Recently, everyone can't go out, so there are no activities, just staying at home eating and sleeping all day, don't you feel your stomach starting to accumulate thick fat?

So many people have started their belly training, which is the classic sit-ups. Xiao Mei started exercising this action early on, but many people haven't realized that this action may not be very effective and puts a lot of pressure on their spine. We need to choose more efficient and safe actions for training.

At the same time, we do abdominal exercises, hoping to lose belly fat is somewhat naive. Fitness cannot precisely target where you want to lose fat, and the intensity of sit-ups may not allow you to burn enough calories to reduce fat on your belly. To lose belly fat quickly, you need to do full-body fat loss, implement a healthy diet, and perform high-intensity cardio, so you have a chance to really reduce belly fat.

Our abdominal training is mainly to sculpt abdominal muscle lines. When you can reduce the fat on your belly, you can reveal the hidden abs underneath. This is a double-pronged approach: to lose weight, you also need to train your abs, and it needs to be safe and effective.

According to the function of the abdominal rectus and oblique muscles, we will choose actions that cause the pelvis to tilt back and the spine to rotate, to comprehensively stimulate your abs. This high-intensity full abs training includes 5 training actions, and each action completes the required number of repetitions for a set of training, and performs 4-6 sets of training, and persists for 4-6 weeks.

Training Action 1

① Grab the high bar and hang yourself, then bend your knees alternately to raise them as high as possible.

② Tighten the core, maintain the stability of the body, do not use the inertia of the body to sway back and forth, you need to control the raising and lowering of the legs.

③ Train 12 times per side

Training Action 2

① Hold the horizontal bar with your hands upward, hang yourself, then bend your knees simultaneously to raise them and rotate your lower limbs to the side of your body, then slowly lower your legs while exhaling. Then switch sides to train.

② Throughout the movement, you must always control, tighten the core to stabilize the body, do not sway forward and backward.

③ Train 10 times per side

Training Action 3

① Grab the horizontal bar above your head, hang yourself, then bend your knees simultaneously to raise them as high as possible.

② During the action, keep the body stable, avoid the body swaying forward and backward, do not use force to raise your legs.

③ Train 12 times

Training Action 4

① Grab the horizontal bar above your head, suspend your body, your legs are suspended in the air, then straighten your legs and raise them to 90 degrees, then slowly lower your legs while controlling them.

② You must keep the body stable during the movement, do not use force to complete the movement.

③ Train 12 times

Training Action 5

① Stand side to side facing the cable machine, adjust the anchor point to the height of the chest, grasp the handles with your arms extended, and stand with your legs shoulder-width apart. Then, rotate your arms from the anchor point to the opposite side while holding the handles.

② Keep the stability of the spine, maintain the stability of the pelvis, and rotate primarily through the movement of the thoracic spine.

③ Train 12 times per side