How to train abdominal muscles with meat on the stomach? The fitness craze brings abdominal muscle, vest line and other training to fitness and weight loss enthusiasts. Many people have a lot of belly meat because they don't like sports and sit for a long time. How to practice abdominal muscle? Let's take a look at the way to exercise abdominal muscles.
How to train abdominal muscles with meat on the stomach
If you have a lot of belly meat or fat on your stomach, there won't be a quick way to train your abdominal muscles. Belly fat can not be directly converted into abdominal muscles through any abdominal training. Although there is no way to quickly train out the meat on the stomach, we can get a good figure with abdominal muscles through long-term fat reduction and muscle increase (reducing fat and appropriately increasing muscle mass).
Generally, aerobic exercise such as long-distance jogging, spinning and HIIT can effectively reduce excess body fat. When body fat is controlled at 15%, it's easier to train abdominal muscles.
(related links: long time jogging (LSD) makes you lose weight continuously, how to ride a spinning bike fast and thin)
Do a lot of aerobic exercise before abdominal muscle training
Since there is meat on the stomach, it means that the body has less muscle and more fat. It may also be associated with abdominal obesity. Aerobic exercise is a good tool to reduce fat, its weight loss effect is for the whole body, body fat reduction, the belly fat will also be reduced. This is a commonplace topic. As we all know, we will not elaborate on it.
Most people can choose aerobic exercise such as long-distance jogging to lose weight, spinning to lose weight, exercise to lose weight and so on. If the knee is often uncomfortable, people can use swimming and elliptical machine to lose weight. PS. often do static squat helps to strengthen the knee muscle strength and restore the normal function of the knee.
After fat reduction, exercise for abdominal muscles
Here are a few actions to strengthen the abdominal muscle group, so that you can have abdominal muscle more quickly. Strong abdominal muscles can protect your body and organs from the impact of exercise. In short, muscles can protect the body.
Those with high body fat rate also need at least 20 minutes of aerobic exercise before or after training, such as jogging, rope skipping and so on. Only when the body fat content is reduced can the abdominal muscles show up.
Lie on your back, bend your knees and roll your abdomen 10-20 times each
How to exercise: 1. Lie flat with your hands straight to your sides, or put your hands behind your head (this will make you more comfortable);
2. Bend the knee, with the thigh and calf at 90 degrees (above).
3. Close your stomach and exhale, lift your hips off the ground and bring your knees as close to your head as possible (below).
Inhale and slowly lower your legs. Repeat 10-20 times. One session was divided into three groups.
Alternate abdominal roll supine about 10-20 times
How to exercise: 1. Lie on your back, hands behind your ears, legs off the ground, legs parallel to the ground, and thighs at 90 degrees (above).
2. Lift up the shoulder, straighten the right foot, make 45 degrees with the ground, and rotate the upper body to the left, so that the right elbow can touch the left knee (below).
3. Then change direction once, repeat 10-20 times on each side. Make three groups left and right. It's only effective when you're tired. You don't have to pay too much attention to quantity at the beginning, just pay attention to step by step.
Tip: there is no time requirement to complete the whole set of movements. It's better to be slower, more standard, and less practice times, so that each movement can be done in place.
Successful fat reduction, loss of abdominal fat, abdominal muscles appear naturally
How to train abdominal muscles with meat on the stomach? If you only do abdominal muscle training, no matter how long you train, you may not be able to see abdominal muscles. Because the most important thing about abdominal muscles is not to train them, but to "lean" them. Generally, when the body fat rate is between 13% and 15%, the abdominal muscles begin to show. When your body fat rate reaches 10% - 12%, the abdominal muscles are obviously divided, and the abdominal muscles can be easily seen.
So even if there is meat on the stomach, as long as through aerobic exercise and anaerobic exercise, the success of reducing fat, abdominal muscles will have the signs of showing signs.
