2. Aerobic exercise: aerobic training. In fact, everyone has big or small abdominal muscles. But not everyone has clear lines, because the abdominal muscles are covered with a thick or shallow layer of fat. Aerobic training can help to burn fat, and ulisses recommends aerobic training at least three times a week. Some friends may not do aerobic exercise and still maintain very clear abdominal muscle lines. But remember: you are not him. People have developed a muscle, which has a high basal metabolism and burns fat even if they don't move. So, it is better to do aerobic.
3, clean diet: clean diet. As the saying goes, "practice three points and eat seven points", and diet is really important. If you want to get twice the result with half the effort, you still have to mind your mouth. But good management is by no means not eating or eating less, but eating cleanly and nutritionally. Eat more protein, fruits and vegetables, and avoid high-calorie foods such as fried foods and desserts.
4. Frequency: high frequency. Abdominal muscles need high-frequency repeated bombing, and ulisses suggested abdominal muscle training 3-4 times a week.
5, variety: action changes. Abdominal muscle training pays attention to the change of training movements, and definitely can't just sit-ups! On the one hand, we should carry out targeted training actions according to the upper abdominal muscles, lower abdominal muscles and oblique muscles outside the abdomen. Usually 3-4 groups of movements are performed in each training. On the other hand, it is necessary to change the action from time to time, because the body will gradually adapt to an action, so the effect of * * * will be reduced, so changing the action from time to time can strengthen the muscles.
6. Fasting training: Fasting training. Fasting training can better control the abdominal muscles, so the effect is better. It is recommended to wake up every morning, or go to bed at night, or join abdominal muscle training at the end of each training.
Stick to these six suggestions, and I believe I can see my mermaid line and vest line soon!
Question 2: What exercise can best exercise abdominal muscles? Running+abdominal muscle training, the effect is obvious. Sit-ups put your legs on the ground, your calves on the stool horizontally, so that your thighs are perpendicular to the ground, and your hands can be crossed on your chest or behind your neck. C. Action process: slowly bend the shoulder to the knee until the swollen bone on the shoulder is off the ground 1 ~ 2 inches, and keep still for one second. Then, return to the starting position. Repeatedly lie on your back, lift your legs and lie on your back on a stool or inclined plate, with your lower back close to the stool surface, and your legs together naturally straighten. C. Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs upward until the thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly. Sit with your legs down, sit by the stool and support your hands on the stool. Keep your legs straight forward. During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing.
Question 3: What is the best way to practice abdominal muscles? Do sit-ups or break a big stone in your chest.
Not good! ! ! ! ! ! ! !
Because doing sit-ups is easy to damage the spine.
I only found out a few days ago. A friend of mine who does health care told me. . .
The best way to exercise abdominal muscles is to raise your legs first, then lie down and put them down. Don't raise your upper body, just lift your legs. Be careful not to touch the ground when you put down your legs, which requires the strength of your abdomen and waist. This is very effective, I am doing it every day now!
Most importantly, it doesn't hurt the spine.
Question 4: When do you exercise your abdominal muscles? Did you have fun? You can practice at any time during the day, but not before going to bed at night. The interval between exercise time and meal time is 30 minutes to an hour. There is no perfect exercise time for everyone.
It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious.
Give you four movements: sit-ups, sit-ups to lift legs, two-ended lifting, and hanging legs (the intensity is increasing in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.
In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.
Question 5: What is the fastest way to exercise abdominal muscles? . Dude, first of all, abdominal muscle training depends on strict diet and hard training. Some people think that it is impossible to develop abdominal muscles just by doing sit-ups, because although you have abdominal muscles, you are still wrapped in fat, and you can't see them from the outside, let alone clear them. Fat is because you consume too many calories, so according to my usual training, I still suggest you start with diet. Reducing calorie intake fundamentally will get twice the result with half the effort for your abdominal muscle training. I suggest that you eat less and eat more meals in your usual diet, and you must pay attention to drinking more water to promote your metabolism. In terms of fruits, we must pay attention to eating less fruits with high carbohydrate, such as apples, watermelons, pineapples and strawberries. Tomatoes, cucumbers and oranges are all suitable for you. These fruits are rich in vitamin C, which is also good for decomposing fat. Another point is training. Remember, abdominal muscle training is by no means a single action. Three movements are needed, and each movement can be arranged as follows: five groups of sit-ups, four groups of exhausted leg lifts and five groups of supine leg lifts, with decreasing frequency 12- 10-8-6. Each group was exhausted by these three movements.
