How to train six-pack abdominal muscles First of all, people who lose weight know that it is difficult to lose weight by relying on a certain part of the body, so we should also do some exercises that can lose weight, such as running and swimming. A good way to practice abdominal muscles is to roll your abdomen, lie on your back, hold your head with your hands and lift your upper body slightly with your abdomen. 10 group, you can do 5 groups every day. Stick to it and the effect is obvious. One way to practice abdominal muscles, similar to belly rolling, is sit-ups. The range of motion is larger than that of belly rolling, but the strength of the waist is also higher. Plate support is also a way to exercise abdominal muscles. When exercising, we mainly take prone position, which can effectively exercise transverse abdominal muscles. It is recognized as an effective way to train core muscles.
How to keep abdominal muscles fit, but irregular training for various reasons is the normal state of most non-professional trainers. Irregularity means that it is difficult to maintain a continuous training plan, occasionally miss training, or sometimes the time is too short to arrange aerobic exercise, but the number of training sessions is not less than three times a week. Laziness means that you want to go to the gym only when you have to be in the right place at the right time. I can't practice 10 times a month. This makes it difficult to maintain not only the abdominal muscles, but also the whole body muscles. If you are in a similar situation, then the conventional "chest-back-leg-arm-shoulder" five muscle groups differentiation training is not suitable for you. Don't waste time doing small muscle groups such as abdominal muscles and arms. In the rare three training opportunities, you should only arrange basic movements. Upper limb push-ups: bench press, bench press, parallel bars arm flexion and extension, push-ups, etc. Upper limb pull-ups: pull-ups, motorcycle rowing, one-handed rowing, etc. Lower limb movements: squat, lunge, leg flexion, etc. Thinking should not be divided into muscle groups, but should be divided into action types, and muscle groups should be regarded as a big whole. In fact, the outline of abdominal muscles does not require much effort, and even exercise at home has a good training effect.
Eating habits of abdominal muscles When practicing abdominal muscles to lose weight, we should pay attention to a balanced diet, eat more foods that are harmless to the human body and easy to digest and absorb, and supplement protein powder appropriately. In order to grow muscles, a balanced diet must conform to the characteristics of body growth and physiological function, and contain various nutrients in human daily life, with sufficient content and appropriate proportion, so as to fully meet the needs of the body, maintain normal physiological functions, and promote the growth and health of the body. Easy to digest and absorb, reasonable processing and cooking can improve the digestibility of food, which is beneficial to human absorption and increase the effective utilization rate of food. In the process of cooking, we should also pay attention to reducing the loss of nutrients in food. Vegetables and fruits should also be eaten properly, so that vitamins can be supplemented. Can promote muscle growth.