1. Lie flat on the ground, put your hands behind your head, bend your right leg, leave your hips off the ground, straighten your left foot and swing up and down. This method not only exercises the waist, but also stimulates the buttocks. 20 times in each group, 3 groups each time. Persistence is effective.
2.v-shaped sitting posture, the whole person lies flat on the ground with legs straight. Put your hands flat on the ground behind your body, keep your back straight and lift your legs straight off the ground. Then tighten your abdomen and pull your feet in the direction of your hips. Then go back to the first step. Back and forth. As shown in the figure (this kind of action must keep the back straight, otherwise it won't take long for the back to be sour, so that the strength will not be concentrated on the abdomen, and find the right force point. ) 20 times in each group, 3 groups each time.
3. Sit-ups, lie down with your back on the ground, bend your knees and step on the ground with all your feet. Lift the head and shoulders off the ground for 20 ~ 30cm and keep the lower back in contact with the ground. Pay attention to exhaling when lifting. Then put down your body, don't completely touch the ground with your head and shoulders, and remember to keep your abdomen tense at all times. Sit-ups can be used as initial training, and each group 15 ~ 30, complete 3 groups at a time. Stick to it every day.
4. Flat support, toes and forearms touch the ground to support the body, feet are hip width, shoulders and elbows are at 90 degrees, trunk is straight, head and shoulders, crotch and ankles are kept at the same level as far as possible, abdominal muscles exert force, spine is extended, eyes are on the ground, uniform breathing is maintained, and this action is maintained for as long as possible. Some people can't stick to this action for a minute. According to their physical fitness, they can persist for 30 seconds for the first time and add 5 seconds or 10 seconds for the second time. Add them up in turn, but pay attention to finding the right force point, otherwise it will have no effect.
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance.
Simply put, aerobic exercise refers to any rhythmic exercise with long exercise time (about 15 minutes or more) and moderate or above exercise intensity (60% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration.
It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.