Do you want to keep a beautiful figure? Experts point out that pure diet can't reach the ideal figure. Aerobics experts design a set of abdominal Calisthenics for middle-aged people. It only takes 20 minutes every day to practice for a period of time, and the waist and abdomen will become thinner and healthier.
1、 Rowing
1. Preparation position: sitting position, legs bent apart, arms flat, palm down.
2. Action: hands with the upper body forward flexion and extension, head extension between the knees, restore. Do it once every 6 seconds and repeat for 24 times. Keep your stomach in when your back is straight. Exhale as you bend forward and inhale as you straighten.
2、 Lateral flexion
1. Preparation position: sit cross legged, 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 side, lift the right arm up, then swing to the left side, repeatedly bend and swing to the left side for 4 times to restore. Change the right side four times. Repeat twice. When bending sideways, the hips should not move, and the movements should be slow and rhythmic.
3、 Arch back movement
1. Preparation posture: kneeling, head up, back straight.
2. Action: back arch, head down, contraction of abdominal muscles, hold the position for 5 seconds, restore. Repeat 8 times. Exhale through the mouth when contracting abdominal muscles and inhale through nose when reducing.