2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better. Abdominal muscles are different from other muscles, and they have to be exhausted every time to achieve the effect. The interval between them is about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food. I used to be a little fat, but later I insisted on 660 in the gym. Chest muscles: Do bench press with dumbbells and lie on birds (Note: The weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups at a time, each group 10, increasing times every month)/
How do boys reduce their stomachs and practice abdominal muscles? Hello, if you want to lose weight and exercise abdominal muscles, you must first control your diet, control your appetite at ordinary times and avoid overeating. Pay attention to a healthy diet, reasonably match the diet, reduce the intake of fat and increase the intake of protein and cellulose, that is, eat less fat, eat more vegetables and drink less. People with small stomachs generally have higher body fat. In the early stage, it is recommended to stick to aerobic exercise and jog for at least half an hour every day to reduce body fat. If body fat returns to normal,
How do men reduce their stomachs and practice abdominal muscles to do sit-ups? Bend your feet, suspend your feet, and hold your head with your hands. This is very effective! Abdominal muscle stick
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How do girls reduce abdominal muscles? How do girls practice abdominal muscles: diet
What will the flexible and strong abdominal muscles look like if they are covered with fat? Without reasonable nutrition, muscles will not grow, but too much food and unreasonable diet structure will form fat. If you still can't see the abdominal muscles after practicing for more than a year, you should adjust your diet.
How do girls practice abdominal muscles: frequency
Abdominal muscle exercise should be persistent, and you can't stop suddenly. If you can practice once a day or every other day, it will be effective.
How do girls practice abdominal muscles: quantity
It's good to do sit-ups every time. If you don't have time, you can also choose 2-4 kinds of exercises that are most effective for you. Do only three groups, 30-50 times each. Each group should be completely exhausted, training time 15-20 minutes.
How do girls practice abdominal muscles: weight
The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements, and the thicker the waist. So I suggest you use tension and control instead of weight, and use your mind instead of external weight to tighten and * * * abdominal muscles.
How do girls practice abdominal muscles: continuous tension
When practicing abdominal muscles, keep the abdominal muscles constantly tense in the whole group. Don't let them relax at the beginning or end of the exercise. Each group must be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore.
How do girls practice abdominal muscles: sit-ups
Lie flat on the ground, put your calves on the bench, and then shrink your shoulders to form an arc in your upper abdomen, as if to roll forward. Don't stretch your head too far when you do the action, because it means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, let your shoulders slowly return to the ground and never relax your abdominal muscles. Many people like to put their hands behind their heads when doing this exercise. As a result, they just pull their heads forward instead of bending their whole bodies.
How do girls practice abdominal muscles: hanging their legs and combining them.
When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. For the intercostal muscle, the knee turns left and right, which also exercises the abdominal oblique muscle. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's very comfortable, but it's just your hips, not your abdominal muscles. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember, your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it.
How do girls practice abdominal muscles: sitting and lifting their legs
This action can better * * * the lower part of the abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees and lift your legs up until your toes are parallel to your eyes. As your abdominal muscles get more and more tired, you can bend your knees gradually until you are completely exhausted.
How to make the six-pack abdominal muscles more prominent? I practice six-pack abdominal muscles, which is not obvious! Hello, just sit-ups have no obvious effect on abdominal muscles. After sit-ups, you can run or triangle tops are helpful for abdominal muscles.
What happens when girls practice abdominal muscles without reducing their stomachs? Doing aerobic exercise and then practicing will be much faster. Run for half a month first, and run for more than half an hour, otherwise it will not be called aerobic exercise. Losing body fat first will not have a good effect.
Practice abdominal muscles, the stomach is getting bigger and bigger, how to lose weight without losing muscles, 14-year-old haha, easily done. Because you are now 14 years old, which is the best time to grow up. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, biscuits, snacks, chocolate, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: You can't do weight lifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise, squatting, etc.), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than five or six years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question: When you practice abdominal muscles, you already have the outline of six abdominal muscles on your stomach. Obviously, how long will it take to practice like this before it is all obvious? Doing 100 sit-ups every day can practice abdominal muscles for a month, but it is very hard to stick to it. That's how I practiced, and I'm still sticking to it. Eight-pack ABS. I do it in two groups before going to bed every day, with 50 in one group.
How to practice abdominal muscles? Obviously, a complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
How to practice abdominal muscles more obviously and increase the amount of exercise, such as increasing the number of times and groups. In short, let the muscles fail, let the muscles grow rapidly and have obvious lines.