Fitness has now become a full-name sport. Fitness groups are mostly young people, which are divided into two types: one is to strengthen the body and increase muscle strength, and the other is to simply lose weight. How to exercise reasonably is what I said before, knowing what you want, such as gaining muscle or losing fat. The following black tells you how to exercise effectively through several aspects.

1 first of all, you should know that weight loss and fat loss are carried out together.

We should understand that fat-reducing exercise is a whole-body exercise. It doesn't mean that you can lose fat by exercising only a part. The consumption of fat is comprehensive. You won't lose fat because of which part you exercise, so actions such as belly rolling can't add less fat to your abdomen. These abdominal exercises just make your abdominal muscles look more obvious and make you feel less abdominal fat. In fact, only when your muscles get bigger will lines appear. There are many kinds of actions to exercise abdominal muscles, and the most common one is belly rolling. We can learn from some online sports videos, such as the series of abdominal muscle tears. These actions are very effective.

2. How to gain muscle correctly?

If you want to gain muscle, the best choice is to be heavy, depending on the individual. This weight is best kept until one group can be completed, and the number of one group is 8~ 12, which is the unchangeable truth in fitness. Do four or five groups in one action. You can change your plan, put your chest and three heads for one day, or practice two heads and three heads together, practice another rest the next day, and then take a day off to start a cycle. Remember to practice your shoulders. In fact, you can do different exercises every day from Monday to Friday to get exercise in every part.

3. To gain muscle, you need to eat high-protein food.

During muscle building, with the increase of exercise, protein will consume more and more. How to gain weight and muscle, how to gain weight and muscle should consume more carbohydrates, but both should ensure adequate intake of protein. You can choose to eat 2-4 boiled eggs every day to supplement protein. Secondly, a bag of milk a day is also a good source of protein. If the conditions are good, you can buy protein powder, and the effect is better. Eat more white meat (chicken breast) and beef, and eat less greasy and high-sugar food.

4, combined with aerobic exercise to reduce fat

The above muscle building is mainly aimed at people who want to improve their physique. If you are obese, you can combine aerobic exercise to reduce fat, such as running. The best order is muscle training, followed by fat-reducing running training. Because we all know that exercise begins to consume glycogen in the body, but with the extension of exercise time, your glycogen consumption will be lower and lower, but your fat consumption will increase. At this time, the purpose of aerobic exercise is the best. In fact, Xiaohe wants to say that aerobic and anaerobic effects are also very good.

Whether you want to gain muscle or lose fat, as long as you stick to the above methods, I believe it will have an effect. Fitness requires patience and perseverance. I hope everyone has 8 abdominal muscles.