Body fat percentage is the proportion of your fat to your body. Only a low body fat rate can expose your abdominal muscles. So the fitness coach said that the abdominal muscles are thin. Compare the picture below to see what your body fat rate is.
Secondly, today's abdominal muscle exercise action plan:
1, 12- 15/ group 3-5.
2. Leg lifting and abdomen rolling 12- 15/ time 3-5 groups
3. Touch the left and right ankles alternately 12- 15/ time, 3-5 groups.
4. Four-character abdomen circle 12- 15/ time 3-5 groups
5. Butterfly roll belly 12- 15/ time 3-5 groups.
6. Protruding abdomen 12- 15/ time 3-5 groups
7. 3-5 groups at each end of V-shape sitting posture: 15-20/ time.
8, supine leg lifts 15-20 times/time 3-5 groups
9. Reverse belly rolling 15-20/ time 3-5 groups
Exercise is not to pursue the speed of random practice, but to feel the burning of abdominal muscles smoothly and slowly every time you roll your abdomen. If your body fat rate is high, you should do 30-45 minutes of fat burning aerobic exercise before doing this abdominal muscle exercise plan. Recommended for burning fat aerobic: skipping, hiIT, bobby jumping, these subjects can be trained at home.
Finally, you need to replenish energy in time after such a large amount of exercise every time. After 45 minutes of training, drink milk and eat high-protein foods such as eggs.
At the same time, we should also reduce the intake of carbohydrates such as staple food and strictly control oil and sugar in daily fitness training. Eat more high-fiber coarse grains, such as oats, sweet potatoes, taro, broccoli and other recognized health foods.