It takes enough persistence, time and patience to build six abdominal muscles. There are two things that must be done: fitness and weight loss. You need to stick to diet and exercise to achieve your goal. If you accumulate too much fat in your body, even if you have perfect abdominal muscles, it is difficult to show them. This article will introduce you to an effective way to train 6-pack abdominal muscles.
Part I: Abdominal muscle exercise movements
Sit-ups lie flat on the ground, with your feet on the ground, your knees bent and your hands crossed on your chest. You can let others hold your feet steady, or put heavy objects on your feet. When you are ready, start doing sit-ups and lift your back and lower shoulder blades off the ground. Keep your back straight (don't bend over) during this process. Then you can return to your original lying position. Repeat the above process to continue the practice.
When you can easily cope with sit-ups (for example, you can easily complete multiple groups of exercises), you can appropriately increase the difficulty. You can do sit-ups on a tilted chair or do weight-bearing exercises. For example, you can hold a heavy object on your chest before doing sit-ups. With your own progress, you can constantly increase the burden.
Abdominal contraction exercise. Lie flat on the ground (you can use/don't use cushions according to your own habits), put your hands on your chest or gently put them next to your temples (be careful not to put your hands behind your head to avoid hurting your cervical spine), and bend your knees. When you are ready, start pulling your shoulders to your knees with your abdominal muscles.
Please remember not to lift the whole back off the ground, which will cause back muscle strain. Besides, it won't help you build six-pack ABS faster.
The most important thing about belly rolling is the initial contraction of the abdomen when you lift your shoulders off the ground. When your shoulders leave the ground, start to exhale, but don't rush to exhale completely. When your shoulders leave the ground, you should still take a deep breath.
When rising to the highest position, stay for about 1 s and exhale completely. Then lie down slowly, then inhale through your nose until your shoulder blades land. Be careful not to hit your head on the ground.
Exercise at the core of the body. Knowing the function of abdominal muscles can better train perfect abdominal muscles. The full name of abdominal muscle is rectus abdominis. Among them, "rectus muscle" comes from Latin, which means "straight, exclusive and straight". Contrary to common sense, the main duty of abdominal muscles is to make us stand upright and stand firm with the back muscles, instead of bending over and stretching on the fitness ball. Therefore, the most effective abdominal exercises are those that can help us strengthen the core of the body and support our spine, including squats and hard pulls.
Leg lifting exercise. Lie flat on the ground with your legs flat and your hands at your sides. When you are ready, lift your legs (be careful not to bend your knees) until (or close to) 90 degrees. Then put down your legs and repeat the above process, being careful not to touch the ground.
If you want to challenge the difficulty, you can also use parallel bars and other equipment to support your body with your hands and your legs volley, and then do the following exercises.
Primary: Raise your knees to your chest, keep your knees bent, and keep your calves under your thighs.
Intermediate: Raise your legs to a horizontal position and keep them straight. This action helps to tighten the muscles below the abdomen.
Advanced: If you are a fitness expert, you can also try to lift your legs with a fitness ball between your legs. In addition, when doing pull-ups, you can also use instruments such as horizontal bar to keep your legs straight and keep your front level.
Fold sit-ups and lie flat on the ground with your hands on your sides to keep balance. When you get used to this sport, you can let go of your hands. At the same time, lift your knees and torso until your knees and face move to an imaginary boundary, which should be set above your pelvis. Standard posture should allow your lips to touch your knees. Legs should be together naturally, feet should be close to hips, and folding stool who has folded should hesitate. Then, you can resume your prone position and repeat the above process.
Don't let inertia take you away. Slowly put your hands and feet back on the ground. If you can handle it well, you can also add a heavy burden to your footsteps.
Lift your hips. First of all, you should pose as push-ups, but you should support yourself on the ground with your elbows and forearms. After the elbows and forearms are stable, the hips are raised as high as possible, and the body will gradually arch into a mountain shape, and the hips are the highest point of the mountain. After that, you can put down your hips and return to your previous posture, but be careful not to let your back fall below your hips.
