Sit-ups: mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.

Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.

Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.

Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.

Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise abdominal external oblique muscles and waist muscles.

Wish you success!

My most recommended diet:

"Yates said bodybuilding diet.

Some people say that bodybuilding depends 70% on nutrition and 30% on training. I think this statement is ridiculous. For me, bodybuilding has three elements, namely 100% nutrition, 100% training and 100% psychological motivation. Every aspect is equally important, and ignoring one of them will never achieve satisfactory results.

Beginners often focus on training and ignore nutrition. In fact, any training without proper nutrition is futile. We should make a plan according to our physical characteristics and follow it persistently.

starting point

Find out how many calories you consume and consume first. If the weight remains the same, the intake and consumption of calories are roughly the same. If you gain weight, you are eating too little. On the contrary, it indicates excessive consumption. It is important to know this before changing your diet.

In the next five days, write down everything you eat and drink, calculate the total calories, and then divide by five to get the average daily calorie intake. In the meantime, don't change your past eating habits in order to find out the accurate base.

The adjustment of calorie intake depends on the exercise target. If you normally consume 3000 kilocalories a day, you need to increase your muscle mass by 200-300 kilocalories. On the contrary, if you want to lose fat, you should reduce 200-300 kilocalories.

After getting the basic value, it is divided into carbohydrate, protein and fat in proportion. Usually 55% carbohydrate, 30% protein, 15% fat. For the 3200 kcal diet plan, 1.760 kcal should come from carbohydrates (i.e. 440 grams), 960 kcal from protein (i.e. 240 grams) and 480 kcal from fat (i.e. 54 grams). Protein's intake is a little more than one pound of body weight 1 gram.

prescribe a diet

Try to eat every three hours, 5-6 meals a day. Even high-protein drinks and baked potatoes can be eaten as meals. You should add more carbohydrates for breakfast, because you have been on an empty stomach for hours. In addition, the body needs more nutrition after training than at other times. So the first and fifth meals (see the following diet plan) are more important than other meals. Even so, don't ignore any other meal. Because nutrition is holistic, it depends on every meal you eat.

Every meal should include some high-quality protein (protein food containing all essential amino acids), such as eggs, chicken, beef, high-protein drinks and dairy products. In addition, carbohydrates should be included in every meal. I think protein and carbohydrates are synergistic. Insulin is needed to transport amino acids to muscles, and the release of insulin is the response of the body to ingest carbohydrates.

Choose a small amount of unsaturated fat, such as a tablespoon of olive oil a day. In addition, I suggest using fish oil supplements, which will help control cholesterol levels and improve muscle acceptance of insulin.

I only eat a small amount of fruits, because they contain monosaccharides, which easily turn into fat. I suggest not to exceed 1-2 servings of fruit every day. You should also eat some vegetables, which are mainly composed of carbohydrates. I prefer vegetables rich in fiber, such as broccoli and spinach.

It is also important to take some supplements containing vitamins and trace elements, because weight-bearing training brings great pressure to the body and requires more vitamins than usual. I often add some extra vitamin C. It helps to strengthen the immune system and repair tendons. Studies have shown that vitamin C can reduce the secretion of adrenaline, thus inhibiting catabolism. On the basis of these nutritional supplements, try to add a new nutritional product, such as creatine and glutamic acid, in a few weeks. But don't try more than one at a time Only by trying one at a time can we find out whether it is effective.

other

Try to prevent the habit of indulgence, but don't be too hard on yourself. I eat pizza when I want to. If you control yourself too strictly, then eating becomes a chore, which is bad for your psychology. If you are preparing for the game, of course you can't mess around. If you just want to gain muscle, it doesn't matter if you put it once or twice a week.

Diet plan recommended for beginners

The following is an example of a day's diet. It contains 3200 kilocalories and 268 grams of protein. Meal time is for reference only and can be adjusted according to training time and living habits. Heat and protein grams should also be adjusted according to their own conditions.

Times, time, food intake, calories (kilocalories), protein (grams)

The first meal

7: 00 a.m. Heat (kilocalories) protein (grams)

Six egg whites, 2-3 egg yolks 200 27

Oatmeal 200 8

Guo 80

Two pieces of whole wheat bread 140 6

The second meal

10: 00 morning heat (kcal) protein (g)

Protein and carbohydrate drinks 250 30

Bread 200 8

Fruit 80

The third meal

65438+ 0: 00 p.m. Heat (kcal) protein (g)

Chicken breast 0.5 lb 280 54

Rice 200 4

Vegetables 60 6

The fourth meal

Before training, calories (kilocalories) protein (grams) at 3: 30 pm.

Protein and carbohydrate drinks 250 30

The fifth meal

After the training, at 6 pm,

Immediately after 7: 00 training, take calories (kilocalories) and protein (grams).

Whey protein supplements and simple carbohydrates 230 20

About an hour later.

Beef, steak 0.5 lb 430 44

Baked potato 220 5

Vegetables 60 6

No.6 meal

10: 00 pm heat (kcal) protein (g)

Oatmeal 200 8

Four proteins 60 12

This plan will help you gain muscle and lose fat. If you don't get enough protein before, you will gain more muscle after adjustment. Muscle metabolism is very active. With the increase of muscle, you will consume more calories than before, which is beneficial to lose fat.

Some people always want to find a magical answer, and the result is often a change of heart. From my experience, it's useless. Remember, once you make a basic plan, you should stick to it. That's how I got here. "

The above is for reference only. I don't know your specific situation, so I can't go into details.