It is definitely not a problem to control diet and insist on exercise to reduce fat.
Secondly, about increasing muscle and reducing fat. I believe that every boy wants to have a perfect eight-pack ABS. Therefore, if the abdominal body fat content is not too high, it is not necessary to focus on reducing fat, but on increasing muscle, killing two birds with one stone. If the abdominal body fat content is high, it is necessary to reduce fat by controlling diet and some abdominal training first. If you want to gain muscle quickly through exercise, you can do some muscle training for the abdomen, and then with protein powder, you can exercise muscles faster.
The following are some abdominal exercises for reference only. I hope everyone can find training exercises and methods that suit them.
10 kinds of exercises for abdominal muscles 1 sit-ups: Once this action becomes easy for you, try to increase the difficulty and do chest weight-bearing sit-ups.
2. Sit-ups: Cross your arms on your chest, bend your knees and lift your shoulders to your knees. Don't lift your whole back off the ground, just lift your upper body and bend it to your knees. Put it back slowly. Don't touch the ground with your head.
3 leg lift: straighten your legs up, don't bend your knees, and your legs are at a right angle of nearly 90 degrees. Then start lowering your legs and repeat this action, but don't touch the ground.
4 Folding knife sit-ups: Lie flat on the floor, balance your body on both sides of your hands, raise your knees and torso so that your knees and face meet on the imaginary line of the day. The maximum range of motion is that the mouth can kiss your knees. Gently put your hands and feet back on the floor, not too hard.
5 Hip lift: Except your elbow and forearm are on the floor, let your body take push-ups first. Then, lift the hips, the body is hill-shaped, and the hips are the highest peak. Slowly put your hips back in the starting position.
6 static push-ups: push-up posture, elbows on the ground, and the whole body is flat. This posture is also called flat support. This action can train your body's center of gravity (including abdominal muscles). Keep this posture and see how long you can hold on. Novices can last about 45 seconds, and veterans can last about 5 minutes.
7 Exercise the abdominal oblique muscle: You can exercise the abdominal oblique muscle by bending the trunk, sit-ups, lateral bending and leg bending. The action in the picture is to lie down and sit-ups: the left knee is lifted in the direction of the right shoulder, and then the right knee is lifted in the direction of the left shoulder. Repeat this action alternately.
8 Find a new sit-up: In daily life, you often bend over and do sit-ups with fitness balls to exercise balance. You can bend your body forward from your hips or bend your knees.
9 Abdominal roll movement: Kneel on the floor and slowly push the abdominal roll away from the body. Your arms stretch forward far beyond your head. Do not touch the ground when doing this.
10 horizontal bar pull-ups: the number of muscle blocks brought by pull-ups is amazing. Do five pull-ups with the palm facing you and five more with the palm facing you.
Stop asking, is it difficult to lose fat? The secret is to control your diet and keep exercising. As long as you persist, you can always practice sexy eight-pack abdominal muscles. Let's act quickly! Come on!
Don't forget to give a compliment when you pass by. ω? )
First of all, it is difficult to lose fat, which is related to personal physique.
It is definitely not a problem to control diet and insist on exercise to reduce fat.
Secondly, about increasing muscle and reducing fat. I believe that every boy wants to have a perfect eight-pack ABS. Therefore, if the abdominal body fat content is not too high, it is not necessary to focus on reducing fat, but on increasing muscle, killing two birds with one stone. If the abdominal body fat content is high, it is necessary to reduce fat by controlling diet and some abdominal training first. If you want to gain muscle quickly through exercise, you can do some muscle training for the abdomen, and then with protein powder, you can exercise muscles faster.
The following are some abdominal exercises for reference only. I hope everyone can find training exercises and methods that suit them.
10 Various actions to exercise abdominal muscles.
1 sit-ups: Once this movement becomes easy for you, try to increase the difficulty and do chest weight-bearing sit-ups.
2. Sit-ups: Cross your arms on your chest, bend your knees and lift your shoulders to your knees. Don't lift your whole back off the ground, just lift your upper body and bend it to your knees. Put it back slowly. Don't touch the ground with your head.
