Beer belly, also known as "Luohan belly". With age, men's deep sleep stages decrease, due to poor sleep quality, hormone secretion will decrease, hormone deficiency makes the body fat increase and accumulate in the abdomen, and the older the age, the more obvious the impact. In addition, many middle-aged people sit at work for a long time and lack exercise, which is easy to cause abdominal fat accumulation. When the work pressure is large, many people will overeat, resulting in indigestion, which is also easy to cause overweight.
Beer belly
Bucket waist
For novice training, Xiaobian will share five relatively simple and easy-to-understand training actions today, so that you can no longer be distressed when training.
<h1 class="pgc-h-arrow-right" data-track="7" > action one: sitting posture rotation</h1>
⭐ First of all, for novices, you can first put your feet on the ground, do the upper body rotation action first, and when the training reaches a certain stage, you can lift your legs up and increase the difficulty
Action essentials: bend your legs, put your feet on the ground, bend your upper body forward, use your abdominal muscles as the point of force, and turn to the left and right.
Number of training sessions and number of groups: 10-15 at a time, 3-4 groups.
Lift your legs (training to a certain stage increases the difficulty)
<h1 class="pgc-h-arrow-right" data-track="7" > action two: sitting leg flexion and extension</h1>
Action essentials: sit on the cushion, put your hands on the sides of our body, lift your legs, and when you move backwards, your thighs move your calves closer to our bodies, at this time, your back should be bent, and you can feel the force with your abdomen. When forward, the legs are straight, the heels are not touching the ground, and the upper body is leaned back.
<h1 class="pgc-h-arrow-right" data-track="7" > action three: up and down legs</h1>
Action essentials: sit on a cushion, put your hands on either side of our body, lean back on your upper body, exert force on your abdomen, at this time, your legs swing up and down, and your heels do not touch the ground when you go down.
<h1 class="pgc-h-arrow-right" data-track="7" > Action Four: Sit and touch the heel</h1>
Action essentials: Sit on a cushion, your feet are naturally bent at shoulder level, your upper body is bent, at this time, the left hand touches the left heel, and the right hand touches the right heel.
<h1 class="pgc-h-arrow-right" data-track="7" > Action Five: Sit and hold your knees</h1>
Action Essentials: Sit on a cushion with your feet up, straighten your legs when you move forward, open your hands to the sides of your body, and bend your legs and hold your hands on your knees when you are backward.
⭐ If you want to cut off the beer belly and bucket waist, in addition to abdominal training, you also need to cooperate with aerobic training activities, coupled with a reasonable diet, so that if you insist on it for a month, you will harvest a different you ~ refueling.
I am Lao Wang, like my article welcome to forward and follow
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