Abdominal muscles are not only for men, but also for female friends. What are the abdominal exercises for girls? I'll tell you how to practice abdominal muscles for girls from diet, frequency, quantity, weight, constant tension, sit-ups, hanging legs and sitting posture. Let you have six beautiful abdominal muscles.
1. The first thing to be clear is that
everyone is born with abdominal muscles, but because of the relationship between hormones and body fat, the abdominal muscles of girls are hard to see.
hormonal reasons: the production of human muscles needs an important hormone &; mdash; & mdash; Testosterone. As the & implies, the content in men's bodies is much higher than that in women's bodies (which is why some people think that fitness should be quit first &; hellip; & hellip; ), so girls, rest assured and practice boldly, the body will only get better and better, as long as you don't eat hormones (such as steroids, protein powder and muscle-building powder are not counted! ), it will never be like a bodybuilder, and even the muscle level of ordinary boys who lack exercise is difficult to catch up.
reasons for body fat: women are born with much higher body fat than men, and they are more likely to accumulate fat. Maybe the data is not convincing, let's compare it with the previous picture first.
Normal women's body fat is basically higher than 2%, while abdominal muscles, which we often say, need to keep body fat below 12% to come out in blocks, while women begin to suffer from chest atrophy, amenorrhea and uterine atrophy when their body fat is below 17%, which leads to infertility. hellip; & hellip; So, are you sure you can really practice six pieces? (BTW, the shape of abdominal muscles is also innate, and the symmetry and quantity can't be changed by the day after tomorrow. Many people will have four or five abdominal muscles.) < P > For women who exercise regularly, the body fat is about 2%. Similarly, men who exercise regularly have a body fat of about 1%; Those bodybuilders who look terrible often have only 3%~4% body fat after hard brushing (losing more than ten kilograms or even dozens of kilograms in a week) in order to make the muscle lines so obvious. Under normal diet, it is basically an impossible task to maintain such low body fat. Similarly, don't think you have less body fat just because you are light &; mdash; & mdash; I have seen a thin man say that his body fat is only 1%. This brother must have come from Mars &; hellip; & hellip;
Therefore, for girls, if they want to "train" abdominal muscles, they need to "gain" muscle and "lose" fat. mdash; & mdash; Don't say that I can't lose less than 12% body fat, and girls keep about 2% body fat, with two looming "vest lines" (also known as linear abdominal muscles and type 11 abdominal muscles & hellip; & hellip; ), but super sexy!
2. The real difficulty lies in persistence every day.
According to the time-consuming length, it can be roughly divided into:
persistent daily training (which takes two months+);
assault-type high-intensity training (depending on personal physique, it can be effective in a short week or two);
and the ultimate abdominal muscle crash method (which takes about half a day);
2.1 daily training:
The basic mode is to do anaerobic exercise for about 2 minutes and aerobic exercise for about 4 minutes every day on the basis of controlling diet.
Diet control: Because the pursuit is to shape slowly, it is unnecessary to control the diet very strictly, but we must reduce the intake of carbohydrates (replace rice with whole wheat bread or coarse grains) and oils (steam or boil vegetables with less salt), and increase the intake of high-quality proteins (beef, chicken breast and egg white are the first choice, but they must be animal proteins, and soybeans and mushrooms have little effect). It is forbidden to eat sweet drinks (it is ok to relieve cravings occasionally, such as diet coke) and all kinds of snacks for midnight snack (it is not destructive to eat once a month occasionally). Do not exercise within half an hour after meals, and add protein or protein powder after exercise.
Exercise: The recommended practice on the Internet is to do anaerobic exercise first, and then aerobic exercise, on the grounds that anaerobic exercise is intense, and I am afraid that I will not have the strength to complete all the movements at the end; Do anaerobic consumption of glycogen first, then aerobic consumption of fat&; hellip; & hellip; In fact, the problem of order is not very big, so we must ensure that we finish it according to the quantity!
anaerobic choice: 8 minutes abdominal muscles; Abdominal muscle tears (ab ripperx/2x, a chapter of p9x/2x series, with two versions of X and 2x, lasting about 15 minutes, and personally feeling that the X version is stronger); Waist and abdomen in insanity; You can find the corresponding video on Youku, just follow it.
Many people have the misconception that the best exercise for abdominal muscles is sit-ups. In fact, this is not the case. Sit-ups exert strength together with the waist and abdomen, and when the intensity is high, it is easy to damage the lumbar vertebrae, but the stimulation to the abdominal muscles is not too great. A better exercise is belly rolling.
