Abdominal fat and more want to practice abdomen, the first to reduce fat, before they can do some exercise for the abdomen.
1, first of all to reduce fat on the belly fat
If you want to practice abdominal muscles or the naked eye can directly see the abdominal muscles, then the most crucial thing is to lose fat.When your continuous aerobic jogging time of more than 40 minutes but not more than 1 hour and 15 minutes, will achieve the best fat reduction In addition, short-term hiit is also to help reduce fat and lose weight exercise.
2, followed by abdomen sculpture abdominal muscles
When the fat loss of HIIT and running for some time, can see the effect of reducing fat, you can first step into the version of sit-ups called 'curly belly' does not mean that you do abdomen exercise can eliminate abdominal fat , The belly is only to stimulate the belly muscles only fat is reduced from the body to do a large multi-joint muscle training, such as squat jump, deadlift, leg squat, etc., and HIIT abdominal fat is to change the body shape , A more healthy and quick way to practice abdominal and vest lines.
How to lose the fat on the stomach to practice abs
Loss of fat practicing abdomen method: 1. Touch the body roll (training site: warm-up action, burning belly fat)
Stand upright, choose the most you can lift the dumbbell, his hands clenched, bent up about 60 to 90 degrees, movement, left and right legs cross-lifted to the abdomen to move the upper body close to the knee, and then slowly Back. The number of exercises: repeated many times until the body sweats so much.
Weight loss practiced abdominal muscle method: 2. Ball sit-ups (training site: upper abdomen)
The body lying on the ball, the hip sitting on the spherical 1/3, feet wide open and shoulder width, slightly bent knees, hands behind the head, exhale, belly tighten the upper body lift, inhale, slow Slow down back to training program: do 8 to 12 times for a group, a total of 3 groups, each group resting 60 seconds. Note: vertebral and lumbar problems, lift angle not too large, so as to avoid strain.
Lose weight of lean meat to practice abdominal muscles: 3. Inclined crunches (training area: Upper abdomen)
Sitting on a sloping board inclined at an angle of 45 degrees or more, make sure that both feet are under the roller pad, gently place both hands behind the head, and slowly lie back down so that the shoulders do not touch the lower swash plate at all. , Abdominal muscle contraction force, so that the upper body as much as possible, to reach the highest point of abdominal muscle contraction force and control, pause, and then control and restore the abdominal muscle tension. Training program: 5 times for a group, a total of 3 groups, Between each group rest 60 seconds.
Lose the weight of lean meat to practice abdominal muscles: 4. Supine lifting (training area: lower abdomen)
The body lay flat on the ground, his hands flat on both sides of the body, used to stabilize the body, knees and knees about 90 degrees.Exercise, the lower abdomen lifted the buttocks hard, let the knee as close to the chest, and then slowly back to the starting point. Training program: The next action (straight leg on the move) Synthesis of a composite action. The two movements of each repeat 15 to 20 times.
Weight loss practiced abdominal muscle method: 5. Li Zi tummy (training site: training the abdomen and lower abdomen)
Feet close together, chest and abdomen, two arms tightly grasp the elastic rope backwards, lower jaw slightly closed, knee slightly bent.Exercise, belly forced head downward bend to the farthest, and then slowly the abdomen, Back together to recover. Training program: repeat 15 to 20 times, the middle does not rest.
Weight loss practiced abdominal muscle method: 6. Pull the arm side (training site: abdominal oblique)
Select you can lift the heaviest dumbbell, abdomen chest, feet slightly open, with shoulder width, arm clenched dumbbells, the other arm head, exercise abdominal oblique muscle force driven head down, Dumbbell down to move a little pause for the other side training program: repeat 10 times, the middle does not rest.
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