Add a circle of friends around teachers on wechat at random ~ in addition to the thighs, the abdomen is also a place where fat is easy to accumulate.
Kids who don’t like exercise tend to get fat as soon as they get fat.
Over time, the “swimming circle” on their stomachs will become more and more obvious.
However, if you think that just exercising can reduce abdominal fat, you are out! The first step to reduce abdominal fat is to correct posture: it should be noted that posture has a great impact on the body.
If the chest is hunched and the pelvis is tilted forward, the abdomen is easy to accumulate fat.
Therefore, the first step is to be aware of your posture problems, and be aware of them 24 hours a day and consciously correct them.
The second step to reduce abdominal fat is to adjust the diet structure: research shows that carbohydrate is the culprit leading to obesity.
Pay attention to adjusting the diet structure, reduce the intake of carbohydrate, and eat more foods containing high fiber, protein and healthy fat.
The third step to reduce abdominal fat is the core of exercise: today, I recommend 12 movements for you, which are specifically for the core exercise of the abdomen.
12 actions strengthen the core ↓↓↓ action 1: lie on your back, bend your legs, keep the soles of your feet opposite, separate your knees and bring your hands to the back of your head to exhale and roll your stomach, touch your elbows and inhale and land on the ground, repeat action 2: lie on your back, put your hands on the back of your head to lift your legs off the ground, bend your right knees, and alternately straighten and bend your left and right legs.
Repeat action 3: lie on your back, put your hands on the back of your head to lift your legs off the ground, Lift the right leg up, lift the legs up and down alternately left and right, repeat 10 times action 4: sit up, lift the legs off the ground, close the insteps and lean back, extend the chest and pat the hands up and down on both sides of the thighs for 20 times action 5: sit up, lift the legs off the ground, bend the knees, exhale on both sides of the legs, back down, legs straight forward and down, repeat 10 times action 6: come to the elbow support, Inhale, lift up the hips, exhale the hips, and return to the elbow support.
Repeat action 7 for 10 times: come to the four legged bench, align the palms with the shoulders and step on the ground, turn the knees off the ground and the hips left and right alternately.
Repeat action 8 for 10 times: come to the four legged bench, align the palms with the shoulders and step on the ground with the feet, lift the knees off the ground and the hips down to the right, touch the ground on the right, and then switch sides.
Repeat action 9 for 10 times: come to the elbow support, Then turn your body to the outside of your right foot and land on the ground, with your legs close together and overlapping for 5 breaths.
Change sides action 10: lie on your stomach, bend your knees, touch the soles of your feet, place your hands under the tip of your nose, inhale and lift your chest, exhale and lower and repeat for 10 times action 11: lie on your stomach, bend your knees, touch the soles of your feet, place your hands under the tip of your nose, inhale and lift your knees, exhale and lower and repeat for 10 times action 12: lie on your stomach, bend your knees, Touch the palms of your feet and put your hands under the tip of your nose.
Inhale and lift your knees and chest.
Exhale and repeat for 10 times.
The sooner you eliminate the abdominal fat, the better.
Otherwise, it will be stubbornly stuck on your “abdominal muscles”, which is more difficult to eliminate.
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