How do girls practice abdominal muscles 1 how do girls practice abdominal muscles?
It varies from person to person and is also related to the degree of exercise.
1, overweight
People with cylindrical body, red head, thick neck and wide shoulders, and strong limbs are generally high in body fat and relatively low in muscle mass. They need to lose weight systematically before practicing the vest line, so they will spend more time than those who are thin.
2, the body is thin.
People with slender figure, small head and white face, flat chest, slender muscles, less subcutaneous fat and slender limbs have high metabolic rate and are not easy to gain weight, and their muscle mass may be low or acceptable. Their body fat rate is generally not high. In a relaxed state, only the skin can be pinched, and there is not much fat. Generally speaking, the time to practice vest line will be faster than that of overweight people.
The best time to practice vest line
The best exercise time of vest line is generally about one hour after dinner, and the exercise time should not be too long, just 20-30 minutes.
1, around 17-20 in the evening.
17:00- 20: 00 at night is suitable for exercising vest line, because at this time, human body's physical fitness is at its best, sports ability is at its peak, heart rate and blood pressure are also rising, and muscle speed, endurance and strength are also at their best. If you do vest line exercise during this time period, the effect will be better than other time periods.
It is better to exercise for 20-30 minutes at a time.
The more exercise time, the better. Too long exercise time will cause muscle fatigue, while too short exercise time has little effect on muscle stimulation. Therefore, in order to have a good effect of exercising vest line, it is best to keep exercising for 20-30 minutes on the basis of ensuring the correct exercise movements.
How girls practice abdominal muscles and waist is not only a sign of showing women's sexy beauty, but also an important part connecting the body and trunk. According to people's aesthetic concept, waist and abdomen should be the thinnest among women's measurements, and its appearance directly affects women's curvaceous beauty and physical beauty. The soft waist has beautiful dynamic and static curves and is full of youthful and energetic health beauty. Therefore, in order to pursue healthy physical beauty, more and more women are beginning to realize the importance of having bodybuilding abdominal muscles.
The correct way for women to exercise abdominal muscles
With the right exercise method, women can also have beautiful and sexy abdominal muscles. Let me introduce several effective exercise methods to you:
1, practice the upper abdomen method: lie flat on the ground, straighten your hands vertically upwards, use the strength of your waist and abdomen to slowly push your body upwards until you sit at 90 degrees on the ground, and then slowly lie back on the ground. Repeat for 5~ 10 times. Be careful to move slowly, keep your feet on the ground and don't leave. All the movements must be done by the strength of your waist and abdomen.
2. Practice the lower abdomen method: the body lies flat on the ground, hands are flat on both sides of the body, feet are vertical upward, and keep 90 degrees with the ground, then feet are pushed upward, and the legs are pressed against the abdomen by abdominal strength until the eyes can see the knees. Keep breathing for 2-3 times, turn your legs separately 10 times, straighten your feet, keep 90 degrees with the ground, and then slowly fall back to the ground. Pay attention to keep your hands on the ground and support your body with the strength of your lower abdomen instead of pushing your body up with your hands.
3. Practice the lateral abdomen method: sit on the fitness ball, put your hands behind your head, land your feet, keep your hips close to the fitness ball, keep your lower body stable, and twist your upper body left and right. Pay attention to keep your feet and hips from leaving the ground and the sphere, and twist slowly to avoid muscle strain.
Many girls think that it is enough for boys to have muscles. In fact, women need muscle support more. Abdominal muscles are the core area of the human body and the place where fat begins to accumulate. Therefore, girls have the following advantages in practicing abdominal muscles:
1. Exercising abdominal muscles is helpful for girls who want to have children. It can make the abdomen more elastic and reduce the pain during childbirth. Practice less or not during pregnancy.
2. Abdominal muscles are very helpful for adolescent girls to shape their health and take the college entrance examination. After stopping development, they are not easy to gain weight and keep in good shape.
Do girls practice abdominal muscles? Through the detailed description of the above contents, I believe everyone should have clearly understood that girls practicing abdominal muscles can not only make people's figure more perfect, but also be of great benefit to people's health, and can effectively prevent the occurrence of waist diseases. I hope the above introduction can help many female friends.
