03/08/2023
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๐๐ฌ๐ญ๐๐ฌ๐ญ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐ ๐๐จ ๐๐จ๐ฌ๐ ๐๐๐ฅ๐ฅ๐ฒ ๐
๐๐ญ ๐๐ง ๐ ๐๐๐๐ค ๐๐ข๐ญ๐ก ๐๐ฎ๐ฌ๐ญ ๐ ๐๐ข๐ง๐ฎ๐ญ๐๐ฌ๐ช๐ช๐ช
๐ฅ. Warm-up exercise โ Warm-up exercise
Instructions for starting exercises:
Lie on your back on the floor, knees bent, feet flat on the floor, breathe deeply, head chin to chest.
Raise your head, arms and legs as far as you can, stop and inhale.
Finally, return to the starting position, exhaling.
Performed 8-10 times, this is a very simple and effective at-home abs warm-up exercise to burn fat.
๐ฅ. Abdominal crunch โ The fastest exercise to reduce belly fat
Instructions on how to do sit-ups:
Lie flat on the floor, head, buttocks, back close to the ground and pay attention not to expose the back because it will hurt the spine; Bend knees and feet parallel to the floor. If you are a beginner, keep your legs bent and feet flat on the floor.
Place your hands behind your head or can be crossed to rest on your chest.
As you bend over to take a deep breath, lift yourself up and begin to exhale.
Repeat the movement of lying down, take a deep breath, lift your body and exhale.
At the beginning of the exercise, you do 10 crunches in 1 set, then slowly increase the difficulty of the exercise.
๐ฅ. Plank push-ups: The most popular gym workout to burn belly fat
Implementation Guide:
First to start the plank position, you support your elbows and legs as pillars, your shoulders push up as high as you can.
Turn slowly to raise left elbow to perpendicular to shoulder, left foot on top of right, keep hips fixed.
Hold the plank position for 30 seconds and switch sides.
Practice this exercise for 2-3 minutes to maximize the effect of reducing belly fat
๐ฅ.Twist Crunches: Exercise to reduce waist quickly
Instructions on how to perform the exercise to burn belly fat, bend the waist:
Lie down on the floor with your hands behind your head.
Place your legs straight or bend your knees perpendicular to your stomach.
Different from the basic method of crunches where you use your whole upper body to perform cross crunches, this move is somewhat more difficult and effectively burns excess fat.
When doing crunches, lift your left shoulder to the right and keep the rest close to the floor.
Then reverse the movement, lift the right shoulder to rotate to the left. Pay attention in this exercise to keep the lower body stationary.
Do this exercise 10-15 times / 1 exercise. Practice 3-4 times a day.
๐ฅ. Side Crunch: How to effectively reduce belly fat
The sie crunch exercise is also performed quite similar to the diagonal crunch. However, for this exercise, you perform the side leg tilt along with the shoulder. Be careful not to lift your shoulders like a diagonal crunch. This is a very effective exercise to burn belly fat and activate the intercostal muscles on both sides.
โ๏ธNote: that for this exercise, you should be careful to breathe evenly and slowly, the area of โโthe back vertebrae and intercostal muscles are very sensitive, prone to injury if you perform this exercise quickly.
