Some time ago, "university girls' dormitory fitness to exercise abs" was suddenly on Weibo hot search.
Admire these six clear, powerful pieces... No, it is an eight-pack abs line, and many small partners have begun to envy and drool!
This short-haired young lady with a fresh and handsome appearance and a well-proportioned body is named Feng Li, a senior student at Ningbo University. This muscle is trained by these simple equipment in the dormitory.
Not only can you complete more than 30 pull-ups in one go, but even horizontally and one-handed pull-ups are not a problem! This upper limb strength may make some little brothers ashamed of themselves!!
Due to the limited size of the dormitory, she can only practice after her roommates have gone to bed and played with their mobile phones.
The little sister said that practicing pull-ups is not easy for girls. Especially in the initial stage, if you want to pull up 1, it takes a long time to train.
She also said that fitness is purely a hobby for her. I didn't even think about practicing abs or anything.
And in terms of diet, she is not taboo, especially likes the heavy taste of hot pot, but also loves to drink milk tea. In this way, it is even possible to practice such perfect abs and a well-proportioned body, which can only be said to be genetically anti-heavenly, making people envious and jealous!
Now with "eight-pack abs", she is a red person on campus. Even during class, some friends and classmates couldn't help but want to reach out and touch her abs and feel it...
I have to say that like Feng Classmate, "no matter what you say" can also practice abs lines is indeed a minority. For most of the small partners, if you want to have six (or eight) abs in the shortest time, or if your sister wants to practice the vest line, the healthy diet with the regular training efficiency will be higher!
Below, we will share a set of very practical abs training, vest line skills, as long as you make good use, you will be able to train abs and vest line faster!
01
Can abs training reduce fat?
Many friends must think that training actions such as curls and sit-ups can help reduce abdominal fat, so that the lines and shapes of the abdominal muscles are displayed!
However, authoritative experimental studies have found that after 6 weeks of abdominal muscle-oriented training, there is no sign of any reduction in abdominal fat. In fact, the abdominal exercises do not have a significant targeted, local fat loss effect, they can only help everyone promote the rapid and efficient growth of abdominal muscles, thereby making the abdominal muscles more robust and stylish.
02
Only practice the abdomen, do not lose fat, can you have six-pack abs?
So are there many small partners who want to ask, if you only practice abdominal strengthening muscles, can you have six-pack abs or vest lines without cooperating with fat loss?
The answer, of course, is no! Even if you train your abs to be strong and perfect, if the body fat content is high, they will still be covered by thick fat, and it is difficult to see the day!
03
How to effectively lose fat and harvest six-pack abs
Therefore, practicing abdominal training with fat loss is the key to harvesting abs and vest line! So how can you effectively lose fat and make your abs line and contour quickly revealed?
1, to ensure that the calorie intake is less than the consumption, the body is in a moderate "calorie deficit" state.
2. Step-by-step, intense fitness training.
3. Ensure that protein intake is sufficient in the daily diet.
4. Get enough sleep for 7-9 hours a day.
5. A large intake of low-calorie, high-fiber vegetables and fruits.
6. Avoid sugary, calorie-containing beverages, and try to choose pure water and sugar-free 0 calorie drinks.
7. Adhere to the above 6 items and develop healthy and reasonable living habits.
Usually, the body fat rate of boys is about 15%, and the girl is about 20%, and the abdominal lines will be very clear and ideal. The body fat rate is too high, of course, it is difficult to see the contours and lines of the muscles; on the other hand, if it is reduced, it is more difficult, not easy to maintain, and it is not particularly beneficial to health!
04
Why can't you always practice your abs?
Some small partners practice their abdomen every day, but they have never seen the contour form of the abdominal muscles, and the problem is likely to be in the following 3 aspects:
1, the diet is not well controlled, the calories exceed the standard;
2, only pay attention to abdominal training, do not do any other training;
3, lack of perseverance, patience, three days of fishing and two days of drying nets.
The correct six-pack abs and vest line training method should be:
1. Control the daily dietary calorie intake in the normal range of 75-80% to ensure a moderate "calorie deficit";
2. Based on basic compound fitness training (such as squats, hard pulls, bench press, over-pushing...). ), combined with abdominal exercises (e.g. hanging legs, flat support, weight-bearing curls...). ）；
3. Have patience and perseverance, and persist in the end without giving up.
05
Curl, are you really doing it right?
As one of the most common and efficient abdominal exercises, many small partners often make the following mistakes when practicing - the range of movements is very small, only the hand pulls the neck up and down, while the shoulders and upper back do not show any signs of leaving the ground. In this way, for the abdominal muscles, there is almost no stimulation and strengthening effect.
