First, gain muscle and reduce fat.
1, aerobic exercise and strength training
Aerobic exercise is mainly to enhance cardiopulmonary function. Long-term muscle contraction and stretching require the heart and lungs to provide oxygen and help take away the fat in the muscle. After a long period of aerobic training, you will find that your physical function is obviously improved, your whole body is full of strength, and your weight loss effect is good. There are many kinds of aerobic exercise, such as running, swimming, skipping rope and so on.
Strength training is mainly to strengthen muscles. Many girls resist strength training for fear of becoming? Muscle man? This statement is wrong. Through strength training, helping to digest fat is to let the body metabolize, expel toxins from the body and shape more linear muscles. Strength training includes lifting dumbbells and pull-ups.
2, reasonable diet, balanced collocation
If you want to have eight-pack abdominal muscles, you must change your usual bad habits of overeating and eating indiscriminately, so you should control your diet and try to reduce the intake of high-fat and high-calorie foods. But you can't go on a hunger strike, which not only greatly reduces the weight loss effect, but also does great harm to the stomach. Give priority to light food in your life, and add more protein and carbohydrates, which can replenish energy during exercise and double your fat-reducing effect.
Second, abdominal muscle exercise methods
1, plate bracket
This action is very effective for testing the body's arm strength and practicing abdominal muscles. First, bend your hands behind your head, lie on your back and bend your legs slightly. Pay attention to the elbows and shoulders at 90 degrees, support the ground with toes and arms, keep your body at the same level, tighten your abdomen and breathe evenly. This action can stretch ligaments and strengthen muscles.
Step 2 sit-ups
This action is very simple, and it is also the basic action that we insist on practicing abdomen. As long as we bend our knees to 90 degrees, this is the correct starting posture. You can do it properly before going to bed at night, but step by step to avoid lumbar injury.
3, supine anti-belly roll
This action can be carried out intermittently as long as the hands are supported on both sides of the body and the legs are straightened and lifted upward by abdominal strength to avoid fatigue and muscle injury.
4. Lie on your side and cross your legs
This action can effectively exercise abdominal muscles. You can put a yoga mat on the floor, because the yoga mat can not only absorb sweat, but also avoid damaging the spine because the floor is too hard. Legs suspended, thighs crossed. This action can be repeated for 2 minutes, which is very helpful for muscle exercise.
When you are a abdominal muscle training, you must follow your own conditions. If some difficult movements are beyond your tolerance, you should avoid them selectively to avoid stretching your muscles and causing unnecessary trouble. If possible, you can go to the nearby gym with your friends, because the gym is fully equipped; You can also consult a professional coach for guidance, and the effect will be better.
Conclusion: the method is always difficult, and it is not difficult to practice abdominal muscles. As long as you have the determination to have abdominal muscles, I believe it will come true one day? Abdominal dream exercise can keep you young, burn calories and bloom your dreams, so start exercising today.