3 leg lift: straighten your legs up, don't bend your knees, and your legs are at a right angle of nearly 90 degrees. Then start lowering your legs and repeat this action, but don't touch the ground.
4 Folding knife sit-ups: Lie flat on the floor, balance your body on both sides of your hands, raise your knees and torso so that your knees and face meet on the imaginary line of the day. The maximum range of motion is that the mouth can kiss your knees. Gently put your hands and feet back on the floor, not too hard.
5 Hip lift: Except your elbow and forearm are on the floor, let your body take push-ups first. Then, lift the hips, the body is hill-shaped, and the hips are the highest peak. Slowly put your hips back in the starting position.
6 static push-ups: push-up posture, elbows on the ground, and the whole body is flat. This posture is also called flat support. This action can train your body's center of gravity (including abdominal muscles). Keep this posture and see how long you can hold on. Novices can last about 45 seconds, and veterans can last about 5 minutes.
7 Exercise the abdominal oblique muscle: You can exercise the abdominal oblique muscle by bending the trunk, sit-ups, lateral bending and leg bending. The action in the picture is to lie down and sit-ups: the left knee is lifted in the direction of the right shoulder, and then the right knee is lifted in the direction of the left shoulder. Repeat this action alternately.
8 Find a new sit-up: In daily life, you often bend over and do sit-ups with fitness balls to exercise balance. You can bend your body forward from your hips or bend your knees.
9 Abdominal roll movement: Kneel on the floor and slowly push the abdominal roll away from the body. Your arms stretch forward far beyond your head. Do not touch the ground when doing this.
10 horizontal bar pull-ups: the number of muscle blocks brought by pull-ups is amazing. Do five pull-ups with the palm facing you and five more with the palm facing you.
Stop asking, is it difficult to lose fat? The secret is to control your diet and keep exercising. As long as you persist, you can always practice sexy eight-pack abdominal muscles. Let's act quickly! Come on!
First of all, don't have a misunderstanding, "if you want to get rid of the fat in your stomach, just do a few sit-ups." In fact, although doing hundreds of sit-ups every day can really build a strong abdomen, if you have fat on your stomach, doing sit-ups will not let you build six-pack abdominal muscles. If you want to reduce that part of fat alone, you can't just rely on sit-ups It is only possible to lose weight in all parts of the body at the same time, and the calories consumed are greater than the calories consumed. In fact, if you want to reduce the fat in your stomach, exercising your thighs or chest and back muscles can achieve the same (or even more) effect as sit-ups, because these are relatively large muscle groups. Only by losing enough fat can the abdominal muscles be exposed. Just exercising your strong abdominal muscles will only squeeze the fat out of your stomach. So, how should we get rid of a circle of fat, loose hips or weak abdomen? Pay attention to diet and develop muscles through strength training. Then burn fat through aerobic training or HIIT. As for the speed of fat loss in various parts of the body, it is determined by heredity.
There is a saying that "abdominal muscles represent self-discipline"! From this sentence, we can know that if you want to develop abdominal muscles and lose abdominal fat, you must be self-disciplined! Self-discipline and self-control are beyond the reach of many people, which makes it difficult for us to lose belly fat! So this reflects from the side that it is difficult for many people to lose belly fat!
But if you really want to lose belly fat, you can really control yourself, hold your mouth, hold your legs, control your diet and keep exercising, then you can easily lose belly fat!
The way to lose belly fat is simple, "control your diet and keep exercising". But really achieving your goals has a lot to do with your execution!
Let me talk about how to lose belly fat from three aspects!
First, control diet. Let me share your diet skills during weight loss and what diet you should pay attention to:
The above is the diet structure and skills of reducing fat. If you want to lose fat successfully, diet is the most important!
Second, keep exercising 1. Moderate and low intensity aerobic exercise.
2. High-intensity interval training
Squat jump
Squat jump
Raise your legs.
Mountain running
Turn jumps on and off.
