Refusing to be a "belly" person, teach you 5 tricks to practice horse nails, and talk to your waist and see again

It is difficult to resist the intimacy of delicious food in autumn and winter. I wonder if my lower abdomen is beginning to rise? Don’t worry, today I will share how to burn fat, tighten your abdomen and regain your health and confidence in just 10 minutes of bare hands at home!

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Abdominal muscles are mainly composed of rectus abdominal muscle, abdominal muscle, external oblique muscle and internal oblique muscle. In the Male Line training, there are five actions including climber, side rod rotation (right and left), V-shaped upper and spider rod style, each action lasts for 30 seconds and 4 cycles are performed.

Climber

This exercise is a training method for heart and core muscles. Start at the high plate position, place your palm flat under your shoulders, quickly pull one leg forward to close your chest, and then alternate your legs to imitate the movements of climbing a mountain. This exercise enhances core stability while burning calories at the same time.

Side rod-type rotation

First, lie on the floor, support your body with one arm, keeping your body upright. Lift up your other arm, point your finger to the ceiling, slowly turn your upper body, point your finger to the floor, and then return to the starting position. This exercise strengthens the side abdominal muscles and improves balance.

V-shaped upper

In a tilted position, lift the upper body and foot to form a V-shaped shape, and then slowly return to the starting position. This exercise is a challenging exercise for the abdominal muscles, which helps strengthen the abdomen, especially the lower abdominal muscles and increase core stability.

Spider Stick

Starting from the high plate position, slowly turn one foot's knee towards the opposite elbow position, return to the high plate position, and then switch to the other side. This action not only strengthens the core muscles, but also helps improve softness and coordination.

The movements described above are very effective in shaping the horseline and strengthening the core muscles. It is also recommended that you ask professionals or coaches before performing any new movements to ensure correct posture and adjust according to your physical ability. Do you still want to know more about sports and health? Please subscribe and follow Girl Yang!

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