Question 6: When is the best time to practice abdominal muscles? Is sit-ups the best way to practice abdominal muscles? A: no, you have to practice your lower abdomen, otherwise you only have? You can see that the exercise time is not particular, as long as you have a good meal for an hour.
Question 7: What equipment is the best for practicing abdominal muscles? In fact, it is not only instruments that can strengthen the abdomen. As long as you really want to practice, you can develop good abdominal muscles by doing sit-ups, and the simplest thing for chest muscles is push-ups.
Sit-ups and double-headed lifts.
Do three groups of sit-ups, 20 in each group. This action is recognized as the best action to practice abdominal muscles, but it is very boring. )
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)
This action can fully * * * abdominal muscles! Do a few will feel sour!
Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!
Because protein is badly needed for a period of time after exercise, such exercise can not only strengthen the body, but also
Can enhance resistance!
Of course, simple instruments are also available, such as abdominal wheels, abdominal machines, dumbbells, supine boards and so on!
Question 8: What is the fastest and most effective way for girls to practice abdominal muscles? Do more exercises.
Usually, women need to lose 12% ~ 13% body fat to make the belly fat disappear.
Leg lifts and sit-ups are aimed at abdominal muscles, but their function is to increase these muscles. In order to get rid of the fat in the lower abdomen, you must lose enough body fat before the fat in this area is burned. Usually, women need to lose 12% ~ 13% of body fat to make belly fat disappear, and men need to lose 6% ~ 7% of body fat to be effective. Cardiopulmonary exercise and a nutritious diet can help you get rid of this annoying fat. Some people worry that the weight-bearing training of abdominal muscles will make the stomach swell and the waist thicken, especially for women. This worry is a bit redundant. The purpose of weight-bearing training is to exercise the fast muscle fibers in the abdomen and let you have six obvious abdominal muscles. Runners especially want to have high-quality fast muscle fibers, because this sport requires maximum strength in a limited time. Slow muscle fibers ignite slowly, and strength can be maintained for a long time before fatigue. Although many professional bodybuilders and bodybuilders train abdominal muscles every day, this usually leads to overtraining. Therefore, unless you exercise your upper abdomen one day, exercise your lower abdomen another day. For the average person, it is best to exercise abdominal muscles for no more than 20 minutes at a time, three times a week (once every other day, such as Monday, Wednesday and Friday), and take a day off on weekends. The initial abdominal muscle training only needs two or three movements at most, and it is enough to do two or three groups, and the number can be increased or decreased according to the individual's weight. After training for a period of time and making progress, the number of groups can be increased, and the number of times can be increased or decreased according to the weight used in exercise. Therefore, abdominal muscle training is the best choice for 6 ~ 25 times each time. Sit-ups cannot produce obvious muscle lines unless the intensity is very high. If your goal is to produce obvious abdominal muscle lines, shape you to do sit-ups and abdomen. The effect is more obvious than sit-ups. When doing sit-ups, I feel pain at first, because my abdomen is sore after exercise, and it will be gone in a few days, because my abdominal muscles have entered a consolidation period, indicating that my strength at this stage is saturated and needs to be increased. However, if it is increased blindly, it may cause excessive ligament strain and lead to injury. So you must pay attention to scientific training, the ultimate goal is to exercise body lines. Therefore, it is best to have a full understanding of the types of actions. Sit-ups are only suitable for dieters, but your body is not suitable for sit-ups. If you must do it, try to do it with the weight on your chest, which will actually increase your strength. Remember, never do it with your back hanging.
Question 9: How to practice abdominal muscles fastest (specifically)? It takes a few days to do sit-ups and practice abdominal muscles simply and effectively. You can also lie flat on the bed and touch your toes (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or you can grab the horizontal bar with both hands, suspend your body, then lift your legs horizontally and repeat. Each group is extremely chicken. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. You also need to lose abdominal fat through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker. You can't see that the muscle surface is covered with fat at all. Scientific fitness, there will be perfect muscles, three months will have a certain effect. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )