For the figure, we don't want to see the perfect figure of others, but we are often eager to be the envy of others, but it is easy to imagine but difficult to get. We also tried to lose weight and do some training, but none of them achieved the desired results. For example, if you want to practice abdominal muscles, the result is always disappointing. You have done everything you can, or you can't lose weight, or just the fat on your belly still exists. You obviously exercise your abdomen every day, but you haven't changed.
Everything needs to be done step by step, even if it is to lose fat, so if you want to lose a big belly and expose your abdominal muscles, the first step you need to do is to control your diet, do corresponding exercise and reduce body fat. However, during this period, it is easy to lose the corresponding fat all over the body, leaving only the fat in the abdomen, because strength training is neglected. To put it simply, although it is clear to reduce the body fat rate and carry out corresponding aerobic exercise, what is lacking is strength training.
Therefore, even in the process of reducing fat, it is necessary to combine abdominal targeted training. On the one hand, it can ensure that abdominal muscles are not lost as much as possible, thus improving basal metabolism and promoting weight loss. In addition, strength training can also be used to prevent skin relaxation and sagging caused by rapid fat loss. Of course, adding targeted exercise to your usual movements can help you lose fat successfully and show your abdominal muscles at the same time. Even if you don't need to lose fat, targeted training is good for your health, which can be described as killing two birds with one stone.
Another situation is that abdominal training is carried out every day, but the shape of abdominal muscles will not appear. This situation is caused by understanding the importance of abdominal muscle training, but ignoring the overall fat reduction. Abdominal training is carried out when the fat is still thick, so the shape of abdominal muscles will not appear because it is covered with fat. Therefore, whether your goal is to lose weight or shape, as long as you want to show your abdominal muscles, you should add targeted abdominal training at any stage. You can add the following actions to your training plan.
Action 1: Lie on your back and lift your legs.
Take a supine posture, stick your upper limbs to the ground, keep your arms straight, don't cling to your body, put them next to your body and stick them to the ground. Lift your legs, bend your knees, always close together, and tighten your abdomen. Lift your legs up, even your hips up, until your thighs are close to your upper body, pause and slowly move your legs down.
Action 2: Side Support Rotation
Bend the forearm to support the body, the upper arm will be straight, and your eyes will be fixed on your fingers. Legs together, back straight. Bend your upper arm and touch the ground below. Keep your eyes moving with your fingers, then straighten your arms again after contact, repeat this action and change sides.
Action 3: Lie on your back, bend your knees and abdomen.
Lift your head and shoulders and lie on the yoga mat with your legs off the ground and your calves crossed. Bend your legs, keep your abdomen tight, move your legs to the abdomen as much as possible, and then slowly extend your legs upward, so repeatedly squeeze your abdomen.
Action 4: Cross one leg and start at both ends.
The whole body lies flat on the ground, with one arm straight up and the other arm beside the body. One leg is straight and the other leg is bent. Step on the ground with the sole of your foot and straighten your back. Then forcibly make the upper body stand up, lift the leg at the same time, touch the foot surface of the lifted leg with the straight arm, lie flat again after touching, and change sides.
Each of the above actions should be performed 15-20 times according to your own ability and recommended times, and you can do 2-3 groups each time, 3-4 times a week. The above actions are not as fast as possible, and the speed can be slower. In this way, we can better understand the details of the action. Avoid inertia and stretch and relax the abdomen after the action. Getting rid of the big belly also requires steps, grasping the key points and simply reducing the belly.