How does thin belly practice abdominal muscles quickly?
Moderate exercise+diet. You can't just lose weight by exercising. Any fitness process must be accompanied by diet control. Otherwise, the conservation of body energy is not complete.
First of all, reducing stomach and practicing abdominal muscles should be carried out at the same time. Want to achieve these goals without spending a lot of money. Then the movement period will be greatly lengthened, which is inevitable. Otherwise, going to the gym is as fast as exercising in the bedroom, which is impossible. This must be made clear. In the process of reducing belly: eat more white meat, less red meat, more fruits and less high-calorie snacks.
Step 1: First, make an exercise plan and stick to it every day. For example, I spend half an hour training every night and leave myself a short time. Advance if you have something to do, and exercise more if you have nothing to do.
Step 2: Download some sports apps with your mobile phone and choose free tutorials. In the tutorial, you can make a fitness plan and complete the daily progress. At the same time, in terms of diet, staple foods with more starch, such as rice, should be reduced. Don't ask not to eat once, eat less every day, and after a while you will find that your appetite is greatly reduced.
Step 3: Keep exercising every day. Calculate your daily exercise by counting or crossing your fingers. Drink more boiled water. At first, the progress is slow, and you will feel that it has no effect at all. This time is the time for you to persist in your heart. Stick to it for the sake of good figure.
Step 4: When the amount of exercise reaches a certain level, basically your stomach will start to lose weight. You haven't changed in a while. At this time, change the mobile APP, change the sports mode and exercise. Keep exercising every day.
Step 5: There are obvious changes in the abdomen. You can exercise with mainstream apps, increase the amount of exercise, and constantly forge your abdomen. You have fallen in love with sports.
Tips for practicing abdominal muscles
The first move to practice abdominal muscles
Plate support is a classic action to exercise core muscles, which I believe friends with fitness habits will be familiar with. When doing flat support, you should pay attention to keep your back straight, don't collapse, don't bow your waist, your abdomen will shrink and your body will be flat. Plate support is a static action, and its duration depends on individual circumstances. It usually lasts about a minute.
The second trick to practice abdominal muscles
This is a belly roll change movement, which can effectively train the whole abdominal muscles, especially the lower abdominal muscles. The specific method is: lie on your back, cross your legs and lift your knees slightly. Straighten your hands to the top of your head, then bend your upper body with abdominal strength and straighten your hands as close as possible to your feet. Hold the posture for a moment, recover and repeat the action. The specific number of times can be determined according to your physical condition.
The third trick to practice abdominal muscles
This action is mainly aimed at the exercise of lateral abdominal muscles. The specific method is: lie on your back, lift your legs together and make an angle of about 30 with the ground. Bend the upper body with the strength of abdominal muscles, while supporting the ground with your left hand and straightening your right hand close to your right toe. Then repeat the same action on the other side, alternating left and right. The specific number depends on the individual.
The most effective way to exercise abdominal muscles
1, the most effective way for men to exercise abdominal muscles
Run 1500m every day. In addition to running, there are naturally many ways to lose weight before practicing abdominal muscles, including exercise and diet. Of course, these are mainly to prepare for abdominal muscles and play an auxiliary role.
Sit-ups on handstands. Inverted sit-ups need more muscles and higher physical strength, and the effect of exercising abdominal muscles is much better than that of ordinary sit-ups. However, the inverted type is very difficult, so it is recommended to do this after taking safety measures.
Load-bearing belly roll If you want to practice abdominal muscles, especially for beginners who lack exercise and lack of waist and abdomen strength, it is better to try belly rolling first instead of doing sit-ups. Because the abdominal rolling motion is smaller, it is safer, more scientific and more reliable.
Flat support. Flat support looks simple, but it can make the muscle groups in the back, abdomen, lower back, buttocks and other places, as well as the core muscle groups such as adductor and diaphragm get corresponding exercise.
2. The most effective way for women to exercise abdominal muscles.
Pedal in the air. Lie flat on the yoga mat with your back and hips touching the ground. Put your fists on both sides of your head and open your arms moderately. Lift one leg, as if riding a bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
The fitness ball rolls up the abdomen. Lie on your back on the floor, put a fitness ball on your back and waist, put your hands on your sides, and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
Reverse belly roll. Lying flat on the floor, the whole person is relaxed, the lower back is attached to the ground, the hands are naturally placed at the sides of the body, the legs are lifted up and perpendicular to the upper body, the legs are crossed, and the knees are slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
3. Several points of a perfect abdominal muscle training?
Exercise abdominal muscles to ensure a reasonable rest. Abdominal muscles do not mean that the more you practice, the better. Abdominal muscles need rest even if they work hard, otherwise they will be unbearable. It is best to do abdominal exercises 2-3 times a week. Moreover, the muscles have not been well recovered and rested, and it is impossible to obtain the best training effect. Also, don't repeat training before local recovery. When you feel poor in spirit, endurance or physical strength, you can take an extra day or two to continue the cycle training.
It is essential to practice abdominal muscles and do aerobic exercise at the same time. In fact, the effect of simply doing abdominal muscle training is not particularly great. The best way is to do abdominal muscle training with aerobic exercise training, such as jogging, swimming and skipping rope.
During my stay in abdominal muscle training, I can't stop eating nutritious food. Abdominal muscle training is a particularly energy-consuming fitness method, so we must not forget to supplement it reasonably while consuming it, otherwise we will have no physical strength to persist.