Ok, let's briefly introduce the background of this increasingly popular abdominal ripper ~
This Ab Ripper X is a segment of a series of fitness videos P90X released by the famous American fitness company Beachbody. Now this P90X has published the third series (P90X3 was published at the end of 20 13), which also makes its creator (that is, the coach in the video) famous among the fitness crowd. The basic idea of P90X is to increase physical fitness, burn body fat, lose weight and keep fit through continuous movements and moderate-intensity aerobic training, which is suitable for both men and women! ~
Officials have given some photos before and after 90 days of exercise. I believe that unless you strictly follow the whole exercise plan every day, including the recipes given in it, for 3 months, it is possible to get close to that kind of exercise result; But in any case, keep exercising and control your diet properly. P90X will definitely help you keep fit (otherwise it won't have that big impact).
Ab Ripper X in the first part of this series has a large number of loyal fans at home and abroad. First, because the action design is reasonable-Tony will take you from warm-up to muscle twitching with more than 300 actions; Second, because the difficulty is adjustable-most movements have several difficult versions (the three presenters in the video will demonstrate them separately), so whether you just start practicing or have a certain practice foundation, you can accept the challenge in this exercise; Third, time is tight-the whole video, including the introduction at the beginning, 17 minutes, can be flexibly inserted into the daily exercise time.
In order to make beginners happy, and out of my love for Ab Ripper, I took screenshots of each group of movements in the video and briefly explained the key movements, hoping to help everyone (irregular movements will hurt your waist in vain ~). Start practicing after reading it!
You only need a mat to do this exercise. If your floor is hard, it is recommended to find a slightly thicker yoga mat, otherwise you will risk scratching your coccyx ~ Each group basically has 25 moves (24 left and right for a leg crawl, and 50 for the last Mei Sen twist), and the rest time is very short.
In & Outward (flexion and extension) -25
Difficulty: *
Warm-up exercise, be careful not to be too chest-heavy. Don't put your legs back on the ground until the whole group is finished, so as to keep the abdominal muscles tense.
Bicycle-25 cycles in both directions.
Difficulty: * *
This is a standard exercise for any abdominal muscle exercise. Keep your legs as straight as possible, and draw a big circle for your bent legs to avoid kicking back and forth. . The action itself is not difficult, but when the novice does it in reverse, the thigh will probably be a little sore. Hang in there!
Crispy frog (crispy frog-blind translation ~)- 25
Difficulty: * *
The last group of warm-up exercises is done here. If your mat is not thick enough, your coccyx will start to complain ~ It should be warned that the whole group of action feet should try not to touch the ground; When the legs contract, the abdomen should also be tightened and kept tense.
Cross-legged/wide-legged sit-ups (cross-legged/cross-legged sit-ups) -25.
Difficulty: * * *
It's time for real exercise ~ it's easier to cross your legs (lever principle), but it's a little harder to cross your legs (but not too much). First, put your arm on the ceiling and your other hand behind your head. When you get up, use your outstretched arm to drive your body, and when you get up, reach the position where your feet cross (you can try to reach out). Pay attention to lying down slowly, control your body with your abdomen, and don't fall down at once; Then switch to the other hand. Say it again. Note that in order to achieve the maximum exercise effect, you should always rush up when you get up and then hook your feet when you get up, instead of hanging your head to hook your feet when you get up. In that case, you can't mobilize your abdominal muscles to the greatest extent.
The beauty demonstrated the posture that increased the difficulty: sit-ups and cross-legs.
Fifferscissors (bagpiper's scissors) . )–25
Difficulty: * * *
If your abdomen and thighs haven't started shaking after this action … then you should be able to see at least four abdominal muscles now …
A seemingly simple action, but whether it is done in a standard or not, will lead to a world of difference in exercise effect.
Lie flat, palm on the ground, right leg straight up, (key! ) Your left leg is off the ground, too. Listen. ......
I don't have much effect in practicing abdominal muscle tear. Why?
There are three obvious requirements for abdominal muscles.
1 Mid-abdominal muscle contour requires body fat below 15% and washboard below 10%. Otherwise it will be covered with fat, and you will never see it again! Therefore, people with high body fat must keep aerobic (such as running) five times a week for more than 40 minutes each time.
2 abdominal core muscle group exercise, usually three times a week or once every two days. After strength training or aerobic training, you can refer to the video of abdominal ripper or 8 minutes abdominal muscle training!
Diet is the most important thing, keep low fat, high protein and low calories.
I'm an abdominal muscle ripper. I paid six dollars.
Is abdominal muscle tearing effective?
