How to train attractive and stylish abdominal muscles, fitness is very important for us. Only through exercise can we have a healthy body and do more things we want to do. So here are some tips on how to train charming and fashionable abdominal muscles.

How to develop charming and stylish abdominal muscles 1 Complex waist and abdomen equipment in the gym can improve the difficulty of movement, but holding a disc when doing abdomen can also achieve the same effect. Measuring whether an instrument works well on the abdomen is actually very simple: if it makes the abdomen contract under load, then it is good, if not, then don't waste time.

Abdominal muscle contraction only occurs when the sternum is close to the pelvis, and vice versa. The most important thing is to have a good action standard, which is irreplaceable by any machine.

In addition, since most people want to have beautiful abdominal muscles, rather than thick and huge abdominal muscles, it is more appropriate to practice abdominal muscles with high frequency than with high intensity and low frequency. MH suggests that you do abdominal muscle training 3 ~ 4 times a week and do 3 different abdominal muscle training moves, each time 10 ~ 15 minutes.

Should I do a lot of sit-ups to lose fat around my waist and abdomen?

No, the exercise where you want to lose fat is called "local fat reduction". Local fat reduction is a misunderstanding. Studies have shown that when you lose fat, the whole body will lose fat, not just the part of exercise.

Only through diet and aerobic exercise can we achieve effective fat reduction.

At the same time, it should be noted that a large number of sit-ups will cause sports injuries. Because the traditional sit-ups mainly act on the psoas major muscles, they have no effect on exercising the abdominal muscles, which will wear the spine of the lower back.

Because when you do sit-ups, the traction of the lumbar muscles will make your lower back excessively bent. The result is chronic pain in your lower back.

How to train attractive and stylish abdominal muscles 2 1: abdominal muscles: Personally, I think my abdominal muscles are better. However, I still insist on doing it 3-4 times a week. But unlike other muscles, I have to stimulate it constantly, so I have to be exhausted every time to achieve the effect. The interval between them is preferably about one minute. The best way to practice abdominal muscles is to do sit-ups.

You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.

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.

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.

2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time.

Push-ups, 30 in each group, do 3-5 groups.

3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher.

If you have a lot of fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better.

5. Pay attention to strengthening high protein and high fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above and persevere. I believe you will achieve your goal.

In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies. The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach.

Abdominal muscle training Method 1: Roll the abdomen with a fitness ball.

Lie flat on the fitness ball, put your feet vertically on the ground, put your hands on both sides of your head, and start to exhale. The chin is shrunk to the chest, and the abdomen is tightened and raised to a 45-degree angle. After holding for 5 seconds, inhale and return to the initial position. Repeat the action 10 times and practice 5 groups.

Abdominal muscle training Method 2: Reverse belly roll.

Lie on your back with your back close to the ground, put your hands on your sides, raise your feet at a 90-degree angle, then cross your feet, bend your knees slightly, inhale and tighten your abdominal muscles, then exhale and slowly lift your hips so that your back leaves the ground. After keeping this action for 5 seconds, you can return to the initial position. Repeat this action 6 times and practice 8 groups.

The third way to practice abdominal muscles: lift your legs and roll your abdomen.

Lie on your back, keep your back close to the ground, put your hands on your head, open your arms, start inhaling, cross your feet, bend your knees slowly, then exhale to tighten your abdominal muscles, keep your lower body unchanged, slowly lift your upper body, keep your movements for 4 seconds, and then you can slowly restore your back posture. Repeat the action for 5 times and practice 10 group.

Abdominal muscle training Method 4: Control at any time and keep in shape.

In addition to physical exercise, men tend to get fat in middle age, so they should control and keep fit at any time, set reasonable slimming goals according to their age and physical condition, adhere to long-term physical exercise, pay attention to the balance of diet, and have a good mentality of long-term struggle against weight loss in order to maintain a perfect figure.

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 stimulate your 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.

If girls want to build muscles, they can choose these methods to help them exercise, but they should also pay attention to eating more high-energy foods when exercising muscles. This kind of food is a good way to enhance physical fitness, and at the same time, there is more physical strength to exercise muscles. Girls' muscles should do what they can. If there are too many muscles, it will be ugly.