Suggestion 1. Eat the right food.
Many people think that practicing abdominal muscles means that they can only live by constantly eating eggs and boiling chicken breasts. Actually, it is not. As long as you quit all processed foods, don't eat snacks, choose fresh foods without preservatives, and replace those processed foods with natural foods, you won't have to control your intake of carbohydrate or calories too much, and you will find that your body will also undergo tremendous changes.
2. abdominal muscle training
When you exercise your abdominal muscles, you should constantly change your training methods and don't stay the same. The same fitness program is prone to a platform period. If you haven't made progress for a long time, you can try new ways to challenge your body.
For example, take a yoga class once a week (yoga can exercise your core strength from different angles), change the number of repetitions and try new exercises.
The following is the abdominal muscle training plan:
Roll backwards on the stool and do it 25 times.
Side plate-hip lift, 20 times.
TRX belly roll, 20-30 times.
Sitting posture Russian twist+fitness ball abdominal roll, do 20-30 times.
Hold the medicine ball over your head for 20-30 times.
Climb the board 20-30 times.
3. Change bad living habits
Sleep is closely related to your health and fitness effect. Adequate sleep can prevent excessive hormone secretion, leading to abdominal fat accumulation.
So is stress. Emotional management is actually of far-reaching significance on the road of fitness. When you really deal with stress, slow down the pace of life, spend a little time alone every week, and release the stress of fitness will get twice the result with half the effort.
4. Improve overall training
Many people don't realize that core training is not enough to practice abdominal muscles. If you find that your body fat rate has not dropped, it's time to increase your strength.
Aerobic exercise can be added to abdominal muscle training. You can do some super-group (referring to two groups of continuous training) training strength, such as 30-60 weight lunges, in-situ mountain climbing, skipping rope and so on. Repeat the super group 3-4 times, and your body will change dramatically!
If you have never tried this method before, you will be surprised to find that it can not only help you lose fat, but also improve muscle endurance and effectively build abdominal muscles.