Original content, unauthorized porters must investigate!
Good body is the pursuit of most people, good-looking abs, vest line, means that the body line is better than ordinary people.
We can always see that many people are training their abs in order to lose their stomachs, and some people are training in order to practice abdominal muscle vest line, but almost no one can practice abs figure, why is this?
In fact, losing your stomach and practicing abs are two different things, and they cannot be confused.
If you have a small belly or belly fat, if you want to restore a flat lower abdomen, the first thing you have to do is to lose fat, and fat loss can not rely on local training, but on aerobic exercise.
Abdominal muscle training is anaerobic exercise, which can only exercise the abdominal muscles, and cannot reduce the fat of the waist and abdomen. Aerobic exercise can choose running, square dancing, playing ball, climbing, swimming and other sports, these sports can enhance the body's activity metabolism, promote the decline of body fat rate, and slowly reduce waist circumference.
You need to know: muscle tissue is underneath the fat layer, and excess fat will cover the muscle fibers. Only by scientifically reducing the rate of body fat, recovering the flat lower abdomen, and carrying out scientific abs training can we strengthen the abdominal muscle groups and make the abdominal muscle lines stand out.
And losing the stomach and practicing the abs all take time, you can't rush it, otherwise it is difficult to practice a satisfactory figure. Many people choose the wrong training method and can't stick to it, resulting in wasted effort.
Only by following the correct training process and sticking to enough time can we effectively lose our stomach and practice the abs vest line at the same time.
In general, the body fat rate of boys should be controlled below 18%, and the body fat rate of girls should be controlled below 22% to restore the flat abdomen.
During fat loss, in addition to strengthening aerobic exercise to brush fat, we also need to manage the diet well, in order to effectively increase the calorie gap and achieve the purpose of fat burning. If you always eat and drink, do not control your diet, and enjoy a variety of foods, then your fitness efforts will also be wasted.
Therefore, we must do a high-protein, low-fat diet, supplement the muscle with enough amino acid raw materials, control calorie intake control to 80% of the usual, after 2 months, the waist circumference will be significantly reduced.
Finally, about the correct approach to abdominal abuse training.
1. Daily single abdominal curl training cannot practice abs lines. When practicing the abdomen, we must do a full range of sculpting abdominal muscles, choose different actions to stimulate the abdominal muscles in an all-round way, in order to efficiently practice the abdominal muscle lines.
2, the method of exercising the same muscle group every day is not advisable, abdominal abuse training can be trained once every other day, giving the muscles a certain rest time is for the muscles to grow thick.
Below, share a set of abdominal sadomasochistic actions, allowing you to exercise the abdominal muscles in all directions, each action 15 times, repeat 3-4 groups, once every other day, it only takes 15 minutes to help you practice the abdominal muscle line.
Action 1: Supine bike
Action 2: Curl the abdomen
Action 3: Russian turnaround
Action 4: Hiking
Action 5: Both heads up
Action 6: Lean over and lift your hips