Five principles.
1, instrument weight.
The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements, which will also make the waist thicker. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to use mental tightening and abdominal muscles instead of external weight.
2. Power control.
When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
3. Aerobic training.
Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.
4. Dietary guidelines.
Diet is the key to abdominal muscle training's success in 9 weeks. No matter how much you can do and lift your legs, if you keep pouring "garbage" into your body, you can't change your figure. The basic dietary principle is to eat less and eat more meals during training and avoid frying greasy food and alcohol; Eat more fruits and foods rich in fiber to achieve the acid-base balance of body nutrition supply.
5. Time.
Are you used to cooking after supper? Then, try changing the time to morning or evening. A simple time change will make your feelings and moods very different. Change is interesting; If you have fun, you can persist.
Five actions that must be done to exercise small abdominal muscles.
1, fitness ball roll belly.
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
2, traditional belly roll.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
3, anti-abdominal rolling.
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
4. Lift your legs and roll your abdomen.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
5. boarding in the air.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Three small mistakes in abdominal muscle exercise.
Mistake 1: Fix your feet.
Many people think that fixing your feet can help you focus on your waist and abdomen when doing or doing other abdominal exercises, but that may not be successful. "When you fix your feet on the chair, you may end up pushing your knees forward mainly with your hip flexors, not your abdominal muscles." Haosha prompts.
How to correct it? "Sit in an inclined chair, prone, back up, and do reflex sit-ups." Haosha Fitness Tips This action exercises more abdomen than gluteal muscles.
Mistake 2: Too much twisting.
In order to connect stronger and better-looking muscles, many people usually spend a lot of time doing weight-bearing torsion instead of traditional waist and abdomen exercises. Exercise, including twisting exercise, is beneficial to strengthen the core muscles of the upper body. However, at the same time, we can't ignore the traditional abdominal exercises.
How to correct it? It is suggested that the abdomen should not be neglected, and it is best to do various exercises in cycles. Haosha suggested that "first do exercises such as sit-ups on the fitness ball and bend the body, pull the rope and turn around." He suggested doing 20 movements without rest.
Mistake 3: Limit the difficulty.
You don't always go to the gym to do the same kind of exercise. For the same number of times, you are more suitable to try different movements, different difficulties and different times.
How to correct it? If you find that your exercise is no longer improving, it's time to reassess and make changes. Haosha fitness tips "gradually increase the challenge, try dynamic exercise actions such as suspension swing and balance ball bending."