When is the best time to practice abdominal muscles?
The best time to practice abdominal muscles is from 3 pm to 5 pm.
Because from 3 pm to 5 pm, it is the best time for human physical strength and physical adaptation. For example, at this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
Therefore, whether it is abdominal exercises or other muscle training, or some exercise, the best time is afternoon, which is the best time.
It is found that high-intensity exercise can be done two hours after meals, moderate-intensity exercise should be arranged one hour after meals, and light exercise should be done half an hour after meals. If you are an office worker, you can also choose several time periods to exercise:
Morning meeting: from morning till 5: 30-6: 30 before breakfast.
Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.
Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.
Evening session: 2 hours after dinner to19: 00-21before going to bed.
Tip: Because abdominal muscles are different from other parts, you can't practice according to the training mode of other parts, because abdominal muscles are the most difficult to practice, the fastest to adapt and the fastest to recover, so his training mode should be professional. In general, practice at least three times a week, which is the general frequency. The recommended training frequency is 3~4 times a week. If you are tough, you can practice every day.
Exercise method of vest line
1, the necessity of practicing vest line
Fat waist and abdomen affect the appearance too much, especially wearing tight-fitting or navel-exposed clothes, which is too ugly, so we must take good exercise and remove the fat waist and abdomen, which is very necessary for beauty and health!
2. Aerobic exercise must be done.
You can't lose weight without aerobic exercise, and it's useless to do local anaerobic exercise (such as sit-ups), so aerobic exercise is the first step to practice vest line. The most classic aerobic exercise is jogging, which needs no explanation. You can jog for about 40 minutes every day, or you can go fast. Before running, you should exercise your joints and warm up well to avoid strain during running.
3, at the same time, local anaerobic training.
Sit-ups are anaerobic training. Aerobic exercise such as running is responsible for reducing fat, while anaerobic exercise is responsible for shaping. If there is thick fat on your stomach, you should run to get rid of the fat and then shape it locally, so it is easy to practice the vest line.
Sit-ups go without saying. Everybody knows that. Another alternate supine exercise is also very practical. This way is mainly to exercise the lateral abdominal muscles. When exercising, put your hands behind your neck, bend your legs, and then push out one leg alternately. Kick the leg a certain distance from the ground, but not too high, the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles.
Pay a little attention to your diet
There are also many requirements for diet when reducing fat and shaping, but remember never to diet. Dieting is really useless. A little diet control is enough. Try to eat less oil and salt, eat more coarse grains, vegetables and fruits, or choose nutritious meal replacement powder, the effect is better. Meal replacement powder reborn.
5. Keep your daily life.
Normal work and rest not only has an impact on slimming and shaping, but also is very necessary for health. Staying up late for a long time not only leads to poor mental state, but also leads to skin problems such as large pores, dark circles and acne. I used to be a nocturnal animal all day, but now I slowly start to work and rest regularly. I feel much better in mental state, and I won't feel particularly tired when I exercise.
Precautions:
Remember to exercise in a planned way, but also do what you can. If the physiological period is really uncomfortable, you can rest for a few days.
Matters needing attention in exercising abdominal muscles
1, warm-up exercise
Although abdominal muscle training is a lightweight sport, proper warm-up exercise is still very important, which can effectively prevent muscle strain. Generally, run for a few minutes or stretch your limbs before doing abdominal exercises.
2. Aerobic training
Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.
3. Power control
When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
4. Equipment weight
The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements, which will also make the waist thicker. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.
5, muscle strength control
When doing sit-ups to practice abdominal muscles, I am most afraid of counting, because it is unnecessary. When we do sit-ups, we should keep the abdominal muscles tense, don't relax, and don't ask for too fast speed; Each group moves until the muscles feel burning. This is the correct way to do sit-ups.
6. Persistence is the key.
You must keep exercising your abdominal muscles. You will never succeed if you fish for three days and dry the net for two days. Don't use too much at a time, the key is to stick to it.
7. Dietary guidelines
Diet is the key to abdominal muscle training's success in 9 weeks. No matter how many sit-ups or leg lifts you can do, you can't change your figure if you keep pouring "garbage" into your body. The basic dietary principle is to eat less and eat more meals during training and avoid frying greasy food and alcohol; Eat more vegetables, fruits and foods rich in fiber to achieve the acid-base balance of body nutrition supply.
There is fat on the stomach, exercise abdominal muscles and eat scientifically.
Distribute your diet according to 50% carbohydrate, 20% fat and 30% protein. Remember to eat more carbohydrate foods with high gi during muscle building, especially after fitness. Bread and sugar water are both good choices, which have a good effect on increasing abdominal muscles.
Protein is the main force to promote the growth of abdominal muscles. He is the main element of muscle synthesis. If we don't get enough protein and energy from outside, our bodies will start to consume their own energy and protein.