There is a saying: the face value is not enough, and the abdominal muscles come together. In this era when everyone is eager for "vest line" and "mermaid line", you can't say that you have been healthy without showing a few abdominal muscles. "Abdominal muscles" is not as simple as seeing six or eight pieces. They include transverse abdominis, rectus abdominis, internal oblique muscle and external oblique muscle. Single training can only train "a certain part of abdominal muscles", so we should pay attention to the diversification of training in order to effectively stimulate different muscle groups.
How to train vest line quickly? You can choose one of the training methods. First, aerobic exercise (brisk walking, jogging, aerobics, etc. ): 40-90 minutes per day (single training day). Second, strength training: the whole body (unarmed or dumbbells, elastic bands and other weightlifting. ), aim at the waist and abdomen (supine belly roll, supine leg lift), 30-60 minutes each time (single training day). The third combination training combination: strength training for 45-60 minutes+aerobic training for 20-30 minutes.
Nowadays, many online abdominal muscle teaching videos are easy to give people the illusion, as if you can easily practice a beautiful "vest line" by doing some actions at will. But in fact, when you exercise at a fixed intensity for a period of time, your abdominal muscles will gradually adapt. In this case, even if you roll your belly a few hundred times at a time, the effect will not be great. It is the truth to increase weight-bearing training in a planned way.