1, keep the body fat rate.

If you look fat, you can't build abdominal muscles in 20 days, but don't panic. Although you can't develop abdominal muscles when you are very fat, you can develop six-pack abdominal muscles when the body fat rate is relatively high, even when the body fat rate is 65,438+05%.

But in this case, your abdominal muscles may not be obvious, but they are definitely enough to show your abdominal muscles. Therefore, body fat percentage is very important for exercising abdominal muscles. You should keep a certain body fat rate, so that you can exercise your abdominal muscles better.

2, a reasonable diet plan

If you follow a reasonable diet plan in the process of exercising abdominal muscles, then you can make your abdominal muscles more obvious, because your body fat is reduced, which is really difficult for people with high body fat rate.

Even with a reasonable diet, what we really need to do is to change our habits. 2 1 day is enough for us to form a good habit, so if we arrange our diet plan reasonably for 2 1 day.

Then even if your body fat rate is as high as 30%, you can find the right way to change your figure and your life through reasonable exercise.

Do this family abdominal muscle training plan every day, so that you can build 6 abdominal muscles in 20 days and have a sexy vest line.

This plan to practice abdominal muscles at home is suitable for people of all levels, and does not need any fitness equipment, as long as there is an open space. And trainers at all levels can successfully complete it. In the process of making this abdominal muscle training plan, everyone doesn't need interval training in every movement. You should connect each movement so that your abdominal muscles can be stimulated more strongly.

1, inverted abdomen

Inverted belly roll is used to train the lower abdominal muscles. When doing this action, each group does it five times. After doing five somersaults, you can rest for ten seconds before the next training action of somersaults comes. Even the best trainer can't completely restore muscle tension in ten seconds. After doing four belly rolls, you can continue to do the next action without rest.

Lift your legs and put them on your back.

This action can be divided into three parts. First, let your legs lift from the ground, then put them down in half and lift them up again. When your legs reach the position perpendicular to the ground, lift your legs again. At this time, you should let your hips leave the ground, and then lower your legs to the lowest point. Do it five times in each group, do it in four groups, and rest for ten seconds.

3. Bend down and lift your knees.

This action exercises the bottom-up rotation ability of your abdominal muscles. When doing this, let the knee of one leg touch the elbow of the other side, so as to realize the rotation of the abdominal muscles. Lift your knees up hard and let them slide up along your arms, thus increasing the range of pelvic reclining and the contraction of abdominal muscles. This action is done for 45 seconds in each group, and you can rest for 10 seconds between groups.

For people with high body fat rate, it is still difficult or even impossible to develop abdominal muscles or vest lines within 20 days. However, if you can control your diet reasonably, eat less high-calorie food, eat more fat-reducing meals, and combine with reasonable abdominal exercise, the three actions recommended above can form a super group in abdominal muscle training. If these three movements are connected in series and each movement is done in four groups, you can abuse the abdominal muscles, which will be more sour and refreshing than doing it alone.