Recently, South Korea’s Jung Soo-kyung O’Neill has become popular again, not because of the new drama or new song, but because of her charming Sichuan-style abs! Girls sometimes don’t have to have big breasts, after all, not everyone has them. However, those who can practice Sichuan-style abdominal muscles will reveal a domineering abs. What is Sichuan-style abdominal muscles?
Chuan word abdominal muscle (also known as 11 word abdominal muscle): It means two muscles, most of which appear in women. Because I don’t want muscle mass, I want a smooth belly! Because the fat ratio of girls is different from that of boys, the lattice-shaped abdominal muscles are whimsical, so let’s try to turn them into “chuan” and “11”. The so-called “Chuan” abdominal muscle is that there are 2 grooves around the navel, and the deeper it is, the more obsessed it is.
Chuanzi abdominal muscle exercise method:
The first trick: get up with a crunch
Lie on your back with your upper and lower legs at a 90-degree angle, with your legs flat on the ground, and slowly lift your legs up. Be sure to use your abdomen to exert force at this time. When your legs reach the most unbearable position on your abdomen, stop. Hold, hold until it is unbearable, put it down slowly, and put down is also to use the abdominal force, put it down slowly, cooperate with breathing, the movement must be carried out slowly, at the beginning, you can do three sets first, ten as a set, familiar with After the action essentials, you can increase the amount of exercise in an appropriate amount.
The second trick: lying on your back and raising your legs
This method is relatively simple, lie flat on your back and keep your back close to the ground. Always keep the abdomen strong, pay special attention to the part below the navel must be in a tight state, keep the legs straight, keep moving at a constant speed straight up and down, and don’t touch the ground when putting down the legs. You can do more than three sets.
The third trick: abdominal breathing
Abdominal breathing method is to make the belly bulge when inhaling, and contract the belly when exhaling. This is the most basic training for girls who practice yoga or voice. The advantage of abdominal breathing is to help stimulate gastrointestinal motility, which can promote the excretion of waste from the body, thereby smoothing airflow. And when we walk or stand, as long as we forcefully shrink the abdomen and cooperate with abdominal breathing, we can make the lower abdominal muscles firm and achieve your goal of slimming the lower abdomen. You may not get used to it at first, so you must stick to it.
The fourth trick: touch the ground with your toes
First, lie on your back with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. The hands are naturally flat by the sides of the body, with the palms facing down. The upper body should be tight at this point, and the back should be close to the floor. Then lower the left leg in two steps, starting with the hip only, with the toes rushing down and the toes not really touching the ground. Then exhale, return the leg to the starting position in two steps, and then switch to the right leg and do the same action. Repeat this action with alternating legs, twelve times on each leg.
The fifth trick: supine alternately
The main part of this supine alternate method is the side abdominal muscles. First, put your hands behind your neck, bend your legs, and then alternately kick out with one leg. Pay attention to the distance between the kicked leg and the ground, but not too high. Do not touch the ground with your feet, and then the other side. The elbow on one side and the knee joint on the other side of the flexed leg should be as close as possible, and at the same time use the lateral abdominal muscles to control, at least 15 times on each leg, a total of three sets.
The sixth trick: bend your legs and tuck your abdomen
And this bent-leg abdominal method exercises the lower abdominal muscles. First, keep the upper body still, put the hands on both sides of the body, bend the legs back and close the abdomen, straighten the legs when the legs are down, and keep the feet on the ground. At the same time, use the abdomen to control. You can rest for thirty to forty seconds in between.
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