How to practice abdominal muscles with meat on your stomach? 1, there is meat on the stomach to practice vest line and abdominal muscles to reduce fat.
On the premise of daily physical exercise, when the body fat rate is 13%- 15%, the abdominal muscles begin to appear, and when the body fat rate is 10%- 12%, the abdominal muscles differentiate obviously.
Girls who want to practice vest line should pay attention to the premise that their body fat rate is suitable for practicing vest line. If their body fat is not so low, they need to do aerobic exercise or hiit with a reasonable diet to reduce their body 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. After 24 hours of training, this kind of exercise can improve the metabolism of the body as a whole and let us lose weight faster. Even if there is more meat on your stomach, you can lose fat in a short time and expose the vest line and abdominal muscles.
2, lose excess abdominal fat and then practice vest line and abdominal muscles.
After doing the whole body aerobic exercise, do the corresponding local exercise. For example, if you want to lose weight, you can do sit-ups, belly rolls and other exercises. Many people don't know how to exert their strength correctly when practicing sit-ups. You can practice the advanced version of sit-ups first, which is called "belly rolling".
Abdominal procedures:
1. Lie flat on the yoga mat with your knees bent 90 degrees. Hands can be crossed on the chest, or placed on both sides of the temple in a fist posture.
2. But you can't squeeze your temples or hold your head with your hands. If you pull your head up by hand during the movement, it will cause cervical pain for a long time.
3. Bend your shoulders and torso slowly so that they are close to your knees.
Key points:
1. Bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.
2. At the top of the exercise, intentionally give the abdomen extra compression to achieve complete contraction. Then relax, lower your shoulders and return to the starting position.
If you have meat on your stomach, you must eat reasonably.
People with a lot of meat on their stomachs should eat less greasy food in order to ensure that they can develop vest lines and abdominal muscles. Pork belly and skinless chicken and duck meat are also high in fat, so try not to eat or eat less. In order to avoid consuming protein in abdominal muscles, you need to eat fresh fish and shrimp, beef tendon and chicken breast.
In addition, whether you eat fewer meals or three meals a day, you need to ensure the intake of protein (meat and eggs) and carbohydrates (coarse grains or rice noodles) for each meal.
You can practice the action of vest line 1, lift your legs and abdomen.
Efficacy: exercise the upper abdomen.
Step 1: Lie on the yoga mat, raise your feet straight to the ceiling, and raise your hands straight above your head.
Step 2: Lift your upper back, let your hands touch your feet, then lie down, return to step 1, and repeat the rest for 20~30 seconds.
Reminder: just touch your legs, not necessarily the instep, and put your back flat on the mat. If the strength of the abdominal muscles is not enough, you can try to lift one foot first, touch it with the other hand, and then do it on the other side.
2. Alternate climbing method
Efficacy: Exercise the core muscles, combine aerobic exercise and exercise the heart and lungs at the same time.
Step 1: Support the ground with your hands straight, your feet straight back, and step on the mat with your toes in a straight line to avoid hunchback.
Step 2: Bend your knees and lift your right foot forward to ensure that your right knee doesn't touch the ground, then return your right foot to the ready position, change your left foot and do the same action at the same time, and do it alternately for 20~30 seconds.
Reminder: The faster the speed, the stronger the exercise intensity. Be careful not to raise your hips when you do it. At the beginning, the wrist is under great pressure, so you can support the ground with your hands and replace it with your fists. If you hurt your wrist, don't do it for the time being.
3. Turn around and turn your abdomen.
Efficacy: exercise the oblique abdominal muscles.
Step 1: Lie flat, put your knees bent on the mat, put your hands bent on your ears, and prepare for posture.
Step 2: Lift the upper body and turn right, at the same time, the left elbow touches and bends the right knee, the left foot is lifted and straightened, and then the left turn is repeated, and the two feet alternately do it continuously for 20~30 seconds.
Reminder: Be careful not to touch the ground with your feet and keep your elbows open. Avoid holding the head with the elbow back, which will increase the pressure on the cervical spine.
How do girls practice vest line Before you want to practice vest line, you may already know that vest line is a line, because each muscle is independent of each other. The vest line is actually the intermuscular incision of rectus abdominis, medial oblique muscle and lateral oblique muscle.
Since the vest line is a manifestation of "tearing" between abdominal muscles, girls practicing vest line is actually "practicing" abdominal muscles. When your body fat percentage is low enough, your abdominal muscles are easy to see. Therefore, the vest line can not be simply "practiced", you need to systematically reduce fat.
What should I pay attention to when I lie on my back and reduce my stomach? 1, use abdominal force.
When doing sit-ups with the supine board, many people will exert force on their feet because they are hooked by the sponge pad under the supine board, which will reduce the effect on abdominal muscles. Therefore, when sitting up, you should use your abdominal muscles to pull your body up.
2. Stay for 5- 10 second when falling.
When doing sit-ups, the supine board should fall slowly as far as possible, and stay for 5- 10 seconds when falling halfway, so that the abdomen can be fully exercised and the effect of reducing stomach is better.
Don't lean your head on your back.
Don't lean your head on the supine board during exercise, which can keep your abdomen tense and enhance the exercise effect.
4. Ensure the number of exercises.
In order to achieve the effect of reducing stomach, we need to ensure the intensity of exercise. At the beginning of exercise, you can do two groups, each group can do 13, and then gradually adjust and increase to ensure that your stomach is effectively reduced.
5. Control the speed
When exercising, the faster the speed, the better the exercise effect. It is necessary to slow down the pace of supine board exercise to avoid sports injury and play a certain role in reducing stomach. Move quickly when you get up, and slow down when you fall.
6. Cooperate with other sports
Just doing sit-ups on the supine board is very slow to lose weight. You can do some aerobic exercise at the same time, such as jogging, swimming and yoga. On the basis of full-body exercise, you can do some local exercise, and the effect will be better.