Wear a beautiful new body apparel, but found a small belly bulge, which is probably every nightmare of a beauty woman! Want to exercise, tight abdominal muscles, the use of what method? Abdominal tearing training is A more effective method of abdominal muscle training, in the end how to practice? Take a look at the following training exercises, follow, abdomen lines beautiful!
Abdominal muscle tear one
1, lift the leg
Lying down, hand on the upper body, legs bent together. Difficulty: feet can not be placed on the ground, to keep off! 25 times / group.
2, riding a bike
Palm upper body support, foot pedal 25 laps.
3, reverse cycling
Palm upper body support, feet from the ground reverse pedal 25 laps.
4, frogs
Legs straight from the ground, open the arm; close legs, cling to the knee, action sit 5. Difficulty: the same foot to keep off the ground!
5, cross-leg sit-ups
Legs open, lying down, left hand on the back of the head, right hand straight at the end of the right foot; for left hand to touch the right foot, a total of 25 sit-ups.
6, scissors legs
Lay flat, legs should be as straight as possible, feet off the ground, first move the right leg and then lift the left leg, the action repeated 25. Note that feet must always be kept off the ground.
Abdominal muscle tear two
7, kick the leg
Lay flat, the palm of your hand on the ground, the two feet relative to the kicking up, do 25. Difficulty: a little hip, but the legs can not be put down, the feet can not move!
8, upward movement
Lying straight, palm paste, legs raised together, try to straighten, heel upward; up hip! Action repeated 25!
9, V-type roll
To do a sit-ups, back to the ground when the push homeopathic move, repeated 25 times; body and feet at the same time touch the toes, touch and lie down.
10, the right V-type action
Lay to the right, left hand on the back of your head, legs straight and body at 30 degrees; body and legs at the same time to lift up, the action repeated 25 times.
11, the left V-type action
Lying to the left, right hand on the back of the head, legs straight and the body at 30 degrees; body and legs at the same time to lift up, the action repeated 25 times.
12, rowing
Cross your hands together, draw on the left hand, the hand touches the ground; also plot the right, with the left, the action repeated 25 times.
Abdominal muscle tear people's attention
1, action in place
This is relatively simple to say, is indeed quite difficult to achieve. But also training can not be effective the most critical point. So sharpened chopped woodworking workers, before the practice should explain each action and details of the study clearly Otherwise, if you pay the same time training effect will be very different.
2, rhythm
This exercise is to exercise the ability of people in anaerobic state.According to a certain rhythm to do, can make the body's metabolic rate continued to accelerate, but if enough time to rest, body metabolism climbed to a height after the stagnation In the absence of oxygen, the body's energy utilization rate is relatively low, the same 50 push-ups done in one breath to finish consuming more energy than 10 * 5. So to keep teeth, how long can support how long. Rest until after your own limit, and never be too long.
3, breathing
This estimate is a lot of people will ignore the details in doing some action need to force the habitual hold your breath, so the body will quickly enter the hypoxia, so that after a short period of anaerobic training Appear physically handicapped situation.The correct method should be based on the rhythm of the action of regular breathing muscle contraction, inspiratory, diastolic expiratory.This will ensure that oxygen intake is relatively stable, the body is gradually into the state of anaerobic, Instead of being oxygen-deficient from the outset and then stagnating by big mouth breathing.
4, stretching
Training to a period of time people are more tired, wanted to finish the job quickly on the line, so the action is not done about the stretch done.This is not right.Extraction is necessary to relieve muscle tension, but also Is conducive to the next day's recovery.
Abdominal tearing is a high intensity anaerobic training exercise, with a reasonable diet, have a good effect on the muscle. Your primary goal is thin waist, that is, minus the waist fat (fat), physical exercise The effect will be obvious, but if only daily abdominal tear, then, as mentioned earlier, the goal of exercise is certainly achievable, but this effect of reducing fat in a short time I am afraid not obvious. After the abdominal muscle tear but also to join the appropriate aerobic training insanity fitness is a set of high-intensity intermittent training exercises, its training contains more potent aerobic exercise, have a good fat reduction shaping effect, If you stick with it, your beautiful muscles will come out
Insanity has the following 14 training modules, of which 6 are aerobic exercise training.
1, fit test basic training
2, Plyometric Cardio Circuit enhanced aerobic cycle
3, cardio power & resistantce aerobic strength and resistance training
4, cardio recovery aerobic recovery
5, pure cardio pure oxygen
Cardiovascular Abs Abdominal aerobic
7, core cardio & balance core aerobic and balance
8, max interval circuit limit intermittent cycle
9, Max interval Plyo limit enhanced intermittent
10, Max Cardio Conditioning limit cardiopulmonary function regulation
11, Max recovery limit recovery
Insane Abs Crazy Abs
13, Max Interval Sports traning extreme interval training
14, Upper Body Weight training upper body weight training
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