1, fat people practice abdominal muscles to reduce fat first.
Fat people want to have ABS. First, exercise consumes some excess fat, and then strengthens abdominal muscle training. Next, I will introduce several methods suitable for fat people to lose fat in the early stage!
Jogging to reduce fat
For obese people, jogging helps to exercise the whole body, improve endurance and increase metabolic rate. It is also the most direct way to lose excess fat.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Speed: 9 km/h.
Heat consumption: about 650 calories/hour.
Step 2 jump rope to reduce fat
Skipping rope is an aerobic exercise, which has excellent exercise endurance for obesity, prevention of dyslipidemia and hypertension. Fat people who want to have abdominal muscles need to improve their endurance to lose fat, so skipping rope is the first choice.
3, scientific diet to reduce fat
Obese people who want to practice abdominal muscles should control their diet properly in addition to exercise. Let's take a look at how fat people eat scientifically, reduce fat and practice abdominal muscles.
Fasting exercise consumes fat.
Fat people want to exercise abdominal muscles to reduce fat first, so it is best to exercise on an empty stomach when exercising, so that the effect of reducing fat is better. If you feel uncomfortable and your blood sugar is low, you can eat some low-calorie fruits and vegetables, or corn, sugar-free oatmeal and so on 1 hour before exercise.
After exercise, protein should be properly supplemented to gain muscle.
Heavy-weight, high-intensity training does great damage to muscle tissue, so you can supplement high-protein food about half an hour after exercise to help quickly repair damaged muscle tissue.
Recommended high-protein foods: milk, eggs, beef, fish and shrimp. You can also eat protein powder directly to gain muscle.
4. How do fat people practice abdominal muscles?
1, fitness ball belly roll
The first step is to lie flat on the fitness ball and put your feet vertically on the ground.
Step two, put your hands on your sides and start exhaling.
The third step is to tighten the abdomen, lift it up to a 45-degree angle, hold it for 5 seconds and then inhale.
Return to the original posture, repeat the action 10 times, and practice 5 groups.
2. Anti-abdominal roll
The first step is to lie on your back with your back close to the ground.
The second step is to put your hands on your sides and raise your feet at a 90-degree angle.
The third step is to cross your feet and bend your knees slightly.
The fourth step is to inhale and tighten the abdominal muscles, then exhale and slowly lift the hips so that the back leaves the ground.
After keeping this action for 5 seconds, you can return to your original posture. Repeat this action 6 times and practice 8 groups.
Step 3 lift your legs and tuck in your abdomen
The first step is to lie on your back with your back close to the ground.
Step 2: Lift your feet 90 degrees and straighten them. Hold the dumbbell with both hands and straighten it parallel to your legs.
The third step is to exhale and tighten the abdominal muscles, keep the lower body unchanged, and slowly lift the upper body.
Keep moving for 4 seconds, and then you can slowly return to your original posture. Repeat the action 5 times and practice the 10 group.