How to reduce abdominal fat and exercise abdominal muscles? If you want to practice abdominal muscles, you must lose fat first, and then you can do some abdominal exercises. 1, first of all, reduce fat, reduce the fat on your stomach: if you want to practice abdominal muscles or see directly with the naked eye, the most important thing is to reduce fat. When your continuous aerobic jogging time is more than 40 minutes but not more than 1 hour and 15 minutes, you will achieve the best effect of reducing fat and weight. In addition, short-term hiit is also a kind of exercise to help reduce fat and weight. 2. Secondly, exercise the abdominal muscles and sculpt the abdominal muscles: When you have been fat-reducing HIIT and running for a while, you can see the effect of fat reduction. You can practice the advanced version of sit-ups first, which is called "belly rolling". It's not that you can get rid of abdominal fat by doing abdominal muscle exercise. Abdominal curl is just abdominal muscle. Fat is reduced from the whole body. Do multi-joint muscle training, such as squat jump, hard pull, split leg squat and so on. HIIT and eliminating abdominal fat are ways to change your body shape and develop abdominal muscles and vest lines healthier and faster.
Here's how to reduce fat and practice abdominal muscles:
1. Knee roll (training posture: warm-up action, burning abdominal fat)
Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, bend your arms upward about 60~90 degrees, cross your left and right legs during exercise, push your upper body close to your knees with your abdomen, and then come back slowly. Exercise times: Repeat many times until the body sweats heavily.
2. Sit-ups on the ball (training site: upper abdomen)
Lie flat on the ball, sit your hips on the sphere of 1/3, open your feet shoulder width, bend your knees slightly, put your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back. Training plan: do 8~ 12 times in a row as a group, do 3 groups, and rest for 60 seconds between each group. Remarks: If there is something wrong with the spine and lumbar spine, the thigh angle should not be too large to avoid strain.
3. Lower oblique sit-ups (training site: upper abdomen)
Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly so that your shoulders don't touch the inclined board at all. Then, the abdominal muscles contract hard, so that the upper body can be pushed up as much as possible. When reaching the highest point, the abdominal muscles contract hard and control, stop for a while, and then control and recover with the tension of the abdominal muscles. Training plan: 5 times as a group, * * * do 3 groups, and rest for 60 seconds between each group.
4. Lie on your back and lift your legs (training site: lower abdomen)
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. During exercise, the lower abdomen forcibly lifts the buttocks, so that the knees are as close to the chest as possible, and then slowly return to the starting point. Training plan: combine with the next movement (straight leg lifting) to form a first-level compound movement. Repeat the two actions 15~20 times.
5. Stand and roll your abdomen (training site: training upper abdomen and lower abdomen)
Put your feet together, hold your chest and abdomen, hold the elastic rope tightly behind your arms, with your jaw slightly retracted and your knees slightly bent. During exercise, the abdomen forcibly drives the head to bend down to the farthest point, and then slowly retracts the abdomen and brings the back together. Training plan: repeat 15~20 times without rest.
6. One-arm side lift (training site: abdominal oblique muscle)
Choose the heaviest dumbbell you can lift, tuck in your abdomen and chest, spread your feet slightly, shoulder width apart, hold the dumbbell with one hand and hold your head with the other. During exercise, the head and dumbbells will move down by the strength of the abdominal oblique muscle. Pause for a moment, then move to the other side. Training plan: repeat without rest 10 times.
Small coup of abdominal slimming method 1. Do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
2. Coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm. Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-After 0/0 minutes, rinse the coarse salt with hot water, or rinse it after * * *, and you can start taking a bath. Or, after taking a shower, sprinkle a tablespoon of coarse salt on your palm and rub it directly on your abdomen. Don't use too much force to avoid rubbing the skin more coarsely.
3. Abdominal weight loss skills
You can use the two-finger overlapping method, that is, the two thumbs overlap, and the degree of pressing should be based on the fact that your hands have a pulse and you can't feel pain: wave pressing method, in which your fingers are close together and naturally straighten, your left palm is placed on the back of your right hand, your right palm is flat on your abdomen, and you push forward hard, and then your left palm presses backward hard, and the combination of pushing and pressing moves slowly from top to bottom like waves in water.