Abdominal exercise

First: Sit-ups + aerobic exercise

The main role of sit-ups is to increase abdominal muscle strength, increase abdominal muscle elasticity, and also protect the back and improve posture. And with aerobic exercise can consume calories and reduce fat. Here are three recommended aerobic exercises that can take special care of the "middle section" of the body:

Table tennis: The action of swinging a racket is driven by the muscles of the waist and abdomen and consumes about 192 calories every 30 minutes.

Yoga: The posture of yoga allows the back and abdominal muscles to be exercised accordingly. It can consume 200 calories every 30 minutes.

Tae Kwon Do: Tae Kwon Do's kicking action will drive the fat consumption of the waist and abdomen and consume 312 calories every 30 minutes.

Second: perfect breathing

The perfect abdomen needs perfect breathing, not only during the practice but also usually.

In the process of exercise - exhale from the state (force state) and inhale in the retracted state. Static state, such as when maintaining a 45-degree angle, normal chest breathing, do not hold your breath.

Under normal conditions - abdominal breathing, help to tighten the abdominal muscles, inhale the abdominal cavity to feel inward and upward, fully inhaled and deep exhaled. When you are sitting, standing or walking, you can consciously breathe and become accustomed.

Third: the frequency of 1:3

Abdominal exercise, the force of the process can only play a role of 20% to 30%, but the retraction process can play a role of 60% to 70%. Therefore, when practicing, you must also perform a ratio of 1:3. For example, when you lift your body, count “1”; when you level down, count “2”, “3”, and “4”.

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