The most effective way to exercise abdominal muscles
1. Sit-ups+aerobic exercise
Whether sit-ups can reduce abdominal fat has been debated. On the positive side, sit-ups can exercise abdominal muscles, so you can exercise a flat and sexy abdomen. On the other hand, the premise of consuming fat energy is to exercise for at least 20 minutes, so dozens of sit-ups a minute can't reduce abdominal fat at all.
The correct way is: sit-ups+aerobic exercise.
The main function of sit-ups is to enhance the strength of abdominal muscles, improve the elasticity of abdominal muscles, stop relaxation, and also protect the back and improve the posture. Aerobic exercise consumes calories and reduces fat. Choose sports that can pay special attention to the "middle stage" and recommend three projects-
Table tennis: The action of swinging the racket is driven by the muscles of the waist and abdomen, and it consumes 192 calories every 30 minutes.
Yoga: The sitting posture of yoga determines that your back and abdominal muscles can be exercised accordingly, and you can consume 200 calories every 30 minutes.
Taekwondo: Kicking in Taekwondo will lead to fat consumption in the waist and abdomen, which will consume 365,438+02 calories every 30 minutes.
2.∠45
Any belly roll is good for shaping a flat belly, as long as you keep your upper body at a 45-degree angle with the ground when you roll your belly. Now, let's briefly review the knowledge about mechanics in junior high school physics-
Less than ∠ 45 —— At this time, sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, iliac muscle, etc. It's not the rectus abdominis that's under pressure.
More than ∠ 45-At this time, the "resistance arm" from the center of gravity to the hip fulcrum is shortened continuously, and the force on the rectus abdominis is not great.
Equal to ∠ 45 —— When the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best time to be stressed.
Conclusion: No matter what kind of push-ups we do, including sit-ups, please extend the duration of the 45-degree angle between the body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can get the most effective exercise.
Tip: How to ensure that your body just rises to a 45-degree angle? There are three small methods: 1. Generally speaking, when the line of sight is flat on the flexed knee joint, the angle between the body and the ground is 45 degrees;
2. You can practice in front of the mirror; 3. The ascending action should be slow, and you should feel it slowly. I feel that the maximum stress on the abdomen is 45 degrees, and stop at this position. The third method is highly recommended.
slow motion
Physical education class's sit-ups are rated as physical exercises. The more you do in a minute, the higher your score. As a sexy abdominal exercise, all actions including sit-ups must be slow! Feel the pressure in your abdomen. Expert recommendation: 10 ~ 15 per minute is 1 group. Do 2 ~ 3 groups at a time, and rest between groups is about 1 minute. Abdominal breathing and abdominal massage at rest.
4. Three times a week
According to the Internet, Karen Mok does 50 sit-ups before going to bed every day. Think of her small waist and flat belly. You think you should practice every day. No! Now give yourself a reason to be lazy.
Abdominal muscles are formed in exactly the same way as other parts of the body, and it takes some time to shape. After each exercise, it takes 48 hours for the cellular morphology of muscle tissue to be "reconstructed". Doing abdominal exercises every day does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack."
Correct practice frequency: three times a week.
Perfect breathing
Perfect abdomen needs perfect breathing. Not only in the process of practice, but also in general.
During the practice-exhale in the ascending state (forced state) and inhale in the retreating state. Don't hold your breath when you are at rest, such as normal chest breathing at 45 degrees.
In the normal state-abdominal breathing helps to tighten the transverse abdominis. When inhaling, feel the abdominal cavity lift inward, and exhale deeply after inhaling fully. You can consciously carry out abdominal breathing while sitting, standing or walking, and form a habit.
6. 1:3 frequency
In abdominal exercises, the process of exertion can only play a role of 20% ~ 30%, while the process of withdrawal can play a role of 60% ~ 70%. So we should also practice according to the ratio of 1:3. For example, when you sit up and lift your body, count "1"; The times of lying flat are "2", "3" and "4".
Use equipment
The invention of fitness equipment is to make us train more safely, effectively and correctly. When you hate the "perfect" rules of sit-ups, please go to the gym to find these three things: a riding machine (bicycle fitness machine; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles; After comprehensive evaluation of the effects of 13 abdominal fitness methods, experts believe that the above three methods are the most effective abdominal exercise equipment at present.
8.65438+ 0.5 hour after meals
65438+ 0.5 hour after meals is the best time for abdominal exercise. If you like to practice ABS, you'd better add enough protein and carbohydrates after practice.