At the beginning of the new year, Jin Chen broke out a group of fitness photos on the social platform, which simply subverted the three views of netizens! Let's go to the picture first!
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White and thin, with a feeling of weakness without wind. I didn't expect that under this sweet and lovely appearance, it was a super "Golden Steel Barbie"!
However, Jin Chen only said lightly: "The new year feels a little stronger, and when I practice again, I want to play a game."
The appearance or absence of abs is not primarily determined by abdominal exercises. No matter how many sit-ups and curls you do, when your body fat content is not low enough, the abs will never come out!
The average body fat is 18%-24% for boys and 25%-31% for girls. Look at where you are on average, more than 32% of girls and more than 25% of boys are obese. The following is a reference chart of body fat for men and women, you can see which range you are in:
It is worth mentioning that body fat is not as low as possible. If the girl's body fat is too low, it will cause estrogen deficiency, which will affect menstruation and even osteoporosis. So if your body fat is already in the normal range, stop pursuing low body fat!
So what exercise can you lose fat while losing weight? Of course, there are, such as aerobic exercise combined with core training, which can train the abs while losing fat.
Today to share with you a set of Victoria's Secret slimming training, close to the End of the Year, for their own small belly, remember to control the mouth but also to open the legs!
Recommended Practice Cycle: Practice more than 3 times a week
Practice duration: 9 minutes, 3 minutes/each
Difficulty level: ★★ ☆☆☆
| Asana Benefits:
Strengthens the core and eliminates excess flesh in the abdomen.
| Practice Notes:
- Do not eat for an hour before or after the exercise, or eat in small amounts.
- People with high blood pressure, heart disease, asthma or the second half of the operation should not perform difficult movements, and pregnant women and menstrual ladies should practice targeted courses.
- If you feel physical weakness or spasms during the exercise, you should stop practicing immediately.
- If there are no special requirements during the practice, please use your nose to breathe.
- People who have suffered a neck, shoulder, back and lower back injury must first obtain the advice of a doctor or instructor before deciding whether to start practicing yoga postures.
▼ Action parsing
01
Face down, grasp the sides of the wave-speed ball with both hands, and plank to prepare. Keep your head, shoulders, hips and heels in a diagonal line. Open your feet with each exhale, inhale together, and reverse 20 times *2 sets. Combined with the wave velocity ball on the basis of the bending open and close jumping action, the instability plane is increased, and the stimulation of the abdomen will be more obvious.
02
Then bend your knees forward, bring your knees below your chest, and lift them as high as possible, alternating 20 times left and right*2 sets. Spherically facing downwards, this action is mainly to strengthen the explosive force of the abdominal muscles and leg muscles.
03
Hands propped on the sphere, plates supported to prepare. With each exhale, bend your knees forward and straddle the outside of the soles of your feet, inhale and repeat 20 times left and right.
04
Prop the wave speed ball with the right forearm, support the hip with the left hand, lift the hip off the ground, and activate the force of the side waist to push the hip upwards, so that the body appears in an oblique straight line. Leave on for 30 seconds.
05
The body does not move, exhale, and lift the left foot sideways so that the distance between the feet is greater than the width of the shoulders. Exhale back, repeat the action 20 times, and then switch sides to practice.
06
When you're done, head to the Big Worship to rest.
Pay attention, lose five pounds this month!
Thumbs up, ten pounds more weight!
rush!!!
What are the posture problems you would most like to improve? Leave a message below the article, the next issue is arranged for you!