1, body fat reduction, aerobic five times a week, one and a half hours, running, skipping, spinning, climbing, swimming, aerobic, the importance of which accounts for 30%.
The vest line is the abdominal muscle, but it is not so developed. Everyone has abdominal muscles, but if you want to see them, you must reduce the fat covering your stomach. This step can only be completed by reducing the total amount of fat. There is no local fat reduction in this world. Please don't have this illusion.
2, control diet, eat less or no oil, this process can be slowly, do not directly cut off oil, but eat carbohydrates (rice, noodles, potatoes, sweet potatoes, corn, etc. ) and protein. You may not understand the specific weight when it is complicated, because it requires some calculations. I suggest you try it first, so as not to be particularly hungry, cook more and eat less, and cook less and make up a little.
3, practice more abdominal muscles, recommend flat support and belly roll, girls can do it.
At the same time, however, it is suggested to strengthen hip lifting training, such as squat (advanced weight, empty hands, this action is gluteus maximus and legs), lunge (unilateral hip lifting), side lunge, bypass (gluteus maximus) and side leg lifting (gluteus minimus).
On the left of the picture is the bridge, and on the right is the side leg lift.
The purpose of hip training is to strengthen the back chain of the body, because many girls have the problem of pelvis leaning forward, that is, belly protruding, which is a posture problem. Although it doesn't affect the body in a serious situation, if you want to practice a good-looking vest line, it will affect your appearance. The developed abdominal muscles will strengthen this posture problem, so it is definitely a hip-lifting problem to practice the back chain, and the girl will not suffer from it ~
4. Most gym coaches are rather weak. Wuhan and Shenzhen have probably been to 5-6 gyms. To tell the truth, the proportion is not high. Most of them just want you to continue your class. Private lessons are expensive, and not every student can afford them.
And those coaches who are really good are generally more expensive and you may not be able to reach them. Some coaches will deliberately complicate simple problems, and students are completely forced to study. I don't know why they practice like this. After the last period of time, the money was spent and the effect was not achieved. Since then, they have stayed away from the gym.
5. For systematic fitness, it is suggested to learn from scratch, buy books and read various reliable tutorials.