Half-wave jump
Jump back and forth, left and right
Squat jump
Third, persevere in summing up, so is it difficult for boys to reduce abdominal fat?
Both men and women can lose abdominal fat as long as they have the right exercise mode, reach a certain exercise intensity and persist for a long time. Of course, it is important to note that it is impossible to reduce fat only locally, and fat reduction must be systemic. Of course, it is also necessary to cooperate with the whole body exercise, aerobic and anaerobic combination, and local strength exercises are the most effective!
You can do aerobic exercise for a period of time before exercise to make the whole body fat burn. For example, you can jog for half an hour to an hour before anaerobic exercise (of course, you can also choose other aerobic exercises), and the time should not be too long, otherwise you will feel tired when anaerobic exercise. After aerobic exercise, you can do local strength training. What are the abdominal strength training? There are generally sit-ups, sit-ups and leg lifts, abdominal muscle tears, mermaid line carving and so on. Whether it is anaerobic exercise or aerobic exercise, you must stretch after exercise. Stretching can not only relieve muscle soreness, but also make muscle lines look better and help to shape the abdomen.
Abdominal fat is generally composed of visceral fat and subcutaneous fat. There is no partial weight loss's theory to lose weight. After controlling diet and exercise, the fat in all parts of the body burns in a balanced way. Regarding the order, the lower abdomen is the most difficult and the slowest, because it is the last place where you store energy, and once the body fat is 15, it is not obvious. The abdominal muscles below 12 are clear, and the skin is about 8.
Generally speaking, abdominal training should be combined with aerobic exercise, so the effect will be better.
It is easy for boys to lose weight, but it is a bit difficult for men to lose weight.
When people are young, their basal metabolism is higher, and the older they are, the worse their living habits will be. For example, due to sedentary driving to work, reduced activity, reduced exercise time, increased stress, poor rest and other reasons, their metabolic ability is reduced, and fat is more likely to accumulate in the abdomen, so it is more difficult.
Reducing abdominal fat is a bit of a false proposition, similar to "can blood only flow to the right foot and not to the left foot?" This is a fact. Our blood circulates in the whole body, and oxygen is transported to the whole body with oxygen, which better improves the ability of fat, so there is no local fat reduction in theory. On the contrary, due to lack of exercise, blood circulation in some parts is not smooth, which is easy to accumulate and difficult to reduce.
Why do we keep talking about reducing fat instead of abdominal muscle training? It is precisely because the effect of pure abdominal muscle training on reducing abdominal fat is very low, so most of the abdominal muscle training and training have less muscles except abdominal muscles, less consumption, and the effect of reducing fat is not good.
Only when the fat content is reduced will the abdominal circumference be reduced, and it is possible to see the abdominal muscles.
As the saying goes, practice three points and eat seven points, so you must practice eating. You can't lose weight on an empty stomach, because what is thin is muscle. When you lose weight, you will go on a new diet and then gain fat! Losing weight is not equal to losing fat. Want to lose fat, need aerobic equipment! Aerobic is a weapon to reduce fat. Instruments can increase muscles. Don't be afraid to gain muscle, because muscle will consume a lot of calories! And the equipment makes your skin firm and your metabolism will be very fast! Don't worry about weight when exercising, persistence is king.
Not difficult, abdominal muscle exercise+aerobic sebum reduction.
However, the degree varies from person to person, such as system, bone configuration and so on. Especially for people with cylindrical breasts, it is difficult to think of abdominal muscles, because the natural chest width is thicker than that of the average person, so the stomach is much larger than that of the normal people, and it is also much more prominent. If you want to think of abdominal muscles, you have to work several times harder than others.
Is it difficult? I think it's just a little difficult. If you want to lose weight, you have to keep exercising, but often many people can't. After practicing for a while, the effect was not obvious, so I gave up halfway. As long as you are determined to lose weight and gain muscle, you must set yourself a goal to restrain yourself, so that you can stick to it. One thing you should remember, don't make excuses for yourself. You don't have time to practice today, but time is squeezed out. I've only been practicing for half a year, and it's already effective. I will stick to it.