To strengthen the abdominal muscles and expose the outline, we should pay attention to two points: one is enough muscle mass and muscle lines, and the other is low enough body fat to expose the muscle lines.
Let's talk about it first Secondly, on the basis of adequate aerobic exercise, aerobic exercise for 40 minutes or more at a time will help to consume excessive body fat, which is 12% for women and less than 9% for men. This body fat control rate can achieve the purpose of revealing the outline of abdominal muscles. In addition to aerobic exercise, we should also change the existing eating habits, such as low fever and low fat, less oil and sugar, giving priority to high-protein foods, supplemented by slow-release carbohydrate foods, and eating less and more meals to help improve basal metabolic rate and accelerate fat loss.
Let's talk about the first point. Use several movements to stimulate and help the abdominal muscles, so as to achieve the purpose of increment and three-dimensional.
Cooperate with the following 9 standard abdominal movements, each movement 15-25 times! 3-4 cycles, of course, the more cycles, the better, and exhaustion is the best. Remember to stretch before exercise to help muscles recover better and grow better.
Specifically, you can also refer to Baidu's video of "Opening the Belly" for a more direct dynamic tutorial.
1. Abdominal muscle tears X action 1: Sit with your legs folded.
2. Abdominal ripper X Action 2: Riding in a sitting position
3. Abdominal muscle tears X Action 3: Lie on your back and lift your legs alternately.
4. Abdominal ripper X Action 4: Put your legs together and sit with your knees together.
5. Abdominal muscle tear X Action 5: Lie on your back, bend your knees and put your legs up.
6. Abdominal muscle tear X action 6: Lie on your back and push your legs to the ground
7. Abdominal muscle tear X action seven: straight leg sit-ups+straight leg sit-ups at both ends
8. Abdominal muscle tear X Action 8: Sit on your side and touch your knees.
9. Abdominal ripper X action 9: One knee bending sit-ups climbing trees.