I was a little surprised to see a recent photo of Olivia Munn, 40, her figure was not out of shape at all, and the clear muscle lines on her abdomen made me look at it a few more times.
The 40-year-old "frozen age" state is really envious, as a model, her body management is indispensable, especially the training of the abdomen, she has not fallen for a day, which is why she still has a vest line at the age of 40.
If you want to have a beautiful vest line, fat loss is not the ultimate goal, slimming down does not mean that you can have a vest line, we have to increase the thickness of the abdominal muscles and improve the relaxation problem on both sides of the abdominal muscles, therefore, abdominal training is indispensable!
So let's learn a few sets of core abdominal training moves together.
First set of movements: straight arm support contralateral extension
Function: The supporting action can train the balance of our body very well, and the action of lifting the foot and raising the hand can stretch the arm and leg muscles to form a good muscle line. At the same time, you can also train the abdominal muscles, and you can also achieve the purpose of training into a vest line.
Action analysis:
1. The body lies prone on the mat or the ground, two palms are close to the cushion surface, two arms are extended to support the body, and the feet are opened a certain distance from the tiptoe of the mat surface to maintain the balance of the body.
2, the back should pay attention to straightening, so that the spine is stretched, so that their body as far as possible to form a straight line, the eyes can look in front or on the ground.
3. Straighten your right arm forward, keep your left hand balanced against the pad, and lift your left foot and straighten it. Stay at the apex for about 2 to 3 seconds to allow the hip and abdominal muscles to be squeezed and contracted.
4. Then switch to the other side for practice. Do it about 15 to 30 times a day.
Note: Be sure to train within your own ability, pay attention to maintain the balance of the body's center of gravity, otherwise it is easy to cause damage to the arm muscles, while maintaining even breathing.
The second set of actions: side support turn
Role: This action mainly trains the core balance of the body, while stretching the muscles of both hands and legs, the movement of the body can cause squeezing and contraction of the abdominal muscles, so as to reduce the excess fat in the abdomen to accelerate the formation of the vest line.
1. The body lies on the side of the mat, the lower arm is bent and the elbow supports our body, the legs are kept straight and together, the lower foot is on the ground, and the upper foot is pressed above the lower foot. Let your body form a straight line.
2. Straighten the upper arm in the direction of the ceiling, then turn the shoulder, turn the upper hand downward, bypass the body, pass through the chest, and do not touch the ground.
3. Stay at the apex for a little 2 to 3 seconds, and then revert to the preparation action.
4. Train for 5 to 10 minutes a day.
Note: When supporting the body, pay attention to maintaining balance, be sure to remember to contract the abdominal muscles, and you can contact the auxiliary tools to exercise at the beginning of training. This movement is not suitable for training for people with arm injuries.
The third set of actions: support opening and closing jumps
Function: Mobilize the vitality of the body, increase the bouncing force of the feet and the muscle strength of the arms, the action of opening and closing the jump can drive the burning of the abdominal muscles, contract the loose muscles on both sides of the abdomen, and make the abdomen tighter.
1. First of all, the body lies prone on the mat, the two hands open a certain width, the palms are close to the pad surface, the legs are kept straight and together, and the toes of the feet are close to the pad surface to straighten the spine.
2. Look at the ground, your feet begin to jump outward until you land on the ground and then jump back, and your arms are kept straight without bending.
3. 5 to 15 minutes a day.
Note: Be sure to train this action in the case of smooth and non-random shaking of the body, and people with arm and leg muscle damage should try not to choose this action for training.
Fourth set of movements: Plate support back leg lift
Role: This action mainly exercises our core abilities, as well as the muscles of the gluteus maximus, so that our hips form a beautiful muscle line, the hips can drive the stretching and extension of the legs and abdominal muscles, which is conducive to shaping the lines of the abdominal and leg muscles.
1. Lean over and keep it on the mat, bend both arms and elbows to support the body, and pay attention to straightening the back. Straighten your legs behind your back and touch your toes.
2. Use the strength of the hips to drive the left leg to the top and straighten it up, stay for 2 to 3 seconds when lifted to the highest place, and then slowly restore and change the other side to practice.
3. Make 20 to 40 pieces a day.
Note: When the legs move, our upper body should not move in the original position, to adjust the breathing, the speed of lifting the legs must be uniform, and the abdominal muscles are kept tight throughout the process.
Keep your abdominal muscles burning and don't stop training, and at 40 you'll be in the same shape as Olivia Munn.