The figure of abdominal muscles has always been a must for men and women. Men are envious, women are on a whim. A good-looking figure can attract more people's attention.
However, in the gym, we will see that many fat people also want to practice abdominal muscles, but after doing abdominal muscle training for a month in a row, they find that their abdomen has not lost weight, and they always feel backache. At this time, their confidence in losing weight will be greatly reduced, and many fat people will stop exercising and lose half of their weight.
You can't just go to the gym to build beautiful abdominal muscles. For normal and thin people, it is not easy to develop abdominal muscles. It takes at least 2 months to see the abdominal muscle lines after all-round abdominal muscle abuse training and certain nutritional supplements.
But the fat man himself has a lot of fat, and abdominal muscle training can't lose it. Only by reducing fat through aerobic exercise and doing abdominal muscle abuse training can they develop abdominal muscles.
If you want to develop attractive and beautiful abdominal muscles, you need to do these two things in order to develop abdominal muscles through abdominal abuse.
First, reduce your body fat rate.
The first condition for gaining muscle is low body fat rate. Only you can keep within the standard body fat rate, and then stimulate your muscles through abdominal muscle abuse training to develop your abdominal muscles.
What about reducing the body fat rate? By controlling heat and increasing heat output.
1, thermal control
Quit all high-calorie foods and control your daily calorie intake to 80% of normal, that is, your daily calorie intake is 400 calories less, so as to ensure that your calorie intake will not exceed the standard.
In addition to controlling calories from diet, we should also change some daily habits, such as drinking afternoon tea or eating snacks. For fat people, keeping low calorie intake every day can effectively achieve the goal of losing weight, and at the same time ensure their basic calorie consumption.
2. Exercise and burn fat
Only through exercise can you fully burn your fat and consume excess calories, so that you can lose weight and reduce your body fat rate.
However, as mentioned above, some people want to lose their stomachs by doing abdominal muscle abuse training, which is obviously impossible. Because muscle gain and fat loss are two different things, abdominal abuse training is a process of stimulating muscle dimension to thicken, while fat burning exercise burns fat by increasing physical exercise and accelerating oxygen consumption in the body.
Fat loss is systemic, but subtraction and muscle gain are local, so it is difficult to do both at the same time. Don't use the method of losing weight indiscriminately. Burning fat to lose weight is the most important thing.
1) We can burn body fat by running, swimming, walking and crawling, so as to achieve the effect of burning fat.
2) If you want to speed up the whole body fat burning intensity, you can jump rope, HIIT interval training or tabata training, boxing and other efficient fat burning methods.
Finally, abdominal muscle abuse training. Abdominal muscle training, you need to do all-round stimulation training, rather than simply doing abdominal curl, in order to get good-looking abdominal muscle lines.
The action of abdomen contraction is mainly to stimulate the upper rectus abdominis, the action of leg lifting is to stimulate the lower rectus abdominis, and the action of left and right rotation is aimed at the left and right abdominal oblique muscles. Plate support can also play a role in recruiting abdominal muscles.