Static support (also known as plane support). First pose as push-ups, but support on the ground with elbows and forearms to keep your body level. This action is also called flat support, which can effectively exercise our body core (including abdominal muscles) and better maintain our posture. Stay in this position as long as possible.
Beginners should try to stick to static support for more than 45 seconds. Abdominal exercisers who exercise for a long time can usually keep this posture for more than 5 minutes.
We can also carry out lateral static support movement, keep our body posture and turn our body to the other side. At this time, we only need one hand to support on the ground, the other hand to point to the air, and one of our legs is on the supporting leg. Try to keep this position for a long time.
Exercise the oblique muscles. In the initial stage, the oblique muscle is not the focus of training, but with the continuous progress, we will gradually pay attention to the position of the oblique muscle. Oblique muscle is the muscle on one side of our stomach. There are many ways to exercise the oblique muscles, such as twisting the trunk of the body to resist help. In the gym, there are many corresponding equipment that can help us exercise the oblique muscles. We can rotate our bodies when doing sit-ups, bend and stretch our sides, and twist our sides with the help of fitness balls. However, please note that many beginners tend to compare their weak oblique muscles with their weak abdominal muscles (abdominal muscles are not commonly used in daily life, so they are not strong), which leads to relaxing the exercise of oblique muscles from the beginning.
When doing bicycle sit-ups, lift your feet off the ground and alternate each leg in the air. Lift the left knee to the right shoulder, and then lift the right knee to the left shoulder.
Pull-ups. Pull-ups can effectively strengthen the muscles around the stomach and abdomen. Do five forehand and backhand pull-ups respectively. This exercise can strengthen the chest muscles and biceps.
In addition to the above actions, explore new exercise methods in daily life. Here are some possible ways:
Exercise with the help of fitness balls. Using fitness balls for belly rolling can bring instability during exercise, increase exercise effect and improve body balance. There are many ways to exercise the core of the body. When you don't feel sick or are in a suitable situation, you should do as much relevant training as possible. You can bend forward from your hips and even bend your head to your knees.
Add more complex movements to carry out the core of the body. Doing so can exercise your whole torso more effectively. For example, you can combine push-ups with exercise: put push-ups on two dumbbells, and then lift dumbbells with both hands. In this process, you can see how difficult it is to keep balance. In short, be creative and add more interesting exercises to your daily exercise, and you will enjoy it.
Part II: Aerobic weight loss and eating habits 1: Understand the significance of weight loss. You need to burn more calories to lose weight. 1 pound of fat is equivalent to 3500 calories. Taking into account the daily diet, losing 1 pound is equivalent to taking in no less than 3500 calories. It sounds easy, but it is not that easy to do. So we should also pay attention to the following two points.
Never set unrealistic goals. 1 hour strenuous exercise can only consume about 800 to 1000 calories. However, more exercise is always good. If we eat 600 to 800 calories more than we eat every day, we expect to lose 1 pound in a week. At the same time, our abdominal muscles will gradually take shape.
When you lose weight on a beer belly, you should first understand the fact that there is no way to lose weight in a certain part of your body (so-called "specific part training"). The fat in our body will accumulate in many different parts of the body. When we lose weight, there is no special way to reduce fat only for specific parts such as abdomen or thighs.
2. Aerobic exercise. You should lose excess belly fat first. Because even if you exercise regularly, with plastic abdominal muscles, excess fat is accumulated in the abdomen, which is difficult to show. Aerobic exercise is a kind of exercise to improve the heart rate of athletes in a given time. Common aerobic exercises include running, jogging, cycling, dancing and boating. Always do aerobic exercise (preferably 3 to 5 times a week), and the time of each exercise is not less than 1 hour.
Try interval training. Intermittent training is a long-term slow exercise after a short period of strenuous exercise. Researchers believe that interval training can consume body fat more effectively than long-term slow exercise with the same intensity. Research shows that people who train intermittently for 20 minutes every day lose an average of 4 kilograms more than those who train at a constant speed for 40 minutes every day for more than four months.
