Burn belly fat, don’t just think about doing crunches, these yoga moves are also great
The abdomen is a very important area for bodybuilders. The A4 waist and vest line we want must be obtained by burning abdominal fat. Practitioners who exercise regularly know that the human body’s abdomen, waist, thighs, buttocks, etc. , is a high-risk area that is easy to accumulate fat. How to keep these parts slender is very important in daily exercise and fitness.Best yoga postures for burn belly fat
1. What muscle groups are involved in the abdomen?
As the saying goes: “Know yourself and the enemy, you will win every battle.” If you want to exercise your abdomen, you must first figure out what the main muscle groups in the abdomen are and how we can exercise these muscles in our daily exercise. The composition of abdominal muscles is actually far more than we imagined. of complexity. The entire abdominal wall is divided into two separate structures, although of course their roles are different. The anterior abdominal wall contains a muscle, which is exactly on the surface of our body, which is what we usually call the “abdominal muscle”, but it is actually called the rectus abdominis. The other part is the lateral abdominal wall (both sides of the upper part of the body), which actually contains the three layers of muscles. The outermost layer is the external oblique muscle, the middle layer is the internal oblique muscle, and the innermost layer is the transversus abdominis. Finally there is the serratus anterior.
Our daily abdominal muscle training is mainly aimed at the rectus abdominis, external oblique muscle, etc. The muscle gain and fat reduction are carried out simultaneously. Although the process will be difficult, the outline of the abdominal muscles will appear quickly!
Yoga Workout vs. Traditional Crunches
Although the abdominal crunch is highly efficient, the exercise part is relatively simple, and it can only exercise the rectus abdominis, while the yoga asana is different. Wait, you can rotate the exercise every day to increase the fun of exercise, try more novel movements, and maybe you will find something more suitable for you.
I don’t hope that when we talk about exercising abdominal muscles, people will only think of the exercise of abdominal crunches. In fact, there are many efficient and practical abdominal exercises. Today, we will introduce several movements in yoga. Very good effect, you can try it first, if you think the effect is good, don’t forget to collect it.
Inclined plate dynamic V word
Slowly push up the body, face to the right, kneel on all fours, slightly close the chin, and turn the feet back to form a sloping plank. Do 15 exercises here, exhale and open the feet naturally, and the legs show a big ” V” shape, when inhaling, bring your toes together again, open your legs with the strength of abdominal contraction, and contract them inward. The last time you open your feet in a V shape, slowly bring your feet together, push your heels back, and exhale to bend your knees and instep. Flat lay, hands bent elbows down, prone to rest.
Adjust your breathing, prepare for mountain climbing exercises, prepare for kneeling on all fours, keep your elbow sockets facing each other, press your fingers down, put your legs back in turn, tuck your belly and rib, exhale and lift your right knee to look for your left elbow, return to the center , lift the left knee to look for the right elbow, return to the center, after completion, we start the dynamic climbing pose for 30 seconds, always keep the hands firmly pressed down, bend the elbow slightly, feel your breath, speed up, keep the abdomen slightly closed , and the last 20 seconds, find a little bit of contraction of the abdomen, the feeling of arching the back, the last 10 seconds, keep your breath, maintain the stability of the body.
Supine Alternate Leg Raise
Untie your hands, place your hands on the underside of your hips, palms down, bend your knees, hook your feet back, straighten your toes, and straighten your right leg, with your left leg on top, and exhale quickly to alternate between the upper and lower legs. Continue to exercise here for 10 seconds, let the upper and lower legs alternate positions, after 10 seconds, slowly relax, point your toes to the ground, bend your knees, press your feet on the ground, step down slowly, adjust your breathing, and feel the whole The abdomen is constantly inward and downward.
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