It is the dream of many girls to practice abdominal muscles. What is the quickest and most effective way for girls to practice their abdominal muscles? In addition to the most common sit-up exercises, eight muscles of abdominal muscles before going to bed can be quickly and effectively used by girls. Practice abdominal muscles!
8 muscles before going to bed
Practice the waistline or abdominal muscles, focus on the reduction of abdominal fat. If it is based on good habits (having regular exercise habits, there is no belly fat), then I am afraid there is already a vest line. If you only have more abdominal fat, then Take months to lose weight.
1. Hanging legs
3 groups, 12-15 times in each group This group of exercises is a bit high for exercisers. If you are a fitness beginner, it must be done under the guidance of a professional trainer.
2. Inclined plate roll
3 groups, 15-20 times in each group This is how Yuan Zhen practiced abdominal muscles. Oh, even if they are girls, they can see obvious results after insisting on exercising for some time.
3. Yoga ball sit-ups
3 groups, 15-20 times for each group yoga ball is more suitable for girls to exercise, for the equipment requirements are simple, the venue does not have strict requirements, at home and on the floor can be carried out anytime, anywhere.
Girls can also quickly and effectively practice abdominal muscles
movement
1, Running
Daily jogging is one of the cheapest and most effective ways to exercise abdominal muscles. Jogging and sprinting take from 40 minutes to 1 hour. According to your own physique, you can make a decision every day. You can run 3 to 4 kilometers as a warm-up exercise. Running can exercise your body. 5. Coordinating, expanding vital capacity is an essential sport before exercising abdominal muscles.
2, sit-ups
3-5 groups, 30 in each group, exercise 3 times a week. This is the key and the most effective way to exercise abdominal muscles. You can arrange items according to your physical fitness and time every day. , With 200 to 400 good physical fitness, you can continue to superimpose on the basis of the daily conditions. This will quickly train your perfect abdominal muscles.
3, Twisting movement
After doing sit-ups, you can also do a twisting exercise while relaxing, first twisting from the left to the right, then turning from the right to the left, ten movements as a group, the movement is as slow as possible, in five seconds Completed in time, this can relax the tension of the whole body, and can exercise the muscles of the waist and abdomen well, achieving good results.
diet
1, to try not to eat meat, meat contains a lot of sediment substances for the formation of muscles, can not play a good role, do not eat spicy and irritating things: such as pepper, chili, garlic, onion, eat high protein Food: such as greens, legumes, mushrooms.
2, eat more fruits, try not to eat or eat less, fruit should eat bananas, apples and other foods, can not eat high sugar content of fruits, such as sugar cane, oranges and so on.
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