Abs are one of the embodiments of a good figure and a manifestation of self-discipline. Many people want to have sexy abs. So how do we do abs, how do we exercise to have them?
Today I will share with you the steps to exercise abs, at least I think exercising abs should be in two steps:
First, fat reduction must be carried out
Abs are actually a muscle we are born with, and everyone is born with abs, even if you don't exercise. But why can't we all see it?
- This is because our body fat rate is too high, which is easy to understand is our abdomen, there is too much fat on the stomach, covering the abs that exist in itself, so that you can't see the true face of the abs, and you don't know how many abs you have.
Then if we want to see our abs, we must lose the excess fat on the stomach and abdomen and expose our abs before we can see it. This process is called fat loss! This step is a must, a prerequisite for the appearance of our abs.
Second, abs training must be performed
When we let the abs show by reducing fat, we are already halfway there, but the abs at this time are far from our ideal abs. Our ideal abs must be developed, shapely, angular, and feel like a washboard. But if the abs are not specially trained, they are definitely underdeveloped, flat, angular and not at all.
Therefore, if we want to train the ideal sexy abs, we must carry out special abdominal training. This step is also indispensable.
The above two steps can be carried out at the same time, while losing fat and doing abdominal muscle training; It can also be done in steps, first losing fat, followed by abdominal muscle training. Only you can't miss any step, and if you lack it, you can't achieve the desired result.
Let's share with you our methods and suggestions for fat loss and abs training:
How we do fat loss
Fat loss is the loss of excess body fat, so that we can lose weight. Here's something you need to know:
- Fat reduction is all overall reduction, no local fat reduction. Although the goal is to lose belly fat and build abs. However, in the process of specific realization, there is no local fat reduction, only abdominal fat reduction, our body fat is reduced together.
If we want to lose fat successfully, we also need to do two things well:
- First of all, you must control your diet! Because we gain weight because the calories we consume are greater than the calories we consume, resulting in a surplus of calories and making us gain weight. If you want to lose fat and lose weight, you must create a calorie difference, so that the calories consumed are less than the calories consumed. The way of calorie intake is to get it from diet, so we must control our diet to achieve the purpose of controlling calories.
- The second is to exercise regularly! Although exercise is not the basis for determining our weight loss success, it is an accelerator for our weight loss. On the basis of controlling the diet well, we carry out regular exercise, which can speed up the efficiency of our fat decomposition, thereby accelerating the rate of fat loss and allowing us to lose weight in less time. Secondly, like some stubborn fats in the body, if you want to achieve a good fat loss effect, you also need the stimulation of exercise to achieve good results.
(1) How can we control our diet
Controlling your diet is not difficult to say, not easy to say! As long as we can control our mouths, choose food reasonably, and match our diet reasonably, we can achieve the purpose of controlling diet and controlling calories.
Here are some suggestions for controlling your diet:
- Control the intake of staple foods, and eat fist-sized staples at each meal! And breakfast and lunch are eaten normally, and it is best not to eat staple food for dinner. If you replace the staple food of rice and flour with corn, sweet potatoes, purple potatoes, buckwheat and other coarse grains, the effect will be better!
- Eat more green vegetables, reduce staple foods per meal, and increase the intake of green vegetables; It is also necessary to appropriately increase the intake of protein foods, common high-quality protein sources at home are eggs, milk, soy products, beef, pork and mutton lean meat, chicken breast, fish and shrimp, etc
- Each meal should control the total amount, breakfast and lunch are eight points full, dinner is five points full. You can eat some vegetables, fruits, such as cucumbers and tomatoes at night, which will be better for controlling the total amount!
- For some high-calorie, high-fat, high-sugar foods, we should try to eat less, to give a few typical examples: barbecue, fried, hot pot, dessert, etc. Usually pay attention to drink more water and drink less various drinks!
The above is some dietary collocations, you can refer to it! Help everyone better match their own diet!
(2) How to choose exercise and arrange exercise plan
We choose exercise to have a good fat loss effect, but also to drive the efficiency of burning stubborn abdominal fat, so I recommend a set of HIIT training to everyone. This set consists of several high- and low-intensity combined movements.
(1) Opening and closing jumps
(2) Mountaineering run
(3) Raise the legs
(4) Squat opening and closing jump
(5) Crotch high-fives
(6) Burpee jump
Training Program Arrangement:
- Six movements are done in groups of 20 seconds each, with a 10-second break in between. 1 minute break between groups! 7 to 10 sets per training! Train 4 to 5 times a week!
Under the joint operation of diet and exercise above, stick to it for a while, and we will definitely lose weight. Keep going, and our abs will show their muscles too!
How to work abs
There are no bells and whistles in abs exercise, I recommend a few simple and effective abdominal training movements, and you can keep exercising every day!
First movement: Sitting and tummy
Second movement: cross tentacle crunch
Third action: V-shaped curls
Fourth movement: supine crunch
Training Program Arrangement:
- Do 15 to 20 moves per movement, four moves as a group, 4 to 5 sets at a time!
If you want to exercise your abs, walk in two steps, the first step is to lose fat, and the second step is to do abs training! Two steps can not be less! All that's left is to persevere!