The correct way to practice should be: make sure that the abdominal core is tightened, and the hands guide the shoulders and the upper back to move up and down in place. In addition, when practicing, you can also put your hands on your ears to avoid the wrong movement of pulling your neck.
06
Flat support, are you really practicing right?
Plate support, this static exercise abdominal action, presumably almost all small partners have practiced it! But the question is, are you really practicing right?
When practicing plate support, some friends often make the following mistakes - the elbow support is too forward and not on a vertical line with the shoulders; looking up at the front; the core is loose, the waist is staying; and the knees are bent. No matter which mistake it is, it will cause all parts of the body to not be in a straight line, affecting the strong force of the abdominal muscles and greatly reducing the training effect.
The correct way to practice should be: both elbows supported and just below the shoulders, neck relaxed, visually lowered, and the spine position is neutral. During the process of support and practice, make sure that the abdominal, hip and leg muscles are always tightened, the knees are straight, and the whole body is in a perfect straight line from head to toe.
07
Belly Wheel, will you really use it?
The abdominal wheel is a very small and practical abdominal training equipment, and the stimulation and strengthening effect of the abdominal muscles is also very significant. However, when practicing, be sure to avoid the wrong movement of the core relaxation and waist bending.
Especially in the initial stage, don't pursue the range of movements too much and ignore the essentials of the movements. Be sure to maintain a tight core and a neutral back spine, push the abdominal wheel to the farthest reaches of the range of ability, and then retract it with control. As the abdominal muscles and strength gradually strengthen, the amplitude of the action is gradually increased.
08
How to breathe when practicing abdominal exercises
In order to achieve the most efficient and ideal abdominal exercise effect, everyone must not only fully grasp the essentials of movement, but also need to cooperate with accurate breathing methods.
Usually, before an action begins, take a deep breath so that the air completely fills the entire abdomen. Then, as the action begins, contract the abdomen vigorously and gradually exhale; until the peak, the breath is completely exhaled. This better ensures that the abs are progressively given the strongest and most efficient contraction force throughout the movement.
09
How to practice your belly efficiently at home
The following 6 abdominal exercises do not require any equipment, and the small partners can choose according to their own level and the area they want to target, and they can practice at home.
First of all, if you want to target the upper abdomen, the simpler, primary action is sit-ups, and if you want to be more difficult, practice extended arms curl.
In addition, for the lower abs, the primary practice is the two-legged scissors style; the more difficult ones can practice curling abdomen and spreading the legs.
Finally, for the oblique abdominal muscles on both sides, the primary practice is cross-curled abdomen, and the more difficult ones can practice sit-up side punching.
10
How to exercise effectively in the gym
In the gym, if you want to target and efficiently stimulate the upper abdominal area, you may wish to try to practice the three movements of rope curl, downward oblique curl, and weight-bearing plate support.
If you want to target the lower abs, it is recommended to try practicing the dragon flag, hanging the leg, and supporting the knee lift.
Finally, if you want to target the oblique abs, the three movements of weight-bearing Russian rotation, side plate support, and "wiper type" of the legs are a good choice!
11
How to practice a v-shaped mermaid line
If you can practice two deep mermaid lines on the basis of the six-pack abs, you can make the abdominal shape look wider and narrower, showing an obvious V-shaped visual effect, so that the overall figure looks particularly fit and sexy, especially for the little brothers.
The following set of abdominal exercises can be aimed at creating these two V-shaped mermaid lines: 20 abdominal leg extensions, 20 up and down swing legs, 20 leg scissors, 20 lying leg lifts, 20 leg lifting circles, and 20 seconds to maintain leg lifting.
12
The ultimate abdominal practice map
For the upper abdominal muscles, from simple to difficult: curl abdomen, arm curl, sit-ups, extended arm curl, knee curl, roll abdomen touch knee.
For the lower abdomen, from simple to difficult: reverse curl, two-legged scissors, lying leg lift, leg lifting, cycling curl, curl leg spread.
For the middle of the abs, from simple to difficult: up and down legs, flat support, l-shaped sitting-ups, star-shaped flat support, both ends up, v-shaped curl.
For the oblique abdominal muscles, from simple to difficult: sitting posture rotation, cross-curled abdomen, side lying leg lift, knee flexion touch ankle, sit-up side punch, side plate support.
For the overall abdominal muscles, from simple to difficult: standing elbow touching the knee, lying elbow touching the knee, dead worm type, flat supporting the abdomen, side plate supporting the abdomen, v-shaped rotation.
For strengthening the core strength, from simple to difficult: knee-bending wiper type, kneeling posture alternate arm and leg lifting, wiper type, flat support roll, knee bending body, climber type.