Shaping aerobics shaping a charming curve
Maintaining a beautiful figure, in addition to correct diet, exercise is incomprehensible.
Bodybuilding experts designed a set of abdomen aerobics for middle-aged people. They only need to spend 20 minutes a day, insist on practicing forward, the waist and abdomen will be thinner and the body will be healthier.
The following is a popular foreign abdomen bodybuilding morning exercise.
銆€銆€First, the arch back movement 1.
Prepared posture: squat, look up, straight back.
Action: Arched back, bowed, contracted abdominal muscles, keep posture for 5 seconds, restore.
Repeat 8 times.
When the abdominal muscles are contracted, the mouth exhales and the nose is inhaled during the reduction.
銆€銆€Second, the body lateral flexion movement 1.
Preparing posture: Sit on the cross-legged legs and put your hands on the side of the body.
Action: The left hand slides out to the left side, the upper body is vertically bent, the right arm is lifted, and then the left side is oscillated, and the left side is repeatedly bent 4 times to restore.
Change to the right to do 4 times.
When the side flexes, the elbow does not move, and the movement needs to be slow and rhythmic.
銆€銆€Third, rowing exercise 1.
Prepared posture: sitting position, legs bent knees apart, a pair of front flat, palm down.
Action: Both hands stretch forward with the upper body flexing forward, and the head stretches to the knee to restore.
Do it once every 6 seconds and repeat it 24 times.
Abdomen when the back is straight.
Exhale when the upper body bends forward and inhale when straight.
銆€銆€Fourth, the leg movements are lying flat, the left arm is stretched flat, the left leg is straight, the right leg is bent up, and the right arm is flat.
The front is close to the ground, the left arm is lifted forward, and the left leg is lifted back. Try to make the two touch each other.
Repeat 12 times, then change the right arm and do the right leg 12 times.
The main point is to abdomen and keep your hips straight.
銆€銆€Fifth, to reverse the sitting posture, the two arms naturally sag, the left leg bends to the right, the right leg bends and the knees are lifted, and the feet are placed outside the left thigh.
The upper body is twisted to the right, the left hand is placed on the right heel, the right hand is placed on the floor behind the body, and the right shoulder is seen.
Hold the position for 20 seconds.
Change direction to do the same action.
Repeat 2 times each.
When you turn, you will abdomen and take a deep breath.
銆€銆€Sixth, abdomen exercise supine, legs apart, waist is not attached to the ground, the two arms flat side.
Tightening the abdominal muscles, keeping the spine close to the ground, keeping the posture for 6 seconds, then relaxing and restoring.
Do it 12 times.
Exhale when you abdomen and inhale when you relax.
銆€銆€Seven, the waist movement 1.Prepared posture: supine, back to the ground, legs and knees apart, some flat side.
Action: Recoil the abdomen and slowly lift the waist until only the shoulder touches the ground.
Keep the back straight for 4 seconds.
Then slowly put down the waist to restore.
Do it 12 times.
銆€銆€Eight, the swivel movement is supine, the right leg is bent, the right foot is placed on the left thigh, the two arms are placed on the side of the body, and the palm is downward.
Stretch your right knee as far as possible to the left and repeat 8 times.
Then, put your left foot on the right thigh, and swing your left knee to the right, repeating 8 times.
Repeat 2 times for each repetition.
The shoulders remain motionless when the legs are placed, and the positions of the two hands do not change.