protruding belly bulge you have it? Abdominal fat increases the formation of belly bulge in addition to affect the appearance, but also increase the stroke, and diabetes risk. In the new year to act quickly, lose belly fat now! Xiaobian today to teach you exercise to lose weight 5 sets of abdomen, just spend 10 minutes a day, 5 days to help you create a flat belly.
first day
1, supine, legs slightly apart, bend knees, hands on the thigh. Inhale, exhale lift head and shoulders, knees with both hands to touch, to stay at the highest point of 2-3 seconds. At this point, slightly upturned toe, concentrate on the abdomen, was lower body should be relaxed. Then slowly lower the body. Were repeated 5 times.
2, supine, legs slightly apart, bend knees, hands and fingers extended upward close together, toes slightly upturned. Inhale and exhale to the left hand and pushing the body will be head and shoulders off the ground,vibram 5 fingers, stay down slowly after 2-3 seconds, repeated 15 times each side, in one breath to complete.
3, lie on your back, hands straight at your sides, legs together, bent knees, toes pointed, legs elevated, legs parallel to the ground. Use abdominal strength to lift the buttocks off the ground, pull the legs to your chest. Repeat 15 times.
4, left lateral, left hand straight toward the head, right elbow on the front, legs straight. Slowly lift right leg to the limit, and then slowly down. Repeat 15 times. Then change sides repeat.
5, lie on your back, hands and elbow on the back of the head, left leg straight, right leg bent. Abdominal strength while using the right leg, head and shoulders lifted up, making the right leg showed a 80 degree angle with the ground. Repeat 15 times switching legs.
next day
use a chair to assist, sports will be more fun and more effective abdomen.
1, lie on your back, legs half on the chair, thighs perpendicular to the ground. Both hands straight up. Inhale and exhale his hands upward, driving head and shoulders off the ground.
2, supine, left half on the chair, right leg bent, calf on the left thigh. Left elbow behind your head, right hand on the stomach. Inhale and exhale lift the body to the left. Repeat about 15 times each.
3, lie on your back, legs straight relying on a chair above the syncline, with the ground about a 45 degree angle, arms straight by your sides. Inhale and exhale to leave the chair legs lifted up, perpendicular to the ground.
4, lie on your back, legs close together straight up, her hands stretched upward. Inhale and exhale while hands and feet extended upward, driving the hips, head and shoulders off the ground, keep 4-5 seconds, then slowly lower the body. Repeat 15 times.
Day
1, supine, forced a towel around the back of the head, hands, grasp the towel at both ends of elbow, knees lifted up his legs close together. Inhale and exhale upward legs, buttocks, head and shoulders off the ground. Retained at the top 1-2 seconds, then slowly down. Repeat 12 times.
2, left lateral, legs, feet close together and bend your knees, right hand hold the neck, left hand on the right side of the waist. Inhale and exhale lift the upper body, exercise side of the waist. Repeat about 15 times on each side.
3, lie on your back, hands straight at your sides, legs straight, and then alternating up and down movements, but do not touch the ground. Repeat 12 times and then slowly down.
4, supine, legs straight and close together, toes pointed, arms extended overhead, overlap. Inhale and exhale while lifting the legs and arms, the buttocks,mac makeup, head and shoulders off the ground. Repeat 15 times.
Day
1, prone position, hands elbow propped up the upper body, arms perpendicular to the ground, fingers forward,mac brushes, legs shoulder width apart, toes touching the ground. Inhale and exhale lift torso, keeping down slowly after a few seconds to restore the original position. Repeat 15 times.
2, sitting in a chair, his hands grasp the sides of the chair, legs close together and toes pointed, knees bent, lift the legs. Inhale and exhale to move straight legs, straight upper body slightly backwards. Maintain the position 1-2 seconds and then back down the legs knees. Repeat 10-12 times.
3, sitting in a chair, upright, feet shoulder width apart, hands stretched forward to grasp a small ball. Inhale and exhale turn to the right arm and upper body, stay positive after a few seconds back, and then turn left again. Repeat about 15 times each.
4, stomach, arms and legs shoulder width apart, elbow, lift the torso using abdominal strength, forearm and toe for support. Inhale and exhale, lift the hips up to form a large V shaped. And then slowly down, repeat 10 times.
fifth day
1, lie on your back, bend knees up legs close together, making the leg parallel to the ground,mac makeup wholesale, toes pointed, arms stretched above the body on both sides of the syncline. Inhale and exhale head and shoulders off the ground, at the top down for 5 seconds, repeat 5 times.
2, sitting, hands elbow propped up the upper body, legs together, toes pointed, knees bent, legs off the ground. Inhale and exhale the leg and upper body close to each other. Repeat 15 times.
3, sitting, holding his hands in front of a small ball on the abdomen, legs close together, bend knees, toes up. Inhale and exhale to the left and right sides of the upper body turn. Repeat 20 times.
