Then, the steps to build the devil's figure are: upper abdominal training, lower abdominal training, thick salt bath and thin abdomen, up and down leg lifting, flat plate, push-ups, horizontal abdominal muscle exercise and body support.
Extended data:
The specific steps of building graphics:
Warm up:
Just being inactive for a long time, sudden and strenuous exercise is easy to cause strain or sports injury. Your feet are shoulder width apart, your arms are naturally bent, your sides can easily rotate left and right, and your muscles on both sides of your waist are slightly stretched.
Put your arms back, bend your fingers behind your hips, feel your shoulders and chest open, and lift your hands slightly to relax. Open your feet, shoulder width apart, bend your knees slightly, tuck in your abdomen, arch your waist backwards, slowly lean forward your upper body, relax your neck and naturally hang your head between your arms, and feel the back of your legs and the whole back. ?
Upper abdominal training
Sit on the mat, with your feet width apart from your hips, knees naturally bent (about 90 degrees), feet on the mat, hands behind your head, and then head on the mat. Elbows are slightly pinched, roughly shoulder width. The chin and chest are fixed at a distance of about a fist. Lift it gently.
When lifting, the abdomen is tight and exhale. The order of the upper body is: head, shoulders, upper back, leaving the floor, the lower body should be connected to the mat, lie down in the opposite direction, carry part of your body on the mat, inhale, and repeat this operation.
Abdominal training
Lie on the cushion, put your hands and fingers on the back of your head, spread your elbows sideways, keep your elbows as close to the floor as possible, put your knees together, let your feet leave the floor, let your calves pass loosely, keep your knees directly above your hips, and keep your heels as close to your hips as possible. Using the strength of the lower abdomen, lift your hips and make your knees slightly close to your chest. You must lift your hips off the floor, then gently return to the floor, knees above your hips, then lift your hips and then return.
Tip: The key is that the upper body must be stable, the head must hold the hand, the hand must be pressed on the mat, and the coccyx should be raised and lowered repeatedly.
Pay attention to the correct sitting posture
Correcting the sitting posture of the abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, please always remind yourself to stand up and keep your abdomen and waist straight. Even if you can't keep thinking all the time, you should get up and walk occasionally to avoid sedentary.
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