How do girls practice abdominal muscles? 3. The most effective action to practice vest line.
1, abdominal breathing
Let the abdomen bulge when inhaling and tighten when exhaling, which will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth. When walking or standing at ordinary times, as long as the abdomen is reduced by force and combined with abdominal breathing, the muscles of the lower abdomen can be tightened to achieve the purpose of slimming the lower abdomen.
2. Stretch your legs on the ground
Prepare a yoga mat, with the forearm supported on the ground, so that the forearm and the upper arm are at 90 degrees, the toes are on the ground, the body is kept in a straight line, the hips are slightly raised, and the abdomen is tightened, and it stays for 3 seconds (yoga mat can avoid arm injury).
Touch the ground with your left toe, lift your right foot, stay for 5 seconds, and then change your feet to do the same thing. 1 round Repeat the above two steps 12- 15 for 3 rounds. This set of movements can train the muscle strength of the abdomen, back and buttocks.
3. Toes touch the ground
Lie flat with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. Put your hands on your sides naturally, palms down. At this time, the whole body is tight and the back is close to the floor.
Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.
4, supine alternate
The main exercise area of supine alternate method is lateral abdominal muscle. Put your hands behind your neck, bend your legs, and then push out one leg alternately. Note that the kicked leg has a certain distance from the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.
5. Sit in a chair and lift your legs
Prepare a chair without rollers. People sit in front of the chair 1/3, keep their hands on both sides of the chair surface to keep balance, put their feet together, tighten their abdomen, and lean back slightly.
After tightening abdominal training, put your feet together and bend your knees to at least the same height as the chair surface, then put down your feet and step on the ground, and do 10- 12 1 round, * * for 3 rounds.
The purpose of using a chair without rollers is to avoid imbalance and injury when doing subsequent actions.
6, arm press chair
Hold your hands tightly and put your forearms on the chair surface. The upper arm and forearm are at 90 degrees, feet are shoulder width apart, and toes are on the ground. At the same time, you can hold your hips and abdomen for 30 seconds. This action can exercise the muscle strength of your arms, abdomen and lower body.
Don't bend over and put all your strength on your hips during the process, so as not to hurt your arm support.
7. Abdominal yoga
Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs.
Inhale, stand on tiptoe, keep your back and spine upright, and move your center of gravity back slightly. Exhale, straighten your left knee, stretch your toes upward, feel the tension of the muscles behind your thighs, and stay for 3 ~ 5 breaths.
Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs.
Keep your feet shoulder width apart, put your hands together on your chest, hold your chest and abdomen, relax your shoulders and get ready to inhale.
Keep your lower body still, exhale and turn right slowly, and feel the strength of waist and abdomen rotation. Slowly straighten your upper body, exhale and turn left.
When doing the action, keep your body balanced, with your pelvis facing straight ahead and your knees still. Don't turn the pelvis with your knees when turning. Avoid leaning forward when the legs are straight, and those with tight muscles at the back of thighs can bend their knees appropriately.
8. Bend your knees and lift your feet
Prepare a chair without rollers. Sit in front of the chair 1/3, put your hands on both sides of the chair to keep your body balanced, put your feet together, tighten your abdomen and straighten your upper body.
Bend your right foot, keep your left foot straight, then lift your left foot and straighten it, just like riding a bicycle. In the process of doing it, the back is slightly tilted but not arched. You can train abdominal muscle strength by alternately doing 10- 12 1 round and * * doing 3 rounds.
9. bend your legs and abdomen
Exercise the lower abdominal muscles by bending the legs and abdomen. Keep your upper body still, put your hands on your sides and bend your legs back to your abdomen. When your legs are down, your legs are straight and your feet don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.
10, lying on your side and abdomen.
Keep the right forearm on the ground, with the upper arm and forearm at 90 degrees. Let the upper and lower bodies leave the ground at the same time, lift the left hand to the sky and stay for 15-20 seconds, and do the same on the other side. This set of movements can exercise muscle strength inside and outside the abdomen.