I study physical education and have been in the gym for many years. First of all, what you want is definitely to reduce abdominal fat. What you have been looking at is the shape of the abdomen.

But I'm telling you, belly rolling is mainly to exercise muscles. Muscle training involves most anaerobic metabolism. Anaerobic metabolic exercise is characterized by short time and high intensity, and it is impossible to do it for dozens of minutes continuously during abdominal abuse, so it can't stand it. The abdomen consists of viscera, muscles and subcutaneous fat.

First of all, as I said just now, you can't achieve the effect of reducing fat quickly just by exercising your abdomen, mainly because there is no oxygen.

Secondly, muscle exercise should be gradual and should not be rushed. Instead of practicing one part every day, exercise should be carried out in order, first anaerobic and then aerobic, and muscles should be practiced in an orderly or regular way, such as practicing chest and back on Monday, chest and back on Tuesday, practicing the second and third humerus on Wednesday, practicing abdomen and buttocks on Thursday, resting on Friday, brushing fat on Saturday and stretching on Sunday. Every time you go to the gym, you should go to the strength group first and keep aerobic for twenty or thirty minutes.

Now ranked second, three-point exercise, seven-point diet, diet is very important, pay attention to zero or micro-carbohydrates, zero fat, with good nutrition, not to eat, but to eat! It is a pity to control overeating and eat less and more meals. Stick to it, and you will be the king of fitness.

Finally, learn more, make friends with people who practice well, learn more, communicate more and consult more.

Finally, I wish you a happy life.

Want to get smaller, what needs to be done is not abdominal muscle training, but reducing fat, which is also the premise of abdominal muscles. What you need to do to reduce fat is diet control and aerobic exercise, that is, limit calorie intake through diet control and widen calorie gap through aerobic exercise to achieve the purpose of reducing fat.

At this time, it is not that abdominal muscle training has no effect, but its effect is only manifested in the abdominal muscles, that is, the thickness of your abdominal muscles will increase, but it will still be covered with fat and cannot be revealed. This is why the abdominal muscles are getting harder and harder, but the stomach is not small.

So, should abdominal muscle training do it during the fat reduction period? If you want to have ABS or vest line for the purpose of reducing fat, then abdominal muscle training should be able to do it, but diet and aerobic exercise should be the main methods. It can take the form of diet control+abdominal muscle training+aerobic exercise. This practice will ensure that you will not lose your abdominal muscles at least during the fat loss period, and will effectively solve the problem of abdominal relaxation with the decrease of body fat rate, and also let you have strong abdominal muscles directly after the fat loss is successful.

In the process of reducing fat, the purpose of aerobic exercise is to expand calorie consumption, but in order to achieve good results, it takes about 45 minutes, which most people can't guarantee in time, so you can also do HIIT, because this form can make you consume considerable calories in a short time, play the role of burning fat, and also allow you to continue burning fat after exercise.

So, let's share a set of HIIT that can burn fat efficiently. If you don't have much exercise time, if you don't want to do aerobic exercise at a constant speed for a long time, if you want to lose fat faster, if your physical condition permits, you might as well try it.

Action 1: Start and end the jump (40 seconds)

Stand with your chest out and abdomen in, with your back straight, your hands hanging to your side, your legs jumping outward, and your arms raised at the same time. After landing, your feet jump back inward again, and your arms are lowered and restored. Pay attention to the need for cushioning when landing.

Action 2: Squat (15 times)

Stand with your feet shoulder width apart, toes facing outward, back straight and abdomen tightened. Sit back, cross your arms on your chest and hips, kneel down until your thighs are parallel to the ground, then get up and recover, and keep your back straight. Note that the knees and toes are in the same direction.

Action 3: Kneeling push-ups (15 times)

Bend down, kneel down, put your arms straight under your shoulders, keep your back straight, bend your elbows slightly, bend your elbows down until your chest almost touches the ground, and then straighten your arms. If possible, it would be better to do standard push-ups.

Action 4: Bobby jumps (10 times)

Stand with your feet slightly apart, bend down, support your legs with your hands slightly wider than your shoulders and jump straight back, then bend your elbows down until your chest almost touches the ground, straighten your arms and legs and jump back inward, get up and jump up, and bend down again after landing.

Action 5: Lift your knees on your stomach (20 times)

Bend over, put your arms directly under your shoulders, straighten your legs backwards, keep your back straight, and tighten your abdomen. Lift one leg to the knee and stop at the top of the action. After recovery, keep your body stable and don't shake from side to side during knee lifting.

Action 6: Squat jump (16 times)

Feet slightly wider than shoulders, back straight, abdomen tightened, arms naturally drooping. Sit with your knees bent and squat until your thighs are parallel to the ground. Clap your hands between your legs when you stand up and squat (you really don't need to shoot). When you get up, your legs jump back inward, your arms are raised above your head, then your legs jump out and squat again.

