How to practice abdominal muscles with meat on your stomach? 1, there is meat on the stomach to practice vest line and abdominal muscles to reduce fat.
On the premise of daily physical exercise, when the body fat rate is 13%- 15%, the abdominal muscles begin to appear, and when the body fat rate is 10%- 12%, the abdominal muscles differentiate obviously.
The premise for girls to practice vest line is that the body fat rate is suitable for practicing vest line. If the body fat is not so low, they need to do aerobic exercise or hiit (high intensity interval training) through a reasonable diet to reduce body fat.
When your continuous aerobic jogging time is more than 40 minutes, but not more than 1 hour and 15 minutes, you will achieve the best effect of reducing fat and weight. In addition, short-term hiit is also a kind of exercise that helps to reduce fat and weight. After 24 hours of training, this exercise can improve the metabolism of the body as a whole and make us lose weight faster. Even if we have more meat on our stomachs, we can lose fat in a short time, so that the vest line and abdominal muscles can be exposed.
2, lose excess abdominal fat and then practice vest line and abdominal muscles.
After doing the whole body aerobic exercise, then do the corresponding local exercise. For example, if you want to lose weight, you can do sit-ups, roll-ups and other exercises. Many people don't know how to exert their strength correctly when practicing sit-ups. You can practice the advanced version of sit-ups called "belly roll" first.
Belly rolling steps:
1. Lie flat on the yoga mat with your knees bent 90 degrees. Hands can be crossed on the chest or placed on both sides of the temple in a fist posture.
2. But you can't squeeze your temples or hold your head with your hands. If you pull your head up by hand during the movement, it will cause cervical pain for a long time.
3. Slowly bend your shoulders and torso so that they are close to your knees.
Key points:
1. Bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that the chest is close to the pelvis.
2. At the top of the exercise, intentionally give extra pressure to the abdomen to achieve complete contraction. Then relax, lower your shoulders and return to the starting position.
If you have meat on your stomach, you must eat reasonably.
People with a lot of meat on their bellies should eat less greasy food to ensure that they can develop vest lines and abdominal muscles. Pork belly and skinless chicken and duck meat are also high in fat, so try not to eat or eat less. In order to avoid consuming protein in abdominal muscles, it is necessary to eat fresh fish and shrimp, beef tendon and chicken breast.
In addition, whether you eat less and eat more meals or three meals a day, you need to ensure the intake of protein (meat and eggs) and carbohydrates (coarse grains or rice noodles) per meal.
You can practice the action of vest line 1, lift your legs and roll your abdomen.
Efficacy: exercise the upper abdomen.
Step 1: Lie on the yoga mat, lift your feet straight to the ceiling, and raise your hands straight above your head.
Step 2: Lift your upper back, let your hands touch your feet, then lie down and return to step 1, and repeat the remaining steps for 20~30 seconds.
Reminder: Just touch your legs, not necessarily the instep, and keep your lower back flat on the mat. If the abdominal muscles are not strong enough, you can try to lift one foot, touch it with the other hand, and then do it on the other side.
2. Alternate climbing method
Efficacy: Exercise the core muscles, combine aerobic exercise and exercise the heart and lungs at the same time.
Step 1: Keep your hands straight to support the ground, keep your feet straight back, and step on the mat in a straight line to avoid hunchback.
Step 2: Bend your knees and lift your right foot forward to ensure that the right knee does not touch the ground, then step your right foot back to the ready position, and at the same time change your left foot to do the same action, with both feet alternately doing it for 20~30 seconds.
Reminder: The faster the speed, the stronger the exercise intensity. When doing it, be careful not to raise your hips. When you first try, your wrist is under great pressure, so you can hold the ground with your hands and use your fists instead. If you hurt your wrist, don't do it for the time being.
3. Turn around and roll your stomach
Efficacy: Exercise the oblique abdominal muscles.
Step 1: Lie on your back, with your knees bent on the mat, your hands bent beside your ears, and get ready for posture.
Step 2: Lift the upper body and turn right, at the same time, the left elbow touches and bends the right knee, the left foot is lifted and straightened, and then the left turn is repeated, and the two feet alternately do it continuously for 20~30 seconds.
Reminder: Be careful not to touch the ground with your feet and keep your elbows open. Avoid bending your elbows and holding your head, which will increase the pressure on the cervical spine.
How do girls practice the vest line Before you want to practice the vest line, you may already know that the vest line is a line, because each muscle is independent of each other. The vest line is actually an intermuscular incision of rectus abdominis, internal oblique abdominis and external oblique abdominis.
Since the vest line is a manifestation of "tearing" between abdominal muscles, girls practicing vest line is actually "practicing" abdominal muscles. When your body fat percentage is low enough, your abdominal muscles are easy to see. Therefore, the vest line cannot be simply "practiced", you need to systematically reduce fat.
What should I pay attention to when I lie on my back and reduce my stomach? 1, use abdominal force.
When doing sit-ups with the supine board, many people will exert strength on their feet, because their feet are hooked on the sponge pad under the supine board, which will reduce the effect on abdominal muscles. Therefore, when sitting up, you should pull your body up with your abdominal muscles.
2. Stay for 5- 10 second when falling.
When doing sit-ups on the supine board, you should fall as slowly as possible, and stay for 5- 10 seconds when you fall halfway, so that your abdomen can be fully exercised and the effect of reducing your stomach is better.
Don't lean your head on your back.
Don't lean your head on the supine board during exercise, which can keep your abdomen tense and enhance the exercise effect.
4. Ensure the number of exercises.
In order to achieve the effect of reducing stomach, you need to ensure the intensity of exercise. You can do two groups at the beginning of exercise, each group can do 13, and then gradually adjust and increase it to ensure effective reduction of your stomach.
5. Control the speed
When exercising, the faster the speed, the better the exercise effect. The exercise of supine board needs to slow down properly to avoid sports injury and play a certain role in reducing stomach. Move quickly when you stand up, but you can slow down when you fall.
6. Cooperation with other sports.
Just doing sit-ups on the supine board won't make your stomach smaller. You can do some aerobic exercise at the same time, such as jogging, swimming and yoga. On the basis of full-body exercise, you can do some local exercises, which will have better results.