1, lose weight:
During weight loss, especially for people with small bellies, even if some people have flat bellies, they can't see abdominal muscles. This is because the abdomen is covered with a layer of fat, and the abdominal muscles cannot be exposed. So such people, if they follow the principle that muscle exercise needs rest and recovery, exercise abdominal muscles 2-3 times a week. Its actual effect is often long-term, and this kind of exercise still maintains the status quo.
At this time, the exercise suggestion is: try to exercise every day, and be sure to have aerobic exercise and aerobic running (or swimming, cycling, etc.). Then do enough waist and abdomen exercise.
It is especially recommended to exercise the waist and abdomen, the intensity is average, and you can insist on rolling your abdomen many times. For example, if you want to choose the belly roll (or sit-ups) on the flat yoga mat, don't choose the difficult upper oblique belly roll; Choose no-load belly roll instead of holding a weight plate for belly roll. Many fat people are very tired after doing oblique belly roll and load-bearing belly roll, and the effect is even worse. At this time, the exercise intensity should be mainly multiple times.
The principle is that if you do it hundreds of times a day (it is recommended to do it many times, such as 30-40*5 groups, 30-40 groups at a time, and insist on 5-8 groups), it is equivalent to aerobic exercise in the waist and abdomen, with the aim of consuming fat on the stomach and gradually exposing the existing abdominal muscles. Doing this exercise every day consumes abdominal muscles, but the fat on the stomach is effectively consumed, and it is reasonable to lose a little abdominal muscles.
2. In terms of muscle exercise:
In order to control the body fat rate and some contours of abdominal muscles ideally, it is suggested to exercise abdominal muscles every other day or every three days to make their block and lines more perfect.
Choosing an exercise mode and trying a certain intensity exercise as much as possible is an effective stimulation method to increase the strength and circumference of abdominal muscles. For example, increase the weight of the weight plate, tilt upward to do belly roll or sit-ups, and support the legs with parallel bars. These weight-bearing exercises limit the number of exercises, and the focus of exercise is on the strength of abdominal muscles rather than endurance.
Compared with the first case, this is the real exercise of abdominal muscles. Any muscle has a recovery cycle. Although abdominal muscles recover quickly, it is recommended to exercise at least once every other day.
To sum up, abdominal muscle exercise during weight loss can be carried out every day, but under the premise of aerobic exercise, the intensity is carried out in a aerobic way for many times; During muscle training, about three times a week, mainly high-intensity abdominal muscle exercise.
Abdominal muscle exercise can't be static, so we should try different movements and diverse combinations, so as to better stimulate abdominal muscles.