4, knees posture, arms and upper body propped up straight, feet, toes pointed. Kanxiang front of the head. Inhale and exhale at the same time after the straight left hand and right leg forward. Stay down after a few seconds, raise the right hand and left leg. Alternately repeated 10 times.
(internship Editor: Yan Lili)
first day
1, supine, legs slightly apart, bend knees, hands on the thigh. Inhale, exhale lift head and shoulders, knees with both hands to touch, to stay at the highest point of 2-3 seconds. At this point, slightly upturned toe, concentrate on the abdomen, was lower body should be relaxed. Then slowly lower the body. Were repeated 5 times.
2, supine, legs slightly apart, bend knees, hands and fingers extended upward close together, toes slightly upturned. Inhale and exhale to the left hand and pushing the body will be head and shoulders off the ground,vibram 5 fingers, stay down slowly after 2-3 seconds, repeated 15 times each side, in one breath to complete.
3, lie on your back, hands straight at your sides, legs together, bent knees, toes pointed, legs elevated, legs parallel to the ground. Use abdominal strength to lift the buttocks off the ground, pull the legs to your chest. Repeat 15 times.
4, left lateral, left hand straight toward the head, right elbow on the front, legs straight. Slowly lift right leg to the limit, and then slowly down. Repeat 15 times. Then change sides repeat.
5, lie on your back, hands and elbow on the back of the head, left leg straight, right leg bent. Abdominal strength while using the right leg, head and shoulders lifted up, making the right leg showed a 80 degree angle with the ground. Repeat 15 times switching legs.
next day
use a chair to assist, sports will be more fun and more effective abdomen.
1, lie on your back, legs half on the chair, thighs perpendicular to the ground. Both hands straight up. Inhale and exhale his hands upward, driving head and shoulders off the ground.
2, supine, left half on the chair, right leg bent, calf on the left thigh. Left elbow behind your head, right hand on the stomach. Inhale and exhale lift the body to the left. Repeat about 15 times each.
3, lie on your back, legs straight relying on a chair above the syncline, with the ground about a 45 degree angle, arms straight by your sides. Inhale and exhale to leave the chair legs lifted up, perpendicular to the ground.
4, lie on your back, legs close together straight up, her hands stretched upward. Inhale and exhale while hands and feet extended upward, driving the hips, head and shoulders off the ground, keep 4-5 seconds, then slowly lower the body. Repeat 15 times.
Day
1, supine, forced a towel around the back of the head, hands, grasp the towel at both ends of elbow, knees lifted up his legs close together. Inhale and exhale upward legs, buttocks, head and shoulders off the ground. Retained at the top 1-2 seconds, then slowly down. Repeat 12 times.
2, left lateral, legs, feet close together and bend your knees, right hand hold the neck, left hand on the right side of the waist. Inhale and exhale lift the upper body, exercise side of the waist. Repeat about 15 times on each side.
3, lie on your back, hands straight at your sides, legs straight, and then alternating up and down movements, but do not touch the ground. Repeat 12 times and then slowly down.
4, supine, legs straight and close together, toes pointed, arms extended overhead, overlap. Inhale and exhale while lifting the legs and arms, the buttocks,mac makeup, head and shoulders off the ground. Repeat 15 times.
Day
1, prone position, hands elbow propped up the upper body, arms perpendicular to the ground, fingers forward,mac brushes, legs shoulder width apart, toes touching the ground. Inhale and exhale lift torso, keeping down slowly after a few seconds to restore the original position. Repeat 15 times.
2, sitting in a chair, his hands grasp the sides of the chair, legs close together and toes pointed, knees bent, lift the legs. Inhale and exhale to move straight legs, straight upper body slightly backwards. Maintain the position 1-2 seconds and then back down the legs knees. Repeat 10-12 times.
3, sitting in a chair, upright, feet shoulder width apart, hands stretched forward to grasp a small ball. Inhale and exhale turn to the right arm and upper body, stay positive after a few seconds back, and then turn left again. Repeat about 15 times each.
4, stomach, arms and legs shoulder width apart, elbow, lift the torso using abdominal strength, forearm and toe for support. Inhale and exhale, lift the hips up to form a large V shaped. And then slowly down, repeat 10 times.
fifth day
1, lie on your back, bend knees up legs close together, making the leg parallel to the ground,mac makeup wholesale, toes pointed, arms stretched above the body on both sides of the syncline. Inhale and exhale head and shoulders off the ground, at the top down for 5 seconds, repeat 5 times.
2, sitting, hands elbow propped up the upper body, legs together, toes pointed, knees bent, legs off the ground. Inhale and exhale the leg and upper body close to each other. Repeat 15 times.
3, sitting, holding his hands in front of a small ball on the abdomen, legs close together, bend knees, toes up. Inhale and exhale to the left and right sides of the upper body turn. Repeat 20 times.
4, knees posture, arms and upper body propped up straight, feet, toes pointed. Kanxiang front of the head. Inhale and exhale at the same time after the straight left hand and right leg forward. Stay down after a few seconds, raise the right hand and left leg. Alternately repeated 10 times.
(internship Editor: Yan Lili)
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