How to do type 7 abdominal aerobics? Abdominal exercise, body shaping and fitness! For various reasons, people don't have time to participate in fitness exercise, resulting in the body slowly out of shape. It is recommended that you practice a set of abdominal aerobics that can shape the devil's body. You can shape your body and keep fit. Don't try it soon.
1、 Arch back movement
1. Preparatory posture: kneel, raise your head and keep your back straight.
2. Action: arch your back, lower your head, contract your abdominal muscles, hold the position for 5 seconds and restore. Repeat 8 times. Exhale through the mouth when contracting the abdominal muscles and inhale through the nose when restoring.
2、 Leg movement
Lie on your back, extend your left arm flat, straighten your left leg, bend your knees and support your right leg, and put your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg back, so that they touch each other as much as possible. Repeat 12 times, and then change the right arm and right leg for 12 times. The key point is to close the abdomen and keep the back straight.
3、 Torsional motion
Sitting posture, two arms droop naturally, bend the left leg to the right, bend the right leg to lift, and put the foot outside the left thigh. Twist the upper body to the right, put your left hand and your right foot to keep up, put your right hand on the floor behind you, and look at your right shoulder. Hold for 20 seconds. Change direction and do the same. Repeat twice each. When turning, close your abdomen and breathe deeply.
4、 Lumbar movement
1. Preparatory posture: lie on your back, with your back on the ground, your legs bent and knees separated, and your arms flat on your side.
2. Action: adduct the abdominal muscles and slowly straighten the waist until only the shoulder touches the ground. Keep your back straight for 4 seconds. Then slowly lower the waist to restore. Repeat 12 times.
5、 Lateral flexion movement
1. Preparatory posture: cross legged sitting, hands on the side of the body on the ground.
2. Action: slide the left hand to the left side, bend the upper body to the left, lift the right arm, then swing to the left, bend and swing to the left repeatedly for 4 times to restore. Change the right side for 4 times. Repeat twice. When bending sideways, keep your hips still and move slowly and rhythmically.
6、 Rowing
1. Preparatory position: sitting position, knees bent apart, arms flat in front, palms down.
2. Action: bend your hands forward with your upper body, extend your head between your knees and restore. Do it once every 6 seconds and repeat it 24 times. Tuck in when your back is straight. Exhale when you bend your upper body forward and inhale when you straighten.
7、 Abdominal movement
Lie on your back with your legs separated, your waist not close to the ground, and your arms flat on your side. Tighten the abdominal muscles, keep the spine close to the ground, hold the posture for 6 seconds, and then relax and restore. Repeat 12 times. Exhale when you close your abdomen and inhale when you relax.
How to do type 7 abdominal aerobics? Abdominal exercise, body shaping and fitness! 4hw.com.cn female Xiaobian recommends these seven types of thin belly aerobics to everyone. Practice more and have a good figure!