Abdominal muscles are different from other muscles in the body. Abdominal muscles need daily stimulation, while other muscles in the body need to rest for 72 hours after a complete congestion. Give you a fitness plan and diet table. I wish you a good figure as soon as possible!
(1) fitness plan: Monday: chest+three-head-down barbell press 8- 12RM (pieces) X3 group, 8- 12RM upward tilt dumbbell bird 8- 12RM sitting posture E-Z bar barbell neck back arm flexion and extension 8-/kloc.
(2) men's muscle-building diet plan (reference): breakfast at 8:00, yogurt or milk 250ml, appropriate amount of vegetables and fruits, a cup of oatmeal or three whole wheat flour buns, 10:00 four eggs (two whole eggs and two proteins) with meals, two pieces of bread, 12:00 lunch orange juice, 650. Appropriate amount of fruit 14:30, two in protein, one banana, 200ml of training milk16: 00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit: high protein. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Fitness food: coarse grain boiled potatoes, corn oatmeal, apple, orange, peach and banana juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
(3) Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep! When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain. Training action: I usually only use three exercises and avoid monotony by changing their order frequently. Here are my three favorite exercises: sit-ups: lying flat on the ground, putting your calves on the bench, then contracting your shoulders and forming an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me. Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control 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 stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs. Sit 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, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. 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 understand them thoroughly. Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles. Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
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