Primary training plan "Small belly" voice: I hope this series can make "beer belly" gradually disappeared, do not let the female colleagues call you "little pig!" 1, from the bridge type Posture: supine, straight legs, with one side elbow support, maintain an angle of 90 degrees, so that the elbow support point and the body in the same plane. Action Tips: Use the elbows and the ipsilateral ankles as support points, lift the thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position. 2. From supine to alternate Starting position: supine, knees bent, feet flat, lower back close to the floor, hands on the ear side. Action Tips: Swivel at the same time as the abdomen is lifted up. The elbows are close to the knees on one side. Contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction action, alternating left and right. 3. Stomach from knees Starting position: knees, feet flat, back close to the floor, hands on the ears. Action essentials: abdomen, lift the upper back and hold for 5 seconds. Intermediate training plan You have tasted the benefits of regular abdominal exercises, you can buy some related fitness equipment, and will help you to a more perfect state. 1 fitness ball belly Starting position: Start with a push-up posture, legs close together, put the cheekbones on a fitness ball. Action Tips: Keep your head, back, buttocks, and feet in a straight line. Slowly lower your abdomen and bend your knees to keep your knees close to your chest for 5 seconds. Then stretch your feet back and try to straighten your back in the process. 2. Fitness ball weight supine Starting position: sitting on a fitness ball, keeping your feet flat, slowly sliding forward while walking backwards, until your hips have become vacant. Lower the upper back as far as possible to allow the abdominal muscles to stretch the most. Action essentials: abdomen, lift the upper back, shoulders as close to the thigh, contraction movement at the vertex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also carry a barbell to increase the strength of the action. 3. Static supine support Starting position: supported by elbows, buttocks and toes, palms down. Action Tips: Tighten the body, make the head, back, hips, feet in a straight line, keep the abdominal tension, keep 70 to 120 seconds, and then slowly relax.
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Advanced Training Program
Did friends start to envy your pretty abs? The following more difficult actions can help you more.
Supine side raise leg
Starting position: Lying on the fitness ball, knees, legs close together.
Action Tips: Slowly lift the knees, turn at the same time, squeeze the abdominal muscles, and do contraction. Then return to the starting position and turn left and right.
2. Reverse V
Starting position: start with a push-up posture, legs close together, calf bones placed on a fitness ball, keep your back and legs straight.
Action Tips: Constrict your abdominal muscles, move your feet as far as your chest, keep your back and legs straight, let your body fall into a V-letter, stop at the highest point for a few seconds, contract, and slowly return to your starting position.
3 load from supine
Starting position: sitting on a fitness ball, feet flat, slowly slide the fitness ball forward, while the body backwards until the hips are vacant. Hold a barbell with both hands as far as possible backwards, lower back as far as possible, so that the abdominal muscles get the maximum stretch.
Action essentials: abdomen and then lift the upper back, barbell film placed above the head, at the highest point of contraction, slowly returned to the starting position. You can also practice empty-handed and gradually increase.
4. Stretching
Starting position: legs close together, kneeling in front of the fitness ball, hands straight, fingertips.
Action Tips: Slowly push the ball to the farthest position and allow the body to stretch fully, but be careful to tighten the back, hips, and thighs so that the knees are in a straight line. Be careful not to bend your hips to avoid affecting the effect.
The first type: crescent variant - nourishing side waist
Step1: Open your feet, inhale your arms to the level, exhale, relax your shoulders, flip the palms down. Eyes look straight ahead.
Step2: Take a deep breath. When you exhale, relax the upper right waist level and fall to the right. Pay attention to the body not to lean forward, do not bow back, should feel the body close to a wall, shoulders open as far as possible, flat side bend. Feel left side to get stretched. To reach your comfortable position, do not force yourself to reach the level of the coach from the beginning. After 15 seconds, restore the initial position and repeat the action in the opposite direction.
Special tips: 4 groups/day. Don't give it when you are on the side. If possible, after a period of practice, you can try holding your ankle with your hand, and try to maintain your standing for 30 seconds.
The second type: Bird King - stretch the waist forward
Step1: legs close together, standing. Inhale, raise your arms, palm relative, left arm over the right arm, elbow overlap, as shown in the chest, hands clasped together. If your hands cannot fit together, you can hold the left hand wrist with your right hand.
Step2: Raise your left leg and wrap your right leg, placing your body's center of gravity between your legs. The right toe firmly grips the ground.
Step3: adjust breathing, deep inhale straight back slowly squat, keep a good balance, the upper body forward, so that the abdomen close to the thigh, feel the back of the stretch. After 15 seconds, restore the initial position and proceed in the opposite direction.
Special tips: 1 group/day. This group of actions not only can stretch the waist forward, but also can be squeezed into the viscera, help you to remove the body's turbidness and constipation, and exercise the strength of the lower extremities to cultivate your specialization.