① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.
② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.
(3) Abdominal muscle strength training, try to adopt various methods, such as isometric contraction, isotonic contraction and isokinetic contraction mentioned above, and practice 10 ~ 20 minutes each time.
④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.
⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.
Extended data:
The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.
A good abdominal muscle training is designed according to ergonomics, which gives better support to the back, is not easy to lose shape, and controls the movement quality. It can concentrate the strength training of abdominal muscles, and it is not easy to reduce the pressure on the back. Traditional sit-ups put a lot of pressure on the back, and beginners can easily strain their back muscles because of irregular movements, and also easily use the strength of arms, hips, waist and back.
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