To train authentic eight-pack abdominal muscles with strength and explosiveness, it is not enough to rely on traditional sit-ups, because traditional sit-ups can only train upper abdominal muscles. It is suggested that traditional sit-ups, sit-ups and leg lifts, and the following two postures can be used in daily training:
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
These two postures are very effective for the lower abdominal muscles that can't be practiced by sit-ups. I tried, and they all worked.
If it is systematic training, when making a specific abdominal muscle training plan, abdominal muscles can be divided into four parts: upper abdomen (sit-ups), lower abdomen (sit-ups or sitting on the bed to bend legs), left abdomen (lateral bending) and right abdomen (lateral bending) for exercise.
Your weight is super heavy, but the principle of exercising abdominal muscles is not to exceed 30 times/group, and each part should have at least 3-5 groups. If you can only do a dozen at first, it's because you can't do it. You can do it according to your best ability first. When you can do more than 30 a day, don't do a lot at once. When you have enough strength, you can consider increasing the weight at the back of your neck (such as lifting barbells). When I was in college, I could add 15 kg barbell to the back of my neck to do 50 oblique sit-ups. After drinking beer for so many years, you still have obvious abdominal muscles, so please believe me), especially now that you are overweight and your stomach is fat, abdominal muscles should be the focus of your training, so you should train in groups according to my suggestion to continuously stimulate muscle growth and enhance strength.
Try to do systematic exercises in the afternoon or evening. In addition, it is very important to make full use of aerobic exercise to help you lose fat and burn fat. For example, running in the morning, practicing leapfrog, skipping rope, and swimming if possible can not only increase the overall coordination of your body, but also effectively burn the fat in your body, and at the same time make your abdominal muscles become explosive and flexible, instead of turning your abdominal muscles into stiff eight-pack abdominal muscles. It should be noted that the above exercise time should last for more than 40-60 minutes to be effective, because at that time, you will burn excess fat in your body.
If you have the conditions to enter the gym, you can make an overall fitness plan. You must do strength training at the same time as aerobic training. "Only with muscles can you burn fat." According to your current weight and body fat content, the principle of strength training plan should be "light weight, multiple times and multiple groups", and the collocation of muscle training is generally to put abdominal exercises and leg exercises together, chest muscles with triceps brachii and latissimus dorsi with biceps brachii, so that a large muscle group with a small muscle group can best stimulate the muscles you plan to exercise today in the shortest time, because of the daily fitness time. The overall strength of the body has increased, so you can carry out better weight-bearing and strength training, thus promoting muscle growth, and ultimately helping you burn fat all the time, keep your hard-working healthy figure, and avoid rebounding once you stop!
What I told you above is the fitness principle that suits you at present, because you are not suitable for a complete and systematic professional bodybuilding training. First of all, you should reduce fat through targeted training, and then reduce fat through aerobic training and whole body combined exercise. What you have to do now is to adjust your overall physical fitness and state to a state suitable for professional training, and then you can make a more professional training plan. Moreover, after you have been in a professional gym for a while, you will gradually know how to carry out professional training. Talking too much now will confuse you, and some complicated movements will cause sports injuries to you now, so you should lay a good foundation first. As for the schedule, there is basically no rest, such as: Monday: pectoral muscle with triceps brachii, Tuesday: latissimus dorsi with biceps brachii, Wednesday: abdominal muscle with legs, Thursday: pectoral muscle with triceps brachii, Friday: latissimus dorsi with triceps brachii. Don't train too much. Choose three or four classic movements for each muscle, each movement should be controlled within five groups, and each group should be controlled around 15-20 times. Because you are laying the foundation now, the key point is to adjust the body function and activate the movement state of the body muscles, so you should use some basic and simple actions, but to stimulate the muscle groups in place, such as the chest muscles, you can choose the inclined plate bench press (to stimulate the chest muscles). To put it bluntly, your task now is to lose weight and gain weight, instead of eating a fat man as soon as you enter the gym! I'm talking about some principles that you need to know and master, some misunderstandings that you may take, and some details that are difficult to notice at ordinary times, such as the exercise movements of various parts of muscles and the use of equipment. Just buy a fitness magazine and you will get a lot of introductions. When you get to the gym, you will see a lot, and the coach will say a lot. Just try it according to my suggestion and choose a few sets of controllable equipment and movements that suit you, so I won't waste time helping you decide.
Finally, go to bed early at night, get up early in the morning, adjust the biological clock, ensure enough sleep, let the muscles have time to grow, and let the time warp lose the creatine accumulated in the muscles after a lot of exercise. Pay attention to your diet, you can eat protein (fish, eggs, meat, etc. ), plant fiber (vegetables, fruits, etc. ), try to eat less carbohydrates (rice, bread, etc. ), eat less sugar and mixed foods with high calories. The best cooking method is steaming, boiling or cold salad. Try to avoid frying, frying, frying, low in salt and oil, and mind your mouth.
In everything, the most important thing is persistence! ! !