Action 7: simply climb the mountain Bobby (12 times)

Stand with chest out and abdomen in, bend down, support your body with your arms slightly wider than your shoulders, straighten your legs back alternately, then alternately shrink your legs to your knees, then get up and stand, and at the same time raise your arms and bend down.

Precautions:

Warm-up before the action and stretching after the action are also part of the exercise. Don't be ignored by yourself. Take a break of 30-45 seconds between actions, 3-5 groups at a time. If you feel uncomfortable during the cycle, don't force it. Do it according to your own ability. If there is no other training in the exercise plan, 3-4 times a week.

Most of us want to lose abdominal fat and build sexy and beautiful abdominal muscles, but most of us go the wrong way. Even if most people do hundreds of sit-ups and other abdominal exercises every day, these exercises have little effect on burning abdominal fat. Your stomach is still bulging, but it is getting harder and harder.

You can imagine your abdominal muscles as a beautiful window, and the thick fat layer covering your abdominal muscles is a set of curtains.

You can't see the window unless you open the curtains.

This means that you need to burn more calories, and finally you can lose the abdominal fat and see the abdominal muscles below the fat. Moreover, the human body can't aim at local fat loss, and needs to burn the whole body fat. The place where you burn first is always the place where you gain weight last. Abdominal fat is often one of the most difficult parts of the human body to lose.

Now you know that you can't get rid of subcutaneous fat by exercising on specific parts of your body. Doing hundreds of sit-ups and abdominal exercises will definitely strengthen your abdominal muscles, but it will not reduce the fat stored in your abdomen. It will only make your abdomen stronger, but you can't see your abdominal muscles.

You must reduce your body fat rate. However, it is not easy to reduce your body fat rate.

Aerobic exercise can help reduce the proportion of body fat. Studies have shown that running and brisk walking can decompose excess abdominal fat and maintain overall health better than other sports.

Strength training can improve your metabolic rate and increase your muscles. The more muscles, the more fat you burn. No matter during or after exercise, a pound of muscle always burns more calories than a pound of fat.

When the fat covering your muscles begins to disappear, adding more strength training will make your muscles look more distinct. If you have excess fat in your abdomen, your abdominal muscles will not show up.

And having good abdominal muscles-especially six-pack abdominal muscles-is the result of low body fat content-and it is also the embodiment of healthy diet combined with aerobic exercise and strength training. Here is a simple abdominal exercise, which can be arranged after the morning run, because it only takes a few minutes, so it won't delay your work.

One, one minute fast riding.

Two. One-minute scissor leg practice.

Three, one minute Russian turn.

Fourth, one minute of flat support leg lifting practice.

Why is it getting harder and harder to practice abdominal muscles? ? It is not that the stomach is getting harder and harder, but that the abdominal muscles are getting harder and harder. The practice of abdominal muscles will make our abdominal muscles more and more developed, so you will find it difficult to feel. This shows that you have achieved good results in the practice of abdominal muscles.

Why is your stomach not small? 1 Fat reduction is not localized. Do more abdominal exercises, and your stomach will lose weight.

Abdominal muscle exercise belongs to anaerobic exercise, which consumes glycogen in the body, not fat, so even if you do more abdominal muscles, your stomach will not be much smaller, but it will feel tighter visually.

So how do we lose weight? ? We want to lose weight. The first thing we should do is to lose fat and excess fat on our stomachs, instead of doing abdominal exercises blindly, so that we will work in the wrong direction from the beginning and will definitely get farther and farther away from what we want.

? To lose belly fat, we need to consume more calories than we consume every day, so that our bodies can use the energy storage substance-"fat" to provide the necessary energy, so that we can gain weight and gradually lose less fat.

This requires us to start from several aspects, one is diet, the other is exercise, and the third is strength training.

prescribe a diet

Why put diet in the first place?

? Because we get energy from our diet every day, we get as much energy from our diet.

Therefore, if you want to control your calorie intake, you have to make a good diet, which is the basis of losing weight. Not controlling diet and not doing any exercise to lose weight are all delusions.

? This requires us to adjust and change our diet, change bad eating habits, and know which ones are good for losing weight and which ones are not.

The staple food of 1 should be coarse grains instead of flour and rice.

Eat more fruits and vegetables.

Cooking is mainly light, with less oil, less salt and less sugar.

Eat more refined protein, mostly lean meat, beef, fish, poultry, eggs and soybeans.

5 put an end to high-calorie junk food, such as barbecue frying, hot pot dessert, beer and beverage, hamburger fried chicken, etc.

Follow the above dietary rules, eat three meals early, eat well at noon, eat less at night, and don't overeat.

