[line of experienced waists-coat of how thin abdomen] _ decreases – of abdomen _ experienced law

Home / [line of experienced waists-coat of how thin abdomen] _ decreases – of abdomen _ experienced law

Article introduction

In thin abdomen in exercising a process, waists-coat line is to be able to be shown commonly those who come. But want to acquire waists-coat line finally, female friends still need to give a lot of effort, what should accomplish above all is to be able to hold to. Understand even next exercise a method correctly, master behavioral essentials, it is better to just can be obtained so exercise the effectForum of Shanghai night net

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, have the waists-coat line that Ling Renyan admires. So, are those methods the more efficient way that exercises waists-coat line?

Line of experienced waists-coat of how thin abdomen

 

1, V word is propped up

 

Double leg is raised from the ground, both hands and hip are made for whole body prop up, the power that uses abdominal muscle does adjustable exercise, bosom and knee joint draw close to, extend. The movement lasts 45 seconds, the proposal makes 20-30 group every time.

 

2, pace of lie low aerospace

 

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Back is raised slightly, double leg up rise high into the air makes alternate step, resemble ballet same, remember a leg wanting to hit straight oh. The movement lasts 45 seconds, the proposal makes 50-60 group every time.

 

Line of experienced waists-coat of how thin abdomen

3, crouch greatly + abdomen is turned round

 

Double leg is opened be the same as with the shoulder wide, both hands is taking dumbbell (the) of mineral water bottle of replete water, before putting both hands at the bosom. Crouch greatly downward, towards the left of the body when rising is turned round, carry before right knee stands by a bosom. Repeat crouch greatly, towards the left of the body when rising is turned round, carry before left knee stands by a bosom.

 

4, bend a leg to receive an abdomen

 

This music leg receives what celiac law takes exercise is next abdominal muscle. Above all the upper part of the body maintains do not move, both hands is put in body both sides, let retroversion leg receive an abdomen, when unbend of the leg when the leg is down, the foot does not want touchdown, use abdominal control at the same time, every groups do 15, repeat do 3 groups, Shanghai joins friendly community to touching with the city

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Can rest among 30 to 40 seconds.

 

Line of experienced waists-coat of how thin abdomen

5, back extend

 

Double leg is raised up, into 90 degrees of right angle, back drive up, both hands goes as far as possible tiptoe of lay a finger on. The movement lasts 45 seconds, the proposal makes 20-30 group every time.

 

6, side lies carry cross

 

Side lies, the leg serves as with the arm that be the same as side prop up, carry forcibly up cross. The movement lasts 45 seconds, the proposal does 20-30 every time second.

 

7, load sit-ups

 

Lie on one’s back, both hands double leg up cock. Both hands is taking dumbbell (the) of mineral water bottle of replete water, curly and abdominal, double leg curves 90 ° , both hands exhibits feeling toe to extension forward.

 

8, the pace that climb mountain

 

Limb maintains the ground, double leg curves 90 ° . Left leg is not moved, Love Shanghai is the same as edition of city mobile phone

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Right leg to stand by before the bosom hold 15 seconds. Right leg calls in quickly former, change left leg to maintain 151000 beautiful nets of Shanghai make friend

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Second.

 

9, side drawing

 

Stand, single hand dumbbell (the mineral water bottle of replete water) had lifted the top of head. The body bends forcibly to a side, bosom and head as far as possible up, another hand exerts oneself to do sth.Forum of Shanghai noble baby

Shanghai noble baby
Go feeling tiptoe. Call in next, change across.

 

10, side is propped up

 

Odd side flat is propped up, thin abdomen and hip, maintain the body to be a line, hip is raised. Will be located in the leg above slowly bend open, be located in the arm above to also bend at the same time open. Next reductive repeat 30 seconds, across is changed later.

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