Compared with sit-ups, abdominal roll-ups do little harm to the waist (if you feel pain in the cervical spine or waist after abdominal roll-ups or abdominal muscle tears, you must exert your strength in the wrong way), and there are various forms (ordinary flat abdominal roll-ups exercise the rectus abdominis and lateral abdominal roll-ups exercise the oblique abdominis), and there is almost no requirement for venues and equipment (just a yoga mat by hand)&; hellip; & hellip; It is a necessary sport for home travel.
aerobic choices: running, swimming, skipping, brisk walking, cycling &; hellip; & hellip; More than 4 minutes is considered aerobic exercise (for example, if the abdominal muscle is torn, it will be done three times in a row for 45 minutes). Duoyan Zheng that girls like to dance (the intensity is a little small, once for 3 minutes, usually twice is better), Pump it up series (the first one is 24, with many beautiful women and a sense of coaches, and the male students are tender and shy), etc. You can adjust it according to your physical fitness and choose at will.
Take myself as an example. At first, the abdominal muscle ripper x1+4 minutes walked fast every day (the knee was not very good, so I couldn't do squat running). After getting used to it, the abdominal muscle ripper x2+Pump it up24 every day. Later, when I went to work, I didn't have much time to exercise, so I practiced the abdominal part x1+Pump it up 2 every day. You don't have to do it during your period, but don't eat and drink &; hellip; & hellip; Don't be impatient at the beginning of practice, pay attention to warmup and cooldown, and the strain will be bad.
With regard to frequency, many suggestions on the Internet are to take a day off or even two days off for boys to practice different parts. If you can withstand the intensity of exercise, your abdominal muscles can be practiced every day. However, there is a disadvantage in practicing abdominal muscles: the waist will thicken (look at the photo of the model above, is the waist line not obvious? )! Because when the body fat is basically unchanged, when the abdominal oblique muscles are propped up, the sides of the waist will become very wide, and eventually they will be as wide as the buttocks &; hellip; & hellip; After practicing myself, my waist is about 4cm thicker, and in my mother's words, my ass has become square &; hellip; & hellip;
2.2 assault training:
Want to show your abdominal muscles faster? On the basis of 2.1, we can refer to the bodybuilder's pre-competition brushing process, which is terrible and painful to keep, and is only suitable for people who need short-term effects (I personally keep it for at most 4 days &; hellip; & hellip; For example, I want to meet my ex-boyfriend, go to the gym to hook up with a male god, and wear a bikini &; hellip; & hellip; Such scenes).
the specific method is very simple, except to double the exercise (yes, practice to the death without injury! ), aerobic exercise should be carried out on an empty stomach, preferably in the morning (everyone is afraid of heat in summer). The requirements for three meals are more stringent, whole wheat bread/coarse grains (up to 1g a day, equivalent to two and a half pieces of bread or half a bowl of rice), and egg whites (don't eat egg yolks! I wouldn't say that I gave my little Teddy all the egg yolks left over from my fitness, and as a result, he gained two pounds a month &; hellip; & hellip; ), chicken breast, vegetables &; mdash; & mdash; In addition to the first item, all boiled in water, no oil and little salt (many people eat salt, which is hard to swallow), and drink less water (the purpose of reducing water in the body and eating less salt is also to prevent water from accumulating and make muscles shape faster), the more extreme way is to moisten your lips with water after each exercise. I get up at 5: in the morning to walk my dog, and I run by the way. Because my hypoglycemia is quite serious, I will eat a banana or a piece of candy before. hellip; & hellip; Well, if the girl is in good health and can persist, she may see the shape of abdominal muscles in about two weeks or even a week!
As this is an extreme fat-reducing method suitable for short term, please stand up if you feel unwell! Carve! Stop! Stop! We are not bodybuilders, so we don't need to be so strict with our bodies.
I personally don't recommend this method very much. For one thing, we are not professional athletes, so there is no need to give up our life and food for that little fat rate. Second, this recipe is no problem to eat in the short term, and it will certainly not be able to persist in the long term; Thirdly, as long as you get greedy or resume your diet, the fat will come back slowly &; hellip; & hellip; So, for the sake of health and health, practice slowly! Although it takes a long time, it is also easier to maintain. Whether it looks good or not is the eyes of others, and only the body is your own.
3. The misunderstanding of practicing abdominal muscles
Some people think that the chest will become smaller after practicing abdominal muscles. In fact, the chest will become smaller not because of practicing abdominal muscles, but because the whole person has lost weight after losing fat! Moreover, the chest is composed of fat and breast. If the girl has a breast-shaped chest, it is likely that she will add a Cup after losing weight.
To sum up, it is (the same as losing weight): Keep your mouth shut, keep your legs open, and the abdominal muscles you can build without experiencing sweat are all hooligans!