1, abdominal exercise
Daily training:
The basic mode is to do anaerobic exercise for about 20 minutes and aerobic exercise for about 40 minutes every day on the basis of controlling diet.
Diet control: You don't have to control your diet very strictly, because the pursuit is to shape slowly, but you must reduce the intake of carbohydrates (whole wheat bread or coarse grains instead of rice) and oils (steamed or boiled vegetables with less salt) and increase the intake of high-quality protein (beef, chicken breast and egg white are the first choice, but they must be animal proteins, and soybeans and mushrooms have little influence). It is forbidden to eat sweet drinks (it is ok to relieve smoking addiction occasionally, such as diet coke) and all kinds of midnight snacks (it is harmless to eat once a month occasionally). Do not exercise within half an hour after meals, and add protein or protein powder after exercise.
Exercise: The recommended practice on the Internet is to do anaerobic exercise first and then aerobic exercise, on the grounds that anaerobic exercise is intense, and I am afraid that I will not have the strength to complete all the movements in the end; Do anaerobic consumption of sugar first, and then do aerobic consumption of fat. In fact, the order is not very big, so it must be completed according to the quantity!
Aerobic options: running, swimming, skipping rope, brisk walking and cycling for more than 40 minutes are considered aerobic exercise (for example, a person with torn abdominal muscles does it three times in a row for 45 minutes each time). Duoyan Zheng, which girls like to dance (the intensity is a little small, 30 minutes at a time, usually twice), Pumpitup series (the first one was in 2004, with many beautiful women and a sense of coaching, and male students are tender and shy), etc. You can adjust according to your own physique and choose at will.
Anaerobic selection: 8 minutes abdominal muscle (8minabworkout, one * * * has three levels, and I remember there is a special app abdominal muscle tear in the Appstore (a chapter of abripperx/2x, p90x/2x series, with two versions of X and 2x, the duration is about 15 minutes, and personally feel that the X version is stronger); Waist and abdomen in insanity; You can find the corresponding video on Youku, just follow it.
Many people have a misunderstanding: the best exercise to practice abdominal muscles is sit-ups. Actually, it's not. Sit-ups and waist and abdomen work together, which is easy to damage the lumbar spine when the intensity is high, but the stimulation to abdominal muscles is not too great. A better exercise is belly rolling.
Compared with sit-ups, abdominal roll-ups do little harm to the waist (if you feel pain in the cervical spine or waist after abdominal roll-ups or abdominal muscle tears, you must have done something wrong), and there are various forms (ordinary flat abdominal roll-ups exercise the rectus abdominis and lateral abdominal roll-ups exercise the oblique abdominis), and there is almost no requirement for venues and equipment (with bare hands, just a yoga mat). It is really a necessary exercise for home travel.
Take myself as an example. At first, the abdominal ripper X 1+40 minutes walked fast every day (the knee was not good enough to do squat running). After getting used to it, X2+Pumpitup2004, the abdominal ripper, goes to work every day and has little time to exercise, so he practices X2 every day. You don't have to do it during menstruation, but don't eat or drink. Don't be impatient when you start practicing. Pay attention to warm-up and cooling, and the strain will be bad.
Regarding the frequency, many suggestions on the internet are to take a day off or even two days and practice different parts for boys; If you can withstand the intensity of exercise, your abdominal muscles can be practiced every day. But there is a disadvantage in practicing abdominal muscles: the waist will become thicker (look at the photo of the model above, isn't the waist line obvious? )! Because when the body fat is basically unchanged, when propping up the abdominal oblique muscle, both sides of the waist will become very wide, and eventually it will be as wide as the ass. After practicing, the waist is about 4cm thick, and in my mother's words, the ass has become square.
I suggest that you can use an app that records time to supervise yourself.
If you think the above is too complicated, here is a ready-made set:
Action one
Action muscle group: the whole abdominal muscles, with emphasis on the lower abdomen and deep small muscle groups.
Step 1: naturally put your back flat on the mat, tighten your lower abdomen, make your lower back close to the ground, with your legs at a 90-degree angle and your thighs perpendicular to the ground.
Step 2: Inhale and slowly lower one leg, let the heel slowly approach the ground, exhale at a constant speed, retract the thigh, inhale again and slowly lower the other leg by 90 degrees, and do 10- 15 on the left and right respectively. Do 2-3 groups every day. Pay attention to keep the angle of the big legs and legs during the action.
Action 2
Functional muscles: strengthen the endurance of abdominal muscles, tighten the lower abdomen and consume excess abdominal fat.
Step 1: naturally put your back flat on the mat, tighten your lower abdomen, make your lower back close to the ground, with your legs at a 90-degree angle and your thighs perpendicular to the ground. Exhale, lift your head and upper back off the ground and tuck your knees in your hands.