Exercise can increase energy consumption, reduce fat and improve body metabolism, which is an effective way to lose weight.

? We can choose moderate and low intensity aerobic exercise to reduce fat.

? Aerobic exercise includes jogging, brisk walking, swimming, skipping rope and cycling.

Recommended training plan:

? Choose the exercise that suits your physical condition,

For example, fat people are suitable for brisk walking and swimming, but not for jogging and skipping, because these two sports have great influence on the knees, and fat people have a large weight base, which is easy to cause knee injuries.

? Arrange 4 to 5 times a week for 40 to 50 minutes each time. It is very helpful for fat consumption.

Strength training Strength training I will train the muscles we usually contact, such as abdominal muscles and chest muscles.

Why do you recommend strength training?

1 can improve our metabolism because our muscles burn a lot of calories. The more muscles we have, the more calories we need and the more fat we consume. So the more muscles, the more helpful it is to lose weight.

2 shaping, only when we have more muscles can we look good, which is actually the ultimate goal of our fitness.

Because aerobic exercise is too long, it will consume muscles. And muscle training can prevent muscle loss well.

So to sum up the above three points, strength training is essential to speed up weight loss and have a perfect body.

Abdominal muscle training, in fact, you can get a good figure by slimming down through strength training, but since you are practicing abdominal muscles, I still recommend several effective abdominal exercises!

? Abdominal roll 20 *3 group

? Touching the feet and rolling the abdomen 20 times *3 groups

? 20 leg lifts and belly rolls *3 groups

? Skybike 15 *3 Group

Recommended training plan:

15 to 20 for each movement, do 3 to 4 groups!

I'm running!

Everyone has abdominal muscles, but your body is wrapped in fat. After working hard in the gym for a period of time, Xiao Bai always feels confused. Is it wrong to practice by yourself? How come you haven't had abdominal muscles after practicing for two months? I thought this fitness card was for nothing. And being laughed at, why not go to the gym every day?

Before we want abdominal muscles, we need to understand the concept of body fat percentage. Forget it. In layman's terms, a circle of fat surrounds your abdominal muscles. The thicker the fat, the less obvious your abdominal muscles are. When your fat consumption is almost the same, your abdominal muscles will be displayed.

Then we should understand aerobic exercise and anaerobic exercise. Aerobic exercise refers to long-term low-intensity exercise, represented by jogging. Anaerobic exercise refers to short-term and high-intensity exercise. Represented by sprint and strength training. I used to be the captain of the track and field team and practiced sprinting. I usually like to add more weight to myself, that is, to run around the city with my long-distance running teammates. At that time, the training intensity was high and the energy consumed was high, so the body fat rate was particularly low. I haven't been to the gym, but we have a small strength core class every week. Usually run 400m intensive classes, so the abdominal muscles are obvious, including shark muscles.

With these two concepts, you probably know how to practice. First, you should use oxygen to consume fat, and then use anaerobic power to shape. This combination is a perfect combination.

You may ask, can I run? No way!

1, running lightly, fat consumption is too fast, and the skin is easy to relax and inelastic. Some time ago, I saw a fat man lose weight by himself and only do aerobic exercise on the Internet. Later, my stomach was flat and very ugly.

2, easy to get hurt, muscles have no strength to support, easy to get tired and injured. One of the most obvious phenomena among amateur runners is polarization. Running is just for running, and fitness is just for fitness. So the end result is that running is thin and spiritless, and the big body of fitness looks clumsy. The most ideal muscle shape is strip muscle rather than block muscle.

Your stomach is getting harder and harder now, which means you have abdominal muscles now. It's just buried by your pork belly. Your current training plan should focus on aerobic exercise to consume excess fat, and then do small-strength training. Don't worry about this process. If there is no fat on the side waist, this process will be very fast.

I believe that as long as the exercise mode is reasonably distributed, your abdominal muscles will soon appear.

I don't know what your action is. It feels good to learn the movements in a vx group of a fitness instructor. In addition, several people I know have big bellies and their bellies have fallen off.

The key to this problem is that the abdominal muscles have nothing to do with the size of the stomach. Abdominal muscles are muscle groups, and the key to belly size is body fat rate. There is no necessary connection between them.

There is no connection between practicing abdominal muscles and watching them. The reason why my stomach is getting harder and harder is because I often have abdominal muscle training. Over time, the abdominal muscles must have made great progress, which makes you feel more and more tired because your abdominal muscles have made progress.

If you want to see the abdominal muscles, you need to reduce the body fat rate. As we all know, the stomach is the easiest place for the human body to accumulate fat, and it is also the most difficult place to lose fat. The abdominal muscles you practice are naturally invisible because there is a layer of subcutaneous fat around your stomach, so if you want to see the essence of abdominal muscles, you still need to brush the fat.