One: Exercise method

1, frequency

Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.

2. Weight

The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So it is suggested to replace the burden with tension and control.

3. The status is correct

When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly.

3, hanging legs.

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's very comfortable, but it only stimulates your hips rather than your abdominal muscles.

4. Sit down and lift your legs.

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted.

5. Sit-ups

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

6, supine legs curled up

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

Step 7 breathe

Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Two: diet.

1. Try not to eat meat. Meat contains a lot of precipitated substances, which has a good effect on the formation of muscle exercise. Do not eat spicy and irritating things, such as peppers, peppers, garlic, onions, etc., and eat more high-protein foods, such as vegetables, beans, mushrooms, etc.

2, eat more fruits, try not to eat or eat less at dinner, fruits should eat bananas, apples and other foods, can not eat fruits with high sugar content, such as sugar cane, oranges and so on.

Three: Aerobic exercise

1, running.

Running every day is one of the cheapest and most effective ways to exercise abdominal muscles. You can make decisions according to your own physique every day. You can run for three or four kilometers as a warm-up exercise. Running can exercise your coordination. Expanding your vital capacity is an essential exercise before exercising your abdominal muscles.

Step 2 sit-ups

This is the key and the most effective way to exercise abdominal muscles. You can arrange projects according to your physical fitness and time every day. Do one hundred for those with poor physical fitness and two hundred to four hundred for those with good physical fitness. It can also be superimposed according to daily conditions to quickly exercise perfect abdominal muscles.

3. Torsional motion

After doing sit-ups, you can also do twisting exercises after resting and relaxing, first from left to right, and then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.