When it comes to the goddess of the fitness industry, the first person who comes to mind is the well-deserved "abs goddess" Park Jiaxi.
"Abs goddess" is not empty mouth, Park Jiaxi girl group After School members, with perfect abdominal lines and exquisite facial features, was given the title of "abs goddess" by netizens. Park Jiaxi often posts fitness photos and life photos on social networking sites, and she is beautiful in both the gym and in her daily life.
To what extent does Park Jia-hee love fitness? She was working out during her pregnancy, and her figure did not deviate, and even within a month and a half after giving birth, her body recovered as well as when she was not pregnant, and she uploaded a photo on social platforms with the text "Still alive, my abs are not dead." This sentence is simply A burst, Xiaobian directly turned to powder!
As a successful fitness blogger, Park Jiaxi has accumulated a large number of fans on social platforms, and the fitness actions she shared have also been well received by a large number of fans. Today Xiaobian also summarized some of the same fitness actions of the "abs goddess" to all the friends, and everyone should follow up and practice it
Russian rotation
1. Sit on the ground, bend your knees, lift your legs, leave the ground with the soles of your feet, keep your lower back straight, and your upper back slightly arched;
2. Fold your hands and rotate your arms from side to side with the rotation of your shoulders;
3. When turning, the hands should touch the ground on both sides of the body, and the eyes should rotate in the direction of the hand rotation;
4. Exhale when turning the body, and inhale when the body returns:
5. The tightness of the abdomen can be felt during the action, and the contralateral abdomen has a feeling of contraction and squeezing, which indicates the standard of action.
Support turn kicks
1. The knees are bent, the hands are propped up on the ground, except for the palms and soles of the feet, the rest of the body is all off the ground;
2. Twist the left leg to the right side first, kick out as far as possible to the upper side of the body, and the abdominal muscles can feel a strong contraction when kicking;
3. Then twist the right leg to the left and repeat the above movements;
4. Be sure to completely twist the body with the movement of the legs, otherwise it may cause some damage to the waist;
5. Pause for three seconds after the leg kick straight, and then return to position;
6. Exhale when kicking and inhale when returning;
7. When turning the body, you can feel the contraction of the abdominal muscles, and the larger the amplitude of the action, the more obvious the feeling is, which indicates the standard of action.
Plate support alternately raises hands
1. The elbow is bent against the ground, the forefoot is supported on the ground, and the side looks at the body in a straight line;
2. Elbow towards the tiptoe direction of the force, the tip of the toe to keep gripping, force forward hook, and the ground friction to do confrontation, the forearm always keep pressed tightly on the ground;
3. When raising the hand, you can obviously feel the contralateral abdominal contraction, and the body should try to maintain balance, do not shake left and right;
4. Hold your breath when you raise your hand and breathe when you return to your position;
5. When raising your hand, feeling a strong tightness in the flank of the abdomen indicates that the action is in place.
Retreat alternately squats
1. Straighten your chest and look up, keep your abdomen tight, look forward with both eyes, and cross your hands at the waist;
2. Alternately retreat a large step with both legs, and then slowly squat, knees and ankles always remain perpendicular to the ground, and the center of gravity is placed between the two legs;
3. The hip sinks, the knee bends and crouches down to the retreating leg knee joint close to the ground, and then returns to the position;
4. Inhale when squatting, exhale when returning;
5. When moving, you can feel that there is a clear sense of tension in the quadriceps muscle, which means that the action is in place.
Hip bridge
1. Lie flat on the ground, legs open slightly wider than the shoulders and bend the knees, heels on the ground, toes uplifted;
2. Lift the hips upwards until they are in a straight line with the thighs, and the upper back is always close to the ground;
3. When falling, the lower back is on the ground, but the hips do not need to land on the ground, and are controlled in a position that is one punch away from the ground;
4. Exhale when the hips are lifted, and inhale when returning;
5. After reaching the top, feeling a strong contraction in the buttocks indicates that the action is in place.
The seat is rotated over the shoulders
1. Sit in a chair and relax with your shoulders down;
2. The arm is bent to form a 75-degree angle between the big arm and the small arm, the thumb points to the outside of the body and other fingers hold the fist, the fist is up, and then the arm is opened to the sides of the body;
3. When the arm is opened, the chest is forward, the shoulder blades are squeezed to the middle, the arm is tightened, the hand muscles are kept tense, and the shoulders are extended backwards;
4. Hold on top of the action for 3 seconds and fully feel the back squeeze;
5. Exhale when the arm is open and inhale when returning;
6. Feeling a pronounced squeezing and contraction sensation under the armpits and back indicates that the action is in place.