3. Reduce eating at night. The food you eat every night can easily accumulate into body fat. This is not because our digestive system begins to sleep, but because most of the things we eat at night are high-calorie snacks, such as pizza and ice cream. We usually go to bed before digesting them. When we go to sleep, although our digestive system is still busy, most people usually only eat desserts and starchy foods before going to bed, instead of vegetables such as cabbage and spinach. In this regard, you can refer to the following practices.
Try to increase your lunch intake, or eat some beneficial snacks before dinner. Fruits and vegetables are not only healthy food, but also can suppress appetite. Some nuts are also a good choice.
Drinking more tea before eating can reduce hunger and make it easier to control food intake.
4: insist on eating breakfast. Many people are too busy to have breakfast. From the perspective of losing weight, skipping breakfast has two hazards: First, skipping breakfast will induce your hunger; Secondly, skipping breakfast will make it difficult for our metabolic system to work. Eating a healthy and nutritious breakfast can prevent us from overeating in the future dinner, and at the same time, it can wake up our metabolic system, improve its working efficiency 10%, and make it run efficiently all day. The following two points are also good methods.
Eat more lean protein food. You should eat more of the following foods:
Protein milkshake, spinach, chicken breast, blueberry yogurt, bananas, salmon, cereal and potatoes.
Try to avoid eating the following foods:
Butter biscuits, starchy foods such as sugary cereals and French fries, refined wheat foods (such as white bread), smoothies.
5: Load. The higher the proportion of muscles in our body, the more calories we consume, even at rest. In addition, anti-pressor training can help us control the decline of muscle proportion and reduce calorie intake. If we only do aerobic exercise (such as running, playing basketball and playing football) and neglect weight-bearing training, it is likely to lead to a decrease in our muscle proportion, thus affecting our abdominal muscles.
6. Maintain the stability of metabolism. Although there is no scientific evidence that six meals a day will be more beneficial to lose weight than three meals a day, some foods will slow down our metabolism. Avoiding the following foods can stabilize our metabolic process:
Refined carbohydrate foods, such as white bread, pasta, rice, etc.
Sugary food, sugar will be absorbed quickly by the body, but it will slow down metabolism.
High-fat foods, such as fast food and fried food.
7: Drink plenty of water. We should absorb at least half of our weight every day. Of course, our weight is measured in pounds, and the water we absorb should be measured in ounces. Therefore, people who weigh 150 kg should drink at least 2.2 liters of water every day. It sounds strange to drink so much water, but we can get water through some foods, and you can also replenish water through other drinks.
Please pay attention! Drinking too much water (such as up to several liters of water, especially when sweating) will dilute the salt and minerals in the human body, which is dangerous. If you exercise a lot and sweat a lot, you should also pay attention to salt supplement while supplementing water. We can drink sports drinks or eat some foods rich in potassium, such as bananas and apples.
8. Replace flour and rice with coarse grains. Scientific research shows that people who only eat coarse grains (plus 5 portions of fruits and vegetables, 3 portions of low-fat dairy products, 2 portions of lean meat, fish or poultry) are more likely to lose their beer bellies than those who eat the same diet but all refined foods. Because coarse grains can change the functions of glucose and insulin in our body and accelerate the burning of fat.
9: Keep enough sleep. Doctors have more definite evidence that sleep (or lack of sleep) will affect our hormones, and then affect our appetite. In one study, scientists compared two groups of people. One group sleeps 5.5 hours a day, and the other group sleeps 8.5 hours a day. The results show that the group that sleeps 8.5 hours a day is more likely to consume body fat than the other group.
10: Relieve pressure. Stress, like sleep, will affect our success or failure in losing weight. In another study, a group of people slept more than 6 hours a day, but not more than 8 hours. People with less stress are more likely to lose weight successfully than those with more stress.