simple and reduces the risk of cervical and waist injuries.Located on the floor, slightly rolled the upper body, just to leave the shoulder from the ground, to focus on the abdominal muscles, the abdominal cross, the abdominal muscles and the abdominal muscles - the force will mainly impact on 4 muscle groups inThe abdomen first.
Exercise 4: Lifting the abdominal rolls
Basic version:This movement focuses on the lower abdomen, helping to reduce the fat in the lower abdomen.You lie on your back on the yoga carpet, your legs closed to make up the right angle with the body.Using the abdominal force gently lift the hips and legs from the ground, this is the basic version of this movement.
Advanced version: The advanced version requires lifting the lower body to higher, leaving the entire abdomen leaving the ground, comprehensive stimulating abdominal muscles.
Exercise 5: Abdominal roll combined with cross -foot kick
Finally, combine abdominal scrolls with cross -foot kick.The upper body lifted gently, hugging the head and elbows touching the opposite knee.Beginners do not need to try to perform many times, just perform each movement to the right effect on the abdominal muscles.
The coach recommends that each movement in 40 seconds, 10 seconds off, and trying to minimize the break between the half.Thus, it takes less than 15 minutes a day to complete these 5 exercises and comprehensively stimulate abdominal groups.