Why? Because of the subcutaneous fat under the abdominal muscles, you can roll your abdomen to death every day, but you can't see it because your subcutaneous fat is too thick to cover your abdominal muscles.
Therefore, if you want to train abdominal muscles, you must burn fat and reduce the body fat rate to below 14%, in order to train clear abdominal muscles. Give a picture, you can estimate your body fat rate by comparison, and then carry out corresponding adjustment training.
Hiit fitness training which is the most popular at present is highly recommended. This kind of training emphasizes high-frequency and high-intensity intermittent fat burning, which can be strengthened with the abdominal ripper in keep App and Burpees series.
As shown in the figure:
After losing fat, the next step is to practice abdominal muscles. The best action must be to roll your belly. Sit-ups are really not suitable for practicing abdominal muscles. Doing too much is easy to hurt the waist, spine and abdomen. Keep has corresponding training plans and courses. It is enough to train for 20 minutes to half an hour every day. The key is to practice intermittently with high frequency.
Abdominal muscles are easy for us to practice, of course, provided that your body fat rate is low enough. When your body fat rate is below 14%, you only need to keep practicing for two weeks, and you will definitely see the general outline of your abdominal muscles. After two months of exercise, you can basically see six clear abdominal muscles. Only by exercising abdominal muscles and reducing your body fat rate can you shape a perfect figure.
Myth 1: Run like hell as soon as you get up.
Many people are in a hurry to lose weight. They are enthusiastic for five minutes and run like hell as soon as they get up. In fact, this is not the best way to lose weight by running, and it is not suitable for their health to run as hard as they get up. It is suggested to proceed step by step, starting with low intensity.
Myth 2: Drink while running.
Whether you are running or after running, if you feel thirsty, you can drink some water instead of water. Nowadays, the sugar content of sports drinks is very high, and running for half an hour after drinking a bottle is in vain, which is not worth the candle.
Myth 3: Run for ten minutes or less at a time.
The fitness instructor told me that if running is used as aerobic exercise to reduce fat, running for less than 20 minutes is basically equivalent to running in vain. Every minute of our life is actually consuming energy, but if we want to lose fat, if we just run for a short time, the effect is really quite low. When we consume energy, we consume glycogen first, and then consume fat when the glycogen consumption is almost the same. So when you only run for a short time, the glycogen is consumed, and the fat is just beginning to be consumed, but you have finished running, which shows that there is no obvious weight loss effect.
Myth 4: Don't run immediately after a meal.
Some people think that being energetic after a meal is suitable for physical exertion such as running, but it is not. We learned in high school that skeletal muscle cells need a lot of oxygen for movement, and oxygen in blood is the main source of these muscle cells. If you exercise immediately after a meal, blood will flow to muscles and bones, which will hinder the digestive process of the stomach. The most direct manifestation is abdominal pain after exercise. This bad fitness habit will bring some common gastrointestinal diseases, such as stomachache. Once it causes gastrointestinal diseases, it will accompany you for life. Therefore, the author suggests that the best time for running is one hour after meals. Therefore, exercise is important, but we should also be cautious and be kind to the stomach.
As an indispensable lifestyle in my life, fitness constantly makes me more perfect. Fitness is a science, which requires fitness enthusiasts to reflect, summarize and communicate. It is precisely because I deliberately experienced these pains that I found my feeling of being alive from the whole process, constantly increasing the upper limit of muscle endurance and physical fitness, and telling myself that a dull life should have fighting spirit.
If there are any shortcomings, please correct me, and we will share some dry fitness products one after another in the future ~