Step 2: Inhale slowly, spread your arms and legs in a V shape, exhale and take back your hands to support your knees. Each group 10- 15 times, 2-3 groups.
Action 3
Action muscle group: abdominal muscle group. Long-term training of abdominal muscle group can tighten the abdomen and reduce the accumulation of abdominal fat, which plays a very important role in stabilizing the hip joint.
Step 1: naturally put your back flat on the mat, tighten your lower abdomen so that your lower back is close to the ground, your legs are perpendicular to the ground, and your hands are placed at your sides.
Step 2: Breathe in with your legs, and fall slowly, not at too big an angle. In the most important falling process, the lower back is always close to the ground, so that the muscles of the lower abdomen and pelvic floor are fully tightened, and the expiratory leg is retracted to the initial position. Each group 10- 15 times, 2-3 groups.
Tip: You must have a lot of questions about losing weight. I suggest you pay attention to the micro-signal "39 Weight Loss Fitness College" (long press the micro-signal copy) and send "thin belly" to know what you can eat for dinner to smooth your stomach; And get the fastest 3+ 1 exercise method for thin abdomen.
In fact, the method of practicing the lower abdomen is very simple, that is, reducing fat and then doing muscle strength training.
I didn't know anything about fitness. Doing aerial cycling and belly rolling at home every day for almost 40 minutes has little effect. Although there is no fat in front of my stomach, wearing tight jeans will save a little swimming ring.
I started pumpitup it up, starting from PIU2005, for almost three months, occasionally interspersed with swimming and Duoyan Zheng. After finishing PIU, add several groups of belly rolls, the number of which may vary depending on the mood. Later, in 2005, I didn't feel tired at all and didn't sweat too much, so I changed to PIU2004. 04 is about 20 minutes longer than 05, and it is much more aerobic and anaerobic. Doing it for the first time is really tiring. Almost four months later, I was surprised to find that lines of Sichuan characters began to appear in my abdomen.
After half a year, I basically didn't feel anything when I was doing 04. I saw someone talking about NikeTrainingClub in the comments that others recommended PIU in Weibo, so I installed one. For the first time, I am doing the first course "Hard Training+Slimming" for the beginners of "Gentleness". After 30 minutes, the whole person was ruined. But after practicing for almost half a month, I got used to it completely.
Then in order to lose a little more fat, I started running, although running o(_□_)o was my favorite sport before. Two or three times a week, 5 kilometers each time. After running, go back to NTC's "Abdominal Muscle and Hip Tightening Training Program" for half an hour and stretch 15 minutes. This photo was taken at this time, about June.
I tried "Insanity" for a week in mid-June, and I hurt my ankle by% _%, so I couldn't exercise for almost two weeks. After recovery, I am now running honestly +NTC, and my leg strength has been strengthened. I will challenge insanity.
2. Causes of abdominal obesity
1. First of all, it must be clear that everyone is born with abdominal muscles, but because of the relationship between hormones and body fat, it is difficult to see the abdominal muscles of girls.
Hormone reason: the production of human muscles needs an important hormone-testosterone. As the name implies, the content in men's bodies is much higher than that in women's bodies (which is why some people think that fitness should be given up first), so girls, rest assured and practice boldly, and your body will only get better and better, as long as you don't eat hormones (such as steroids, protein powder and muscle-building powder)! ), never like bodybuilders, even the muscle level of ordinary boys who lack exercise is difficult to catch up with.
Reasons for body fat: Women are born with much higher body fat than men and are more likely to accumulate fat. Maybe the data is not convincing, let's compare it with the previous picture first.
Normal women's body fat is basically higher than 20%. We often say that abdominal muscles need to keep their body fat below 12% before they can lump out, while women begin to experience chest atrophy, amenorrhea and uterine atrophy when their body fat is below 17%, leading to infertility. Are you sure you can really practice six blocks? (BTW, the shape of abdominal muscles is also innate, and the symmetry and quantity cannot be changed. Many people will have four or five abdominal muscles. )
Women who exercise regularly have a body fat of around 20%. Similarly, the body fat of men who exercise regularly is about10%; Those bodybuilders who look terrible, in order to make the muscle lines so obvious, often only have 3%~4% body fat after brushing hard (losing more than ten kilograms or even dozens of kilograms in a week). It is basically impossible to maintain such a low body fat under a normal diet. Similarly, don't think you have less body fat just because you are light-I have seen a thin man say that his body fat is only 1%, and this brother must be a Martian.
Therefore, for girls, if they want to "practice" abdominal muscles, both "gain muscle" and "lose fat" are indispensable-not to mention that my body fat has been reduced by less than 20%, and girls have retained about 20% of their body fat. There are two looming "vest lines" (also known as linear abdominal muscles,160)
Personally, it is not difficult for girls to practice vest line. The real difficulty lies in their persistence every day.