10 Tips to reproduce the flat belly

However, to reduce the lower abdomen, may wish to know more "desirable" and "undesirable" in France:

1, Guzhuo belly do not forget to back

Recommended Action: lying on the floor, hands on the chin (or prepared to do push-ups on support position easier to see individual needs), shrink back under the upper body muscles to hold up to 30-35 degrees off. Static moment, add down.

This action will exercise good abdominal and back muscles, but will not make back strain or pain.

Undesirable action: do sit-ups like the volume of abdominal movement, the knee on one side also must pull themselves up. This distorted body up when a lot of pressure will cause the spine, can easily lead to back injuries.

2, table exercises with tips

Recommended Action: In a no handrails, solid chair, sit. Grasp the edge of a chair in front of the hips, supporting your body good. Then slowly pull the two knees to the chest, while breath, keeping his back hard up against the chair. Static moment, then slowly down.

This action will exercise the lower abdomen, and wearing white shirts and high heels this can be done, do not sit on the floor.

Unnecessary: bend to the bottom of the drawer to take candy, euphemistically called abdominal training.

3, how to do sit-ups

Recommended method: first, to test how much you can do a standard sit-ups, pay attention to your feet flat, knees bent, elbows forward, slowly (3 seconds up, rest 1 second, 3 seconds to lie down, slow enough for it). If you can do a standard push-ups 1-5, minus 1; can do 6-10 months, minus 2; 11-15 months, less 3:16 or more, minus 4.

Number is what you get each group to do sit-ups the number of (for example, you can do 10, each group should do 8). Recommended every 3 sets, resting 60 seconds between groups. And should regularly re-test, adjusted by the number of new exercise program.

To increase the difficulty of sit-ups, can be hung on the chair legs to do - sit, knees bent, calves parallel to the hanging on a chair. Perpendicular to the thigh, buttocks close to the chair. Then slowly get up, upper body off the ground in around 30 degrees still a moment, then slowly down.

Continue to increase the degree of difficulty is to move the legs straight line to do sit-ups.

To exercise more fully, if possible, you can prepare two or more abdominal exercise program, every six weeks for a change.

Undesirable: not attach importance to the correct postures, casually doing 50 or more. Practice the wrong motion, even if the 200 is useless.

4, reduced waist circumference by little trick:

Recommended action: sit on the floor, knees bent, feet flat on the ground on his right knee on the left ankle. Shuangshoubaotou, elbow toward both sides, slowly rising through the right shoulder to left knee, brought on the back and slightly distorted, and then put it aside for a moment, then slowly down. Turn around to repeat this action.

Not a good move: standing around when wriggled. Belly will not get exercise, but to relax the muscles as a warm-up trunk.

5, by reducing abdominal little trick:

Recommended Action: Sit on the floor, hands palm down on the leg side. Legs up, knees bent at a 90 degree angle, thighs perpendicular to the ground, legs parallel to the ground. Now slowly contract your abdominal muscles, hip off the ground 2-4 inches. Upper body and arms stay relaxed. This static moment, then slowly down. This action to eliminate the document in the lower abdomen.

Not a good move: the legs up straight on, this action in the legs and lower back exercise more and abdomen, and back under the pressure of the relatively large, easily wounded.

6, sleeping position have learned

Desirable: supine. Put a pillow under his knees, sleep will not be too uncomfortable. Often sit with back pain when sleeping can reduce the risk of exercise, so you can better exercise abdominal friends.

Desirable: like a baby lying in bed sleeping. This will bow back up, so if a long sleep, when the back pain exercise lower abdomen became inevitable.

7, food exquisite

Suggestions: beans and berries are good choices. Fiber foods allows you to quickly have the feeling of satiety, it can be used to lose weight, you can also prevent constipation. Recommended daily intake of about 25-35 of such food. If you are not used to eating these foods, you can gradually increase the intake.

Also, more calcium intake can make bones strong and prevent osteoporosis. Osteoporosis causes vertebral fracture, spine and abdomen were forced to shorten, so put belly came out of. For more than 50-year-old woman, recommended daily intake of 1,500 milligrams of calcium. Less than 50-year-old woman, it is recommended intake of 1000 mg/day.

Desirable: Any food not control food intake, especially alcohol, so you will be eating too much fat, sugar and protein.

In addition, eating Cellulite pills is not advisable. Buy these pills as a pair of good shoes.

8, the daily sports

Desirable sports: taekwondo, racquet ball, swimming, tennis are all good choices. Any aerobic exercise will help to reduce abdominal fat, waist power of the movement but require the election, they can burn an hour at least 475 cards do.

Not recommended for sports: riding a bicycle. Abdomen can not get basic training, although you can burn additional body fat (to 12 miles/544 when the speed of cycling can burn cards/hour). If you really like the bike, do not need to deliberately avoid, as long as I remember in the abdomen when riding on it.

9, gym equipment

Recommended: gradient fitness chair for sit-ups more difficult. Transferred to 30 degrees below the slope, lie down, knees bent, when the legs do not rely on outside. Up to about 30 degrees away from the chair, resting a moment, then slowly down.

10, daily habits

Suggestions: standing, sitting to upright. Make lazy hump more prominent belly, let alone make the upright and elegant posture itself on a short curl exercises, the course of time can become a habit.

Undesirable: smoking.