How to get a waistline fast? Are you still envious of other people's attractive waistline, while lamenting your own waistline is getting thicker and thicker? Do not ah! Follow these actions to do a few, at home can also be flattened small belly, regain your small waist!
Easy to create a goddess abdominal muscle line training action to share
Want to maintain the waistline, you must exercise diligently. Today to share a set of 6 abdominal movements, so you do not need to go to the gym and the use of fragmented time can also exercise the abs exercise from time to time, for you to keep the sexy and attractive waistline!
training essentials
A total of 6 movements, each action for 30 seconds of training, no rest between movements, between groups can rest no more than 2 minutes, cycle repeat 2 to 4 groups, a week to adhere to 3 to 4 times. If the body fat rate is high, it is recommended that with about 30 minutes of cardio to improve fat burning rate.
[the 01st movement] look at the picture above --- steps.
(1) feet open about twice shoulder width, straighten the waist and back, tighten the core, arms naturally hanging in front of the body;
(2) keep your back straight, hips back, bend your knees and squat, until your thighs are parallel to the ground, knees and toes in the same direction;
(3) keep your feet still, lift your right arm to the left side, swing your body to the left, put your left arm on your left leg for support, and stop for a moment after your right arm reaches the apex and then recover;
(4) keep your feet still, lift your left arm to the right side, swing your body to the right side, place your right arm on your right leg for support, and stop your left arm to the apex and then retrieve it;
(5) repeat the action at an even pace.
[the 02nd action] see the above chart --- steps.
(1) lying on your back, hands on the side of the ears, lower back to the ground, tighten the core, slightly lift the upper back, legs up off the ground;
(2) keep the body stable, the lower back does not leave the ground, abdominal force right leg forward knee, left leg straight at the same time, turn both shoulders to the side of the active leg to turn the body, the left elbow to touch the raised right knee;
(3) at the apex of a short pause, contract the abdominal muscles and then back to the other side to do the action.
[the 03rd movement] look at the picture above --- steps.
(1) lie on your back, upper body on the ground, arms at the side of the ears, legs slightly bent knees together and raised off the ground, thighs and the ground at right angles;
(2) keep the body stable, the lower back remains close to the ground, abdominal force upward rolled up the upper back;
(3) at the apex of a short pause, contract the abdominal muscles, and then uniformly restore the opposite direction.
[the 04th movement] look at the picture above --- steps.
(1) bend over, arms placed under the shoulders straight out on the ground, elbows slightly bent, legs back together and straight;
(2) keep the body stable, lower abdominal force to drive the legs in turn, alternating upward knee to do mountaineer action;
(3) uniform speed for the action, to maintain the movement of coherence and inertia.
[the 05th movement] look at the above chart --- steps.
(1) bend over, arms under the shoulders bent elbows on the ground, legs back together and straight;
(2) keep the back straight, tighten the core, tense the waist and abdomen, legs taut;
(3) body in a straight line, maintain natural breathing, maintain a minute.
[the 06th movement] look at the picture above --- steps.
(1) bend over, the whole body to the ground, arms bent elbows hands on the side of the ears, legs together and straight;
(2) keep the lower back close to the ground, abdominal force to lift the legs, while lifting the upper back;
(3) at the apex of a short pause, contract the abdominal muscles, and then restore at an even pace, restore the feet as far as possible without hitting the ground.
That said, do not think that as long as the exercise can easily and freely lose weight and shape oh, if you just strengthen the exercise but regardless of the mouth, you are likely to become a "Big strong man"! Therefore, we must do a good job of diet management, control calorie intake, with exercise, in order to double your fat burning and slimming effect. If you want to harvest a good body, we must "Keep your mouth shut, open your legs" ~ attention + collection tutorial home official website, there will be more and more exciting tutorials waiting for you yo ~