Do not expect a certain kind of exercise can simultaneously complete the dual task of abdomen, waist, weight loss on the road there is no shortcut to go.
Myth # 1: Crunches are the best way to exercise your abdominal muscles
Reality: Sore-shouldered sore backs, the abdomen has always been our sit-up as a "magic weapon" for flat abdomen masters, but failed to rank among the list of the most effective fitness practices in the United States. The reason is very simple, we often do not sit in position during sit-ups, usually the back and shoulders make enough effort, but the abdomen did not get a real workout.
After a comprehensive evaluation of the effects of the 13 kinds of abdominal exercises, the experts found the most effective first three methods: training of jockey machines (bicycle exercise machines); cockpit chairs (30 degrees to the ground Corner benches that can lie on top, raise and hold your legs for a few seconds, and strengthen abdominal muscles) training; exercise ball training.
Sit-ups improved version: Fitness trainer think, if you want to sit-ups to play better results, you can try to make the following changes - only 10 times per minute crunches, the body at a 45 degree angle with the ground to maintain 5 seconds, this effect is 60 times better than a minute to do a lot!
Myth # 2: Exercise abdominal exercises every day to get tight abs
Reality: Every time the body fat counterattack abdominal muscles and other parts of the body's muscle formation process is exactly the same, but also need some time to shape.Because after a large amount of exercise training, the muscle cell morphology has been changed, but, Not yet fully formed, usually 48 hours to complete the task of muscle 'reconstruction'. Daily abdominal exercise will certainly be able to promote the fat burning, but did not leave the time to form the abdominal muscles, exercise relaxation, the fat will Immediately launched a 'counter-offensive', all else will come to naught?
Correct practice frequency: 3 times a week.
Myth 3: High-density exercise will certainly receive double effect
Reality: breathless, action in place Repeat 100 times on an action, you can get 50 times better than the effect of 50 times? Fitness is not a mere amount of accumulation, but should pay attention to the quality of change. 'Equipment training, for example, many people will continue to do dozens, until sweating panting had to stop.Experienced trainers believe that the key to the training of the abdominal muscles are in place and need appropriate pause, The best 15 actions for a group, each time to do 2 to 3 groups on it.
Strengthen the effect of the approach: more in the exercise of some changes, such as tie a small sandbag in the legs, the effect will be different.
Myth 4: Healthy belly = waist
Reality: Thin waist, fat belly Many people confuse belly movements with those that lose their lumbar fat. They think that an action can be both thin waist and beautiful belly, but it is often thin waist, fat belly. Because the loss of fat accumulated in the waist than the shape of the abdominal muscles is much easier, just need to cooperate in the diet to reduce the intake of high-calorie foods, while insisting that the corresponding training, you can make 'waistline' see the sun again. Fine, the relative abdomen that did not receive training is relatively more prominent.
Do not expect a certain kind of exercise can simultaneously complete the dual task of abdomen, waist, weight loss on the road there is no shortcut to go.
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