Did the abdominal muscles come out? Do you envy seeing other people's abdominal muscles? A figure with a perfect curve is definitely a high rate of turning back. If you want to have abdominal muscles and a perfect curvy figure, you can't do without exercise. Now more and more people exercise by running, so is it possible to have abdominal muscles? Come and have a look with me.

Did the abdominal muscles come out? 1 The real reason for the poor fat reduction effect is:

First, regular aerobic exercise can enhance the heart and lung function, the internal organs become stronger, and can provide more energy for aerobic exercise, so that the body does not need to consume too much fat to provide energy.

Second, regular aerobic consumption of fat, but also the decomposition of muscle. Muscle loss leads to a decline in basal metabolism, which accounts for most of fat consumption. Basal metabolism will keep you burning fat.

What really consumes fat is: intermittent aerobic training. The best way is to do intermittent aerobic training for about 18 minutes after strength training, which can improve your body's metabolism to a certain level and last longer, so that you can stay at a high metabolic rate level for the next 24 hours and consume fat all the time.

Intermittent aerobic training is "warm-up for 2 minutes-fast running (9- 10) for 2 minutes-middle running (6-7) for 2 minutes", with three cycles, *** 18 minutes or so.

Short interval training of 18 minutes per day greatly improves the metabolic rate of the body, and its effect is better than that of routine aerobic training of one hour per day.

Through the introduction of the above content, I believe everyone already knows that abdominal muscles can be exercised by running. However, if you want to exercise your abdominal muscles better, you can't use regular running methods, but you need intermittent running methods to exercise your abdominal muscles effectively. Interested friends may wish to try to run your abdominal muscles according to the above method.

Will the abdominal muscles run out? How to develop perfect abdominal muscles?

The strength of lumbosacral muscles is the core strength in the human body. If a person can't reach the waist strength, no matter how big the chest muscles are, we should strengthen the abdominal muscles.

Unlike other muscle groups, you can't grow up without going to the gym. You can practice abdominal muscles every day. After a long time, your abdominal muscles will naturally come out There is also the vest line that most people yearn for. People who practice vest line are generally beautiful, and ladies are no exception. Here are some ways to exercise your abdominal muscles.

First of all, introduce the flat support: lying on the floor, elbows shoulder width apart, other parts hanging off the ground. Toes play a supporting role, concentrate and keep muscles tense.

Belly rolling is a necessary exercise of abdominal muscles, which stimulates abdominal muscles very obviously. Action essentials: Lie on your back on the floor, bend your legs naturally, keep your legs and abdomen still, put your hands behind your head, and use abdominal strength to drive your upper body to the same height as your knees.

Another practice method of belly rolling can also be practiced at home. Let's look at the essentials: lie on your back on the floor, put your hands behind your head, lift one leg and touch your upper body with abdominal strength. Another same method.

Abdominal training is almost a well-known sport for women and children: sit-ups, but this time sit-ups need weight-bearing exercises. This action is best practiced in a place with equipment, and sitting on the floor will not be very effective.

For comrades who want to own the vest line, side plate support is the best action. The lateral abdominal force supported by the side plate is more likely to appear vest line. Explain the essentials of action: lie on your side, on the floor, with your arms propped up close to the ground, and other parts suspended from the ground to concentrate.

For abdominal muscles, there is no big muscle group, so you can practice every day, but you should pay attention to protect yourself from injury. Exercise is for fitness, not for fitness.

Will the abdominal muscles run out? 3 how to practice waist and abdominal muscles?

Lift your legs.

Lie on your back and lift your legs to exercise rectus abdominis, psoas diaphragm and rectus femoris.

Lie on your back on a flat ground. If you are in bed, you can grasp the edge of the bed above your head with both hands, or press the bed surface at both sides of your body with your arms.

Straighten your legs up at the same time (or take turns on one leg). After stopping for a minute, he slowly stepped back, quickly raised his legs and leaned back slightly. Practice exercise slowly. Inhale when you fall, exhale when you lift your legs, and complete your leg movements when you tighten your abdominal muscles.

sit-up

Sit-ups mainly exercise abdominal muscles, but also exercise legs and waist.

Lie on your back on the inclined plate, hook your legs on the sponge column at the lower end of the instrument, put your hands on your chest, and sit by the strength of abdominal muscles when your trunk bends up until you feel the contraction of abdominal muscles.

Control the abdominal muscles and slowly lean back. The whole range of motion does not exceed 45 degrees.

Don't bend the trunk with the rebound force or inertia of your back, don't rotate around the hip axis, and don't use the pull of your legs or toes. When sitting up, hold your chest out and keep your elbows close to but not beyond your knees. Don't bow your head with your chest down, or you will hurt your spine and back.

Leg lift

Hanging legs mainly exercises the abdomen.

Hang the object with both hands, keep your body suspended, and don't swing back and forth.

Contraction of abdominal muscles, raising thighs to be parallel to or slightly higher than the ground, and even bending legs. Stop for a minute and put it down slowly. The thighs should not be completely perpendicular to the ground. Don't put your legs down too quickly and don't touch the ground. When lifting upwards, don't let your hips leave the supine board to protect your waist. The straight leg exercise is of high intensity, and beginners can complete the action with leg bending posture.

Want to build good abdominal muscles, not just talk about it. Be sure to stick to it and build good muscles. When you exercise your muscles, you can be prepared first, so that you won't be overworked. When you exercise this abdominal muscle, you must pay attention to maintaining your abdomen to avoid injury. You can have a proper massage after exercise.