1. Under normal circumstances, if your abdomen has thicker fat, you should first focus on aerobic exercise, such as fast walking (the faster the better), jogging (the slower the better), cycling (knees at any time can not be more than the tip of the toes, otherwise the thigh surface will be very thick). Aerobic exercise must be more than 30 minutes to be effective, otherwise it will only burn glycogen will not burn fat, as a result, you will be very hungry, but the weight will not be reduced. My personal experience is 75 minutes a day to run 10 kilometers, this intensity will basically reach a normal diet under aerobic exercise consumption is greater than the rate of fat accumulation.
2. After a certain degree of fat consumption, you can start to muscle free strength training. Normal training needs to ensure that a day to practice three muscles, one of the large muscles (chest, back, femoral quadriceps), two small muscles (biceps, triceps, deltoid, femoral biceps, gastrocnemius, etc.). The three muscles are in one big group, and the rest time for each big group is 72 hours. For example, if you have practiced chest, biceps, and deltoid on Monday, you should not practice these three parts on Tuesday and Wednesday, and it is necessary to let the muscles have sufficient rest time so that they will grow in shape.
The weight for muscle training should be such that you can do 20 machine movements at once, with an interval of less than 4 seconds between the completion of each movement. Exercise in groups at this weight, 8 to 12 per group, *** do 4 to 6 groups, rest 1 minute in between each group, not too much, not too fast, and keep your muscles congested while you do it.
As for your most concerned about the abdominal muscles, I have to say that this muscle group is absolutely human muscle in the alternative, his recovery speed is very fast, so you must do sit-ups every day, the same as to do 4 to 6 groups, but each group must be done to the exhaustion, that is to say, do not have to count the number of you do it, play hard to do it to do not move until the rest of the 1 minute, continue to do. Do not ask each group to do the same number of, but must each group of exhaustion, so that your abs can grow up.
3. Muscle rest and relaxation is actually very important, even more important than muscle building and aerobic exercise.
First, let's talk about cardio. If you don't relax after cardio, your legs will turn into unsightly elephant carrot legs and you must pay attention to them.
Use long-distance running as an example: long-distance running can not be stopped directly after the rest, you should first walk slowly 200 to 400 meters, and then slightly replenish water, began to relax the leg muscles. First find a tree or something like a foot on it to do lunge stretching thigh and calf muscles; then the whole body to stand straight, feet facing upward, heel on the ground forefoot stepped on the root position, the whole body to the book close to stretch the calves; down to stand straight thighs do not force, bend over and hold the hands of the femur four head, back and forth, relax the thighs; finally sit down, a leg bent in the air, hands clenched fists slightly beat the gastrocnemius muscle relaxation of the calves.
And the muscles of the free force after the exercise does not muscle relaxation will let your muscle injury, so not only no line of beauty, more will make the muscles into irregular muscle lumps. Think of your six-pack abs high on one side and low on the other, and what it looks like to have two arms with one muscle growing forward and one growing back 。。。。。 The abbreviation is practicing ripping. Therefore, you must pay attention to muscle relaxation exercises. Specifically how to relax the Internet and then check it, I am too lazy to code words, hand-typed more than a thousand words, enough for a small paper, I hope you can help