You can also get a six-pack while watching TV series at home! Learn these 3 tips to exercise without going out

During holidays, many people don’t want to go out for exercise and just want to stay at home and watch TV series. However, sitting for a long time will not only make the body loose, but also make people fat. In fact, you don’t have to go out to exercise. Fitness coach Chen Yanru said that you can use the time you spend watching TV at home, watching TV series while doing muscle strength training, and you can also create a charming vest line!

To build a vest line, it is not enough to just train the rectus abdominis

Fitness coach Chen Yanru said that the "waistline" is also known as the "abdominal muscle line", and some people also call it the "川字线". The key muscle group to be trained is the rectus abdominis in the torso. In fact, everyone has this physiological structure, but the way it appears is different for each person because of the different proportions of outer fat. From this we can see that the control and maintenance of fat and muscle training are all indispensable.

From the perspective of external aesthetics, the abdominal muscles include not only the longitudinal rectus abdominis, but also the internal and external oblique muscles on both sides and the deep transverse abdominal muscles. It is recommended that these muscles be included in the training menu. Complete and different-angle stimulation can not only strengthen the overall trunk strength, but also help to have zero-dead-angle muscle lines.

Learn these 3 tricks from watching TV series, and you can also get a vest line

The following are 3 training moves suitable for practicing while watching TV for reference. However, coach Chen Yanru also reminded that before starting a six-pack abs training program, people also need to consider the balance and functionality of each muscle in the body, while also training other parts of the muscles. If you only focus on training your front abdominal muscles, it may cause muscle imbalance, lower back pain or abnormal daily posture, which will affect your overall health!

Supine leg raise exercise 1. (Photo provided by Chen Yanru, fitness coach)

[Supine Leg Raise]

How to operate:

1. Lie flat on the ground or on a stable bench, place your hands flat on both sides of your body, bend your feet slightly and bring them together, use the strength of your lower abdomen to lift your feet up towards the ceiling at the same time, and stay for 3 to 5 seconds.

2. Keep your abdomen tight and lower your legs slowly, but be careful not to put them completely flat on the ground. Repeat for 30 seconds or count by number, about 12 to 15 times per set.

Supine leg raise exercise 2. (Photo provided by Chen Yanru, fitness coach)

Training focus:

1. Do not tilt your neck back when lying flat. If your neck feels uncomfortable when lying flat, you can raise it slightly to alleviate the discomfort.

2. The height of the legs can be adjusted according to personal condition. Beginners can aim to lower their legs to a 45-degree angle. The closer to the ground, the higher the difficulty and the higher the challenge to core control. Note that this movement focuses on eccentric contraction of the abdominal muscles and should not be compensated with the lower back.

3. The intensity of training can be adjusted according to personal strength, such as extending the time of each training session or increasing the number of times.

4. Maintain breathing during the training process and do not hold your breath to avoid "straining phenomenon". The straining phenomenon refers to uncomfortable symptoms such as dizziness or transient headaches caused by holding your breath too hard during exercise.

Exercise 1: Bend and curl up. (Photo provided by Chen Yanru, fitness coach)

【Crunch】

How to operate:

1. Use your hands to maintain a slight balance in front of your body. Do not place your hips and lower back on the ground. Keep your feet and upper back off the ground (like a rocking bed).

2. Use the strength of your trunk and abdomen to roll up your upper body towards your lower limbs, while raising one foot slightly higher than the other foot, then maintain the speed and return the movement to the original position. Repeat the operation for 30 seconds or 10 to 15 times per set (bilaterally).

Curl-up exercise 2. (Photo provided by Chen Yanru, fitness coach)

Training focus:

1. The focus of the movement is on muscle control and safety principles. The speed must be maintained stable throughout the process. Too fast a speed may cause muscle strain and discomfort, so be careful!

2. The focus of the movement is from top to bottom. Except for the raised feet, try to keep the lower limbs stable and motionless.

3. The intensity of training can be adjusted according to personal strength, such as extending the time of each training session or increasing the number of times.

4. Maintain your breathing during the training process and do not hold your breath to avoid straining.

【Upper and lower scroll】

How to do it: Lie flat on the ground, use the strength of your upper and lower abdomen to pull your hands and feet upward at the same time, so that your upper and lower body leave the ground. Stay there for 2 to 3 seconds, then maintain and control the speed to return to the original movement. Repeat 8 to 10 times.

Roll up and down movement one. (Photo provided by Chen Yanru, fitness coach)

Training focus:

1. This movement does not need to be made like a "V", but you must use your abdominal strength to lift it as much as possible, rather than compensating by swinging your upper body up.

2. The intensity of training can be adjusted according to personal strength, increasing or decreasing the number of times.

3. Maintain your breathing during the training process and do not hold your breath to avoid straining.

The second movement is to roll up and down. (Photo provided by Chen Yanru, fitness coach)