It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious.

Four movements: sit-ups, sit-ups lifting legs, lifting legs at both ends, and hanging legs (the intensity increases in turn).

If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups for each movement.

In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

Data expansion:

Losing weight belongs to a behavior pattern aimed at reducing excess fat and weight of human body. Moderate weight loss can reduce the risk of obesity and improve the health level of patients with obesity complications.

There are various slimming concepts and slimming products on the market, please choose them carefully. Excessive and rapid weight loss will have a bad effect on the body. Take a scientific and correct way to lose weight, and be wary of the unconfirmed concept of losing weight in the hypothetical stage.

Matters needing attention

1. The principle of losing weight remains unchanged.

Rule 1: Don't eat food that makes your body cold.

Principle 2: Don't eat too much salt.

Principle 3: Take enough vitamin B to promote the metabolism of fat and sugar.

Principle 4: Take fiber that helps relieve constipation.

Principle 5: Get enough calcium to make bones.

2. Lose weight moderately to ensure health.

Some nutritionists and sociologists call for moderate weight loss, not excessive weight loss, so as not to affect health and cause harm. It is best to lose weight through natural methods such as diet and exercise. If you need to lose weight by other means, you must choose carefully. It's best to choose external use that is less harmful to the body, so as not to lose weight. L-carnitine does not rebound in healthy weight loss, and was recognized as the safest and most effective nutritional supplement for weight loss by the International Organization for Obesity and Health in 2003.

Some people lose too much weight because of psychological diseases such as anorexia nervosa. The persuasion of ordinary people may not work in this case, so it is recommended to consult professionals in time. Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve this problem effectively, we need all kinds of cooperation.

3. Weight loss and social culture

In the agricultural society, there will be no professional institutions and enterprises to lose weight. In industrial society, more people can get food and needed materials without physical activity. With the development of economy, it is inevitable that some people will eat more food and gain weight. See the standard weight by height and body mass index. In modern society, the emergence of television, computer, radio and Internet has made the concept of standardization deeply rooted in people's hearts. The weight should be standardized, and the measurement should also be standardized. Losing weight has become a product of modern society and an indicator of economic development.

Reference link: Baidu Encyclopedia? Men's fitness