It's not bad, but some actions in it are dangerous.
Doing it for an hour every day is very effective for abdominal muscle training.
For patients with abdominal muscle tear, it is best to do it every few days.
It depends on what you mean by effective.
If your goal is to expose 8 abdominal muscles or vest lines, I'm sorry to tell you that doing more and doing less is very useful (of course, your body fat rate is already very low or somewhat useful).
If your goal is to strengthen your core strength, then this answer is useful. After all, more muscle exercise will make you stronger. Abdominal muscles are hard-working muscles and can withstand daily exercise (but I personally suggest giving muscles a certain rest time to grow).
If your goal is to lose fat and expose your abdominal muscles, then you need to know:
The fat on the belly is the most stubborn. Generally, if you want to lose fat and expose abdominal muscles, you need to gradually transition from aerobic exercise to HIIT exercise, that is, high-intensity intermittent exercise, such as running for 40 seconds and then running for 20 seconds.
Because abdominal muscles are not practiced, they are exposed. Many people have abdominal muscles, just because thick fat blocks them. Therefore, the idea of having vest line is to reduce the fat of waist and abdomen and strengthen the dimension of abdominal muscles, so that rectus abdominis can appear.
In addition, fat loss is systemic, which means that you will only lose weight by practicing sit-ups or more scientific belly rolls, but not systemic. Waist and abdomen are often the most difficult to lose, and the exercise intensity of simple abdominal muscle exercise is not enough to make you burn more fat.
It is recommended to do HIIT aerobics, or strength training and aerobic exercise for large muscles of the whole body, so that the fat burning effect is good and your abdominal muscles can be exposed. This is why abdominal muscle tear is actually a section of a set of HIIT exercises, and people also have a schedule of which section to dance and which day to rest, which can be carried out according to their own schedule.
Of course, practicing 5 points and eating 5 points (for beginners), a good diet and exercise are the best choices for reducing fat. Recipes can look at the Mediterranean diet, eat more low-GI food and eat more protein.
Is the abdominal ripper useful?
I've been practicing abdominal ripper for almost 2 months, and the effect is still good. The outline has come out. When practicing abdominal muscles, I must pay attention to aerobic exercise and reduce abdominal fat. Fat is too thick and abdominal muscles are underdeveloped. It is necessary to jog for 40+ minutes every day. In addition, the key to muscle training is to persist for a long time, and the effect will not be obvious in the short term. I will do sit-ups every other day for the abdominal ripper.
Abdominal ripper X, what's the effect?
Look at your background. The ripper of abdominal muscles is Abripper X. In the exercise plan of P90X, the abdominal muscles are taken out alone and swept across the network.
But in fact, in order to develop abdominal muscles, we must reduce the proportion of fat, and reducing the proportion of fat includes reducing fat and increasing muscle. The essence is the change of constitution. In the final analysis, we still need a complete fitness and nutrition plan.
If you really want to see the effect, just make a complete P90X. What 10 days out of abdominal muscles, are all psychosexuality. ....
If you can't do it at first, you can take a step back and do power90.
Power90 has two versions, one is the old version, and the other is the new version of Tony 20 14.
Power90 also includes three stages of abdominal muscle training, which actually constitutes a prerequisite course for abdominal muscle laceration.
Power90 20 14 version has a low level of three-stage entry and is more suitable for novice intervention.
Fat people are not raised in a day. But now that you have become a fat man, you must have patience and perseverance if you want to become thinner again.
Collapse is impossible.
Is it effective for newcomers to practice abdominal muscles into abdominal muscle tears? Are you tired?
Yes or yes, but you may be very tired, but as long as you stick to it, nsns8/, this goddess fitness website has a lot of waist and abdomen training exercises, and you can also learn.
Who has done abdominal muscle tear? What's the effect?
It doesn't matter. I feel my abdominal muscles burning, and I am very tired ... but some movements need better performance, which is difficult for people who have not exercised for a long time. ...
See if abdominal muscle tear can really lose weight?
It is definitely impossible to lose weight just by looking at the tearing of abdominal muscles. Do it. Abdominal muscle tears usually exercise the abdomen, and the weight loss effect is not particularly obvious, just to correct the lines, make the meat stronger and look thinner, and often pursue vest line, mermaid line and abdominal muscles.
Abdominal muscle tearing can really practice abdominal muscles. Some people can, and some people say that it has no effect for a long time.
There will be small abdominal muscles in two weeks, but it is not obvious. Pay attention to diet and exercise when practicing abdominal muscles. Practicing once is not enough. It is best to watch videos three times a day.