If there is more abdominal fat, mainly practice aerobic fat reduction. You can't build muscles without losing fat. First warm up 10- 15 minutes, exercise abdominal muscles for 20-40 minutes, and finally jog or walk for 40 minutes. Relax after you finish. Do abdominal exercises at least five times a week.
Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week.
It is very important to warm up and stretch before, and stretch and relax after finishing.
Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.
The movements shown in the figure below are basically 20-30 times in 3-8 groups, and the rest between groups is less than 1 minute, and it should be increased or decreased appropriately.
Question 2: How to use the abdominal muscle wheel to practice muscle movement quickly? When kneeling on the ground, hold the handle with both hands and put the abdominal muscles on the front side of your body. Roll the wheel forward, and then return to the original position with abdominal strength. You can also do it standing, but this is more difficult. A good abdominal muscle training is designed according to ergonomics, which gives better support to the back, is not easy to lose shape, and controls the movement quality. You can concentrate on the strength training of abdominal muscles, and it is not easy to reduce the support for the back. Put your knees on the kneeling pad, grab the handle of the abdominal exerciser, push the abdominal exerciser and stretch it forward as far as possible, then return to the original position and repeat the operation. Sit in a chair, put your feet on the handle of the abdominal muscle exerciser, push the abdominal muscle exerciser with your feet, stretch forward, then return to the original position and repeat the operation.
Sit on the ground with your feet open, grab the handle of the abdominal trainer, stretch your body forward or right to the maximum, then return to the original position and repeat the operation. Sit on the ground, put the abdominal trainer behind your back, grab the handle of the abdominal trainer with both hands, push the abdominal trainer to the maximum extent, and then return to the original position and repeat the operation. Back against the ρ mound, lift the abdominal exerciser, push it against the wall, stretch it upward, return to the original position, and repeat the operation. Face the wall, lift the abdominal exerciser, push it towards the wall, stretch it upward, then return to the original position and repeat the operation. Sit in a chair, put the abdominal muscle exerciser in a proper position on the table, grab the handle, palm forward, make sure the arrow direction is towards yourself, pull the abdominal muscle exerciser in the chest direction, then reset and repeat the operation.
The effect of abdominal muscle wheel exercise is still very ideal. As long as the abdominal muscles can be used correctly for exercise, then the abdominal muscles can have a good exercise effect. In addition, be careful when using the abdominal wheel. If used improperly, it may also cause physical harm, which is not good for the body.
Question 3: How to practice the abdominal muscle wheel to train the two abdominal muscles of the lower abdomen? I am a fitness instructor, and regular exercise of abdominal muscles can exercise the whole abdominal muscles. Now I will introduce you to the use of an exercise equipment. It looks like a pharmaceutical factory. A wheel in the middle can rotate freely, and two handles beside it. When exercising, kneel down, hold the handle with both hands, and put the abdominal muscles in front of your body. Roll the wheel forward, and then return to the original position with abdominal strength. You can also do it standing, but this is more difficult. Compared with the traditional abdominal muscle sit-ups, the principles of the two are the same. A good abdominal muscle training is designed according to ergonomics, which can better support the back, is not easy to lose shape, and controls the movement quality. It can concentrate the strength training of abdominal muscles, and it is not easy to reduce the pressure on the back. Traditional sit-ups put a lot of pressure on the back, and novices can easily strain their back muscles because of irregular movements, and easily use the strength of arms, hips, waist and back. Generally speaking, abdominal muscles are safe and effective. The number of groups is 4-6, and the number of times in each group is about 20 times. Sit-ups and the abdominal muscles you mentioned are bigger for the upper abdomen, so it is easier to practice the upper abdominal muscles until there are enough groups. If you want perfect abdominal muscles, you should give priority to practicing lower abdominal muscles and give consideration to extra-abdominal muscles. The exercises of lower abdomen can be carried out by sitting posture, parallel bars and horizontal bars. If you find it difficult, you can bend your legs. If you don't find it, you can increase your weight. However, we should pay attention to the use of abdominal muscles, and we should not borrow them. Sit down and feel obvious pain in abdominal muscles. If you have any fitness questions, you can ask our coach to answer them.
Question 4: What is the most correct and effective method for abdominal muscles? There are many exercises to exercise abdominal muscles. Different abdominal muscles have different actions according to exercise. The most important thing to exercise abdominal muscles is to reduce fat, that is, aerobic exercise after exercising abdominal muscles, jogging for 40 minutes or skipping rope for 20 minutes. Ordinary sit-ups can only exercise the upper four rectus abdominis muscles, and the lower abdominal muscles need to lift the hips and legs. There is also the oblique muscle outside the abdomen, which can bear weight and rotate. The abdominal muscle wheel exercises not only the abdominal muscles, but also the principle of flat support.
Question 5: How to practice abdominal muscles at first? It feels hard to practice! Download the "Fitness Book" and you can watch it without surfing the Internet.
Question 6: What muscles are used to practice abdominal muscles? Do you exercise abdominal muscles? You can also exercise your shoulders, back and side abdomen by changing your movements.
Very strong, it can make muscles ache faster than doing sit-ups. The burden of other auxiliary muscle groups is relatively small, and there will be no case where abdominal muscles are not tired and other places are tired first.
In a word, this instrument is highly targeted.
Question 7: How do beginners use abdominal muscles? Beginners can practice on their knees first, and then they can walk straight with their legs after a while.
Question 8: How do beginners practice abdominal muscles with abdominal muscles? Beginners can practice on their knees first, and then they can walk straight with their legs after a while.
Question 9: I have been practicing the abdominal muscles on my knees for a long time, and I can't stand it. Do you have any skills? 10 points to increase my back strength. Kneeling mainly requires waist and abdomen strength, while standing requires more back strength.
Question 10: how to practice abdominal muscles with a small stomach? How long does it take to outline the abdominal muscles? I won't practice for 50 minutes. I believe in sit-ups and disembowelling. Abdominal muscles are too tired.