1, DrinkWater: drink more water. This is a very important point for every fitness enthusiast. Water can help maintain a healthy metabolism level, clean up toxins and residues in the body, and keep you in good health.

2. Aerobic exercise: aerobic training. In fact, everyone has big or small abdominal muscles. But not everyone has clear lines, because the abdominal muscles are covered with a thick or shallow layer of fat. Aerobic training can help to burn fat, and ulisses recommends aerobic training at least three times a week. Some friends may not do aerobic exercise and still maintain very clear abdominal muscle lines. But remember: you are not him. People have developed a muscle, which has a high basal metabolism and burns fat even if they don't move. So, it is better to do aerobic.

3, clean diet: clean diet. As the saying goes, "practice three points and eat seven points", and diet is really important. If you want to get twice the result with half the effort, you still have to mind your mouth. But good management is by no means not eating or eating less, but eating cleanly and nutritionally. Eat more protein, fruits and vegetables, and avoid high-calorie foods such as fried foods and desserts.

4. Frequency: high frequency. Abdominal muscles need high-frequency repeated bombing, and ulisses suggested abdominal muscle training 3-4 times a week.

5, variety: action changes. Abdominal muscle training pays attention to the change of training movements, and definitely can't just sit-ups! On the one hand, we should carry out targeted training actions according to the upper abdominal muscles, lower abdominal muscles and oblique muscles outside the abdomen. Usually 3-4 groups of movements are performed in each training. On the other hand, it is necessary to change the action from time to time, because the body will gradually adapt to an action, so the stimulation effect will decrease, so changing the action from time to time can strengthen the stimulation of muscles.

6. Empty: Empty training. Fasting training can better control the abdominal muscles, so the effect is better. It is recommended to wake up every morning, or go to bed at night, or join abdominal muscle training at the end of each training.

Stick to these six suggestions, and I believe I can see my mermaid line and vest line soon!

Several points repeatedly emphasized by the fitness coach:

(1) Exercise abdominal muscles, whether it is supine abdomen (upper abdomen) or leg lifting (lower abdomen), the movement must be slow, and always maintain "confrontation" from muscle elongation to contraction peak. Never use inertia to make it stronger, and the lumbar spine is easy to be injured. By the way, sit-ups are easy to hurt the hip joint because of their large amplitude, so the coach doesn't recommend them at present, so they are changed to abdominal rolling with smaller amplitude and more isolated motion parts. As @ Xu Chen said, it is easy to hurt the cervical spine by holding your head and doing sit-ups, which is a wrong action.

(2) In order to make the shape look good, it is very important to fully stretch after exercise. Many people will have abdominal pain after practicing for a few days, but this is lactic acid accumulation, which does not mean that the practice is in place. Stretching will relieve the pain.

(3) Abdominal muscles and psoas muscles are "two sides of the same coin". While exercising abdominal muscles, we should also pay attention to the exercise of lumbar muscles. Otherwise, the strength of abdominal muscles is increasing, and it is unbalanced before and after, and it is easy to strain the waist during exercise.

(4) As a small muscle group, abdominal muscles are actually easier to practice. In a few months, there will be obvious changes. It is difficult to consume abdominal fat. Many people can't develop abdominal muscles for a long time, but the problem is not to gain muscle but to lose fat. It is necessary to reduce oil intake and increase aerobic exercise.