Teach you to do the most effective abdominal abdomen exercise
The core tip: The abdominal muscles are composed of three layers, from the outside to the inside, the rectus abdominis, the oblique abdomen, and the transverse abdomen.
The rectus abdominis muscles are longitudinal and assist our upper body activities; the oblique muscles are oblique muscles and are important muscles to assist our body in bending.
The importance of sagging muscles appears over time.
Aunt, you will experience more and more as you get older. If you go on, your belly will gradually show up.
Moreover, the accumulation of aunts is manifested not only in the “subcutaneous aunt” that can be lifted up from the waist with fingers, but also in the “visceral aunt” around the viscera that we cannot see.
The accumulation of visceral aunts is also one of the causes of lower abdominal complications.
In particular, it should be noted that the accumulation of visceral stools causes diseases such as diabetes and hyperlipidemia.
The abdominal muscles are composed of three layers. From the outside to the inside, they are rectus abdominis, oblique abdomen, and transverse abdomen.
The rectus abdominis muscles move longitudinally to assist our upper body movements; the oblique muscles obliquely move muscles to assist our body in bending; the transverse abdominal muscles are transverse muscles located deep in the abdomen and function when the upper body is deeply bent.
If we do not exercise fast enough to use these muscles, we will give birth to small belly, and also build up aunt around the internal organs, and it is easy to cause constipation.
If the internal organs are not transformed by exercise stimuli, they are also prone to chills.
In other words, the point of firming the lower abdomen is to exercise the transverse abdominal muscles.
This is especially important for most women who are not good at training transverse abs.
Let’s try one breathing method first: abdominal breathing.
Put your hands on the lower abdomen, bulge the lower abdomen when you inhale, and shrink the lower abdomen when you exhale, so that the lower abdomen shrinks when you exhale, and the feeling of contraction comes from the transverse abdominal muscles.
Perform abdominal breathing with a slight lower abdomen contraction.
In daily life, we often remind ourselves to contract the lower abdomen.
For example, when wearing clothes, walking, working, cooking, doing other household chores, and so on.
Many women have the experience that their waist circumference will shrink when wearing high heels.
This is the result of wearing high heels to contract the transverse abdominal muscles.
If you want to keep your waist line beautiful and charming all the time, it is most effective to stick to abdominal exercises.
Lie on your back with your knees bent at a 90-degree angle. Place your hands on the lower abdomen, tighten your abdominal muscles, and slowly lift your upper body upwards. At the same time, gently exhale and do abdominal breathing. While feeling the contraction of the lower abdomen, lift it gently.Get up.
Then slowly fall back home, at this time the action must be slow.
For this abdominal muscle exercise, it is sufficient to do 5 consecutive exercises at a time. Do not force yourself.
As long as you keep doing it every day, you will notice a noticeable decrease in your waistline.
Skirts that could not be worn before can also be put on again, and it will be very easy to bend forward.