Poke the blue words on it and pay attention to us! A lot of Jiaren leave a message and ask that they have practiced yoga for a period of time, and they also have special training for abdomen, but the effect of thin abdomen is not obvious! Especially the lower abdomen, the meat is very loose! In fact, if you want to slim your abdomen, you must first learn to activate the transverse abdominis
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The transverse abdominis is located in the deep part of the abdomen and is the source and stabilizing muscle of the abdominal muscles
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If the transverse abdominis is weak, even if you have been strengthening the rectus abdominis and the internal and external oblique abdominis, the effect is very little! Today, Xiaobian shares a complete set of core abdominal training sequence, which must be collected! 1
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Slant plate from dog down to slant plate, pay attention to the core, arm muscle start and stay for 5 breaths 2
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Side plate from slant plate to side plate, right hand support the ground, the body side to right core tightening, right hip up, left hand straight up, stay for 5 breaths 3
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Counter table from slant plate to counter table, hip sitting, legs straight forward, hands on the back of the body, exhale to tighten the core The hip is lifted upward, the chest is opened, the pubis is lifted upward, the inner thigh is tightened, and stay for 5 breaths
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4
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The side plate type withdraws from the counter table, enters the side plate type left hand support, and the body side core is tightened
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The left hip is lifted upward, and the right hand is stretched upward, and stay for 5 breaths
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5-7
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Four column, upper dog, lower dog type withdraws from the side plate type, enters the four column support, enters the upper dog type, and returns to the lower dog type Adjust 5 breaths 8, wild type from dog down to wild type, first enter the single leg dog down type, turn the body to the right side, pay attention to the core tightening, lift the hip to stay for 5 breaths, change the other side 9, dog down type from wild type back to dog down type, adjust 5 breaths, strengthen the transverse abdominal muscles, not only can you lose weight, but also can strengthen abdominal pressure, improve back pain! Let’s go when we’ve finished watching 👍。
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