1. In general, if the abdominal fat is thick, you should first pay attention to aerobic exercise, such as brisk walking (the earlier the better), jogging (the slower the better), and cycling (the knees should never exceed the toes, otherwise the thighs will be thicker). Aerobic exercise must take more than 30 minutes to be effective, otherwise it will only consume glycogen and not fat. As a result, you will be hungry, but you will not lose weight. My personal experience is to run 10 km for 75 minutes every day, which basically reaches the level that the consumption of aerobic exercise under normal diet is greater than the speed of fat accumulation.
2. After a certain amount of fat is consumed, you can start muscle-free strength training. Normal training needs to ensure three muscles a day, including one big muscle (chest, back and thigh) and two small muscles (two heads, three heads, triangle, thigh and calf, etc. ). Three muscles form a large group, and each group has a rest time of 72 hours. For example, after practicing chest, head and triangle on Monday, don't practice these three parts on Tuesday and Wednesday. You must let your muscles have enough rest time so that they can grow into shapes.
The weight of muscle training should be that you can do 20 instrument movements at a time, and the interval between each movement should not exceed 4 seconds. Practice in groups at this weight, each group is 8~ 12, and do 4~6 groups, with a break of 1 minute in the middle of each group, not too much or too fast, and keep the muscles congested when doing it.
As for the abdominal muscles that you are most concerned about, I have to say that this muscle group is absolutely different from human muscles, and its recovery speed is very fast, so you must do sit-ups every day and do 4~6 groups as usual, but each group must be exhausted, that is to say, you don't have to count how much you have done, just work hard until you can't do it, rest 1 minute and continue to do it. Each group is not required to do the same amount, but each group must be exhausted so that your abdominal muscles can grow.
3. Muscle rest and relaxation is actually very important, even more important than muscle exercise and aerobic exercise.
Let's start with aerobic exercise. If you don't relax after aerobic exercise, your legs will turn into ugly elephant radish legs. Be sure to pay attention.
Take long-distance running as an example: you can't stop to have a rest after a long-distance running. You should walk slowly for 200~400 meters, then replenish water a little and start to relax your leg muscles. First, find a big tree or something to step on and do lunges to stretch the thigh and calf muscles; Then the whole body stands up straight, the foot surface is lifted up, the foot is stepped on the root position, and the whole body stretches the calf close to the book; Stand down and straighten your thighs. Do not use force. Bend down and hold four heads with your hands, shake them back and forth, and relax your thighs. Finally, sit down, one leg is bent and suspended, and both hands make fists and pat the gastrocnemius slightly to relax the calf.
However, if you don't relax your muscles after muscle free strength exercises, your muscles will be injured, which will not only have no aesthetic feeling of lines, but also turn your muscles into irregular muscle bumps. Think about your six-pack abdominal muscles, one side is high and the other is low, one arm is long forward and the other is long backward. . . . . Practice short for bullshit. So we must pay attention to muscle relaxation exercises. How to relax and check online? I am too lazy to code words. I typed more than 1000 words by hand, which is enough for a small paper. I hope I can help you.