The abdominal muscles in the picture are not particularly developed, but the owner is too thin (the arm muscles can be said to be useless and the chest muscles are not uniform in size and thickness), which is very prominent. Basically, you can get out as long as you practice, and even some strong people can get out by themselves as long as they lose fat. If you have time, you can come out in 3~4 months at the earliest, but it doesn't depend on the intensity and frequency of your exercise, but on how big your stomach is.
The intensity of running every morning is designed by yourself, but it is best to stick to it for more than 30 minutes to lose weight 15 kg. Besides, there is fat accumulation in the abdomen, so it is difficult to get out of shape unless you practice first and then gain weight.
Start practicing 1 3 days, and do 30 exercises in 3-5 groups every day. When the acid swelling period is over, it will be fine to rest for 2 days between groups. Wait until you can improve to 40. Five groups completed Baidu abdominal muscle stress-free for 8 minutes, and each group did/kloc-0 every morning and evening.
In addition, an additional intensive training is conducted every 3-5 days (there is no limit to the number of standard sit-ups, at least 3 groups). After training, rest on the first day, and then rest for 8 minutes.
Primary adaptation, then intermediate advanced?
Basically, if you are not too lazy or have too much fat, you will have obvious abdominal muscles at the intermediate level.
Question 2: How many months does it take to exercise abdominal muscles? When is the best time to exercise every day? If you just want to exercise the endurance and strength of abdominal muscles, you can achieve remarkable results in 3 months. But if you want to pursue visual effects at the same time, then strength training alone is not enough, and you must cooperate with regular aerobic exercise and strict diet control. You'd better jog for half an hour after strength training to increase the effect of reducing fat.
The best time to exercise every day is from 4 pm to evening, when the body is the most energetic and the exercise effect is the best.
Abdominal muscles are different from other muscle parts, and muscles in other parts need more than 48 hours of exercise interval. For abdominal muscles, the interval should be more than 24 hours. For example, exercise abdominal muscles at 3 o'clock this afternoon, and exercise after 3 o'clock tomorrow afternoon.
The total time of muscle exercise should not exceed 1 hour. If the time is too long, the secretion of testosterone in the body will decrease, which is not conducive to promoting muscle synthesis.
Dietary Precautions: You should adjust your diet structure and choose a diet with high protein, low fat and low floating compounds. Eat less greasy food. Pork, mutton and even lean meat are high in fat, so try not to eat or eat less. If you eat meat, eat chicken breast and fish. You can also eat eggs, beans and milk to supplement protein. The amount of staple food should be reduced, and every time you eat 7 points full.
The picture shows the percentage of male body fat. Compare your situation. If you are in the state of 12%~ 14%, you should strictly control your diet and do regular aerobic exercise according to my suggestions above.
Question 3: How long does it take to practice abdominal muscles? How many times can I come out to practice a day? It's that you didn't follow the principle of fitness seriously. Fitness should be guided by slow movement, great strength, long displacement and low frequency. Abdominal exercises, with 10- 15 times as a group, put your hands behind your head, and don't stand up when you get up. You should fully feel that your abdomen is exerting strength to tidy up your body, control the speed when you get down, and let your abdominal muscles continue to exert strength. 6-8 groups a day, exercise every other day. If your abdominal fat layer is not thick, you will see the effect within one month.
Seek adoption
Question 4: How many abdominal muscles should I practice a day? There are generally 8 abdominal muscles, and the first 6 muscles can be quickly displayed by doing sit-ups and exercises. But the following two muscles belong to the lower abdominal muscles, and sit-ups can't make them exert their strength, so hanging legs is the best training method.
Three exercises:
Sit-ups: lie flat on the ground, put your calves on the bench, then shrink your shoulders and create 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. For intercostal muscles, my knees turned left and right, and I also exercised 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's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * 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.
Leg lifting in sitting position: This action can better * * * 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.
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.
You should make sure to do at least two of the three actions I give you every day. Each action is a group of four consecutive groups, separated by one minute. You can have perfect abdominal muscles in a month.
In terms of diet, drink more white water or juice, eat more lean meat, (eat more high-starch foods such as potatoes and sweet potatoes), and cook 4 eggs a day (only eat egg whites).
I wish you early success.
Question 5: How often do the general abdominal muscles come out for professional fitness? Every part of the body muscles can't exercise every day, usually once every 4 to 5 days, so that the muscles can repair themselves and increase. But, except for the abdominal muscles! ! ! Because most of people's daily movements and sports involve abdominal muscles, abdominal muscles are very hard and it is not easy to practice them.
When exercising, after practicing the planned muscles on the same day, use the remaining time to practice abdominal muscles crazily, and practice abdominal muscles every day. And set aside a specific 1 day every week to practice abdominal muscles.
If it is to reduce stomach, moderate intensity is ok. If you want to develop obvious abdominal muscles, moderate-intensity training is a waste of time, and you must overload and practice with high intensity.
I'll tell you a way. It's simple.
Find something heavy (sandbag or something heavy, find it yourself) and tie it to your leg to do sit-ups or sit-ups with upper body weight. It's best to hold it with your hands or carry it on your shoulders.
Attention! The number of times in each group is 6-9, but each group must be exhausted after finishing, that is, you can't do more than one. Six groups of basics, each group should rest for no more than 1 minute and a half, and practice once every two days, but the muscles must be swollen, swollen, slightly twitching and painful at the end of the day. Supplementing protein for 30-90 minutes after the exercise is the golden age for muscle supplement to grow protein. Eat a few eggs, cakes, silkworm chrysalis and high-protein food. After 2 months, abdominal muscles were formed.
Question 6: How long should I practice my abdominal muscles every day? How long should abdominal muscles be exercised? It will take at least half a year to achieve that obvious effect. First of all, you need to lose fat, not that you have no fat at all. You can see some fishing lines on your stomach, which are traces of abdominal muscles. Then, you should insist on at least 200 sit-ups every day. Remember to bear the burden and divide into several groups to see your physical strength. Use a backpack and pack.
Question 7: How long do you practice abdominal muscles every day? Abdominal muscles: 4 groups from both ends.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds. Do it as soon as possible after recovery, and the number of each group should be tired.
Practice more than four times a week.
Question 8: How long does it take to practice abdominal muscles a day? You can practice abdominal muscles four or five times a week, less every other day and more every day.
I hope I can help you, thank you!
Question 9: How long does it take for the abdominal muscles to develop? Do you need to practice your abdominal muscles every day? It depends on how you practice and how your original physical foundation is. You will come out in three months, and you will not come out in three years. It's like asking, how long will it take to get into Tsinghua?
Question 10: How many hours do you exercise every day? How long does it take to have abdominal muscles? Need aerobic+anaerobic+dietary intake, not a few days. The muscle formation period is at least 3 months, understand? You can go to the goddess to see a good way of muscle training. It's a website!