If you have fat on your stomach, you need to practice your abdominal muscles quickly. Practice 7 exercises to effectively smooth your big belly

When exercising, fat loss and muscle gain are two opposite processes. Simply put, fat loss is to maintain a negative calorie balance, that is, calorie intake is less than calorie consumption, while muscle gain is the opposite. Calories are in balance, with calorie intake equal to calorie expenditure. Therefore, for mass bodybuilders, it is difficult to carry out the two at the same time, so in the specific implementation process, you must first lose fat or increase muscle.

But regardless of systemic training, purely from the perspective of abdominal muscles, it can be implemented on the basis of combining abdominal muscle training with fat-reducing exercise and diet. At this time, the purpose of abdominal training is to at least ensure that the abdominal muscles are not lost, so that in the process of fat reduction and after successful fat reduction, at least a certain thickness of the abdominal muscles is guaranteed, and the occurrence of abdominal relaxation is prevented.

In fat-reducing exercise, we know that HIIT has its unique advantages, which allow us to burn fat efficiently in a short period of time and minimize muscle loss, and also produce peroxygen consumption after exercise to continue burning fat. And if proper abdominal muscle training is added to the HIIT movement arrangement, it will undoubtedly be a multiplier for friends who want to lose fat and shape their abdomen. It will allow us to not only strengthen abdominal training during exercise, but also Burn fat, so as to achieve the purpose of losing fat and training abdominal muscles.

Therefore, in view of this situation, let me share a group of HIIT that focuses on abdominal training. You can try and stick to it as long as your ability allows, and it will have the desired effect.

Action 1: Open and close jump for 30 seconds

Whole-body exercise can effectively warm up and burn fat. During the exercise, you should not only focus on your legs, but also have a strong control over the up and down swing of your arms, rather than swinging them randomly.

Action essentials: stand with your chest up and your abdomen in, your back straight, your arms drooping, your feet jumping outward, and your arms above your head at the same time, then your feet jump back inward, your arms back, and your feet are cushioned when they land .

Action 2: run for 30 seconds on a hill

The action of lifting the knees up and up with the legs can effectively exercise the abdominal muscles, and at the same time, it can effectively exercise the hips, legs and core strength.

Action essentials: Arms are located directly under the shoulders, legs are stretched back and together, the back is straight, the core is tightened, and the legs are alternately forward and the knees are raised. Slowing down the movement can help you feel the strength of the abdominal muscles, and speeding up the movement can effectively increase the heart rate and burn fat.

Action 3: Squat 15 times

As the king of movements, squats can not only effectively exercise the buttocks and legs, but also promote the growth of the muscles of the whole body, thereby improving the basic metabolism and accelerating fat burning.

Action essentials: Spread your feet shoulder-width apart, keep your back straight, tighten your core, hold your head with your hands, sit back with your buttocks, bend your knees and squat until your thighs are parallel to the ground, then get up and restore. Keep your back straight throughout the movement. In line with the direction of the toes.

Action 4: push-ups + rowing 12 times

Push-ups are a classic free-hand chest exercise. During this process, it can also stimulate the entire upper body to a certain extent, and adding rowing while getting up will strengthen the stimulation of the back.

Action essentials: leaning over, with your arms directly under your shoulders, your feet straight back, your feet shoulder-width apart, your back straight, your body in a straight line, your elbows bent down until your chest almost touches the ground and then extended Straighten your arms and stand up. After standing up and recovering, bend your elbows and raise one arm upwards. Pause at the top to feel the contraction of your back. After recovering, push up again.

Action 5: Squat open and close jump 16 times

Adding the squat action to the open and close jump of the legs can strengthen the stimulation of the buttocks in the form of a wide distance, and can effectively exercise explosive power.

Action essentials: legs about twice shoulder width, back straight, core tightened, arms drooping, buttocks sit back and knees squat down until thighs are parallel to the ground, then get up, when you get up, your body jumps up while your legs are retracted, double After the feet landed, squat down again to the apex of your movement, then get up, and when you get up, jump your legs outward.

Action 6: Alternately lift your legs 20 times in a sitting position

Lifting your legs in a sitting position can effectively exercise the lower abdominal muscles. Through the swing of your legs, the abdomen will continue to be tense and stimulate the abdominal muscles sufficiently.

Action essentials: Sitting posture, upper body leaning slightly backward, hands on the back of the hips to support the body, legs straight forward, feet off the ground, and then alternately swing up and down, legs do not touch the ground when falling, you can try to reduce the range during the movement , speed up to proceed.

Action 7: Jump lunge squat 16 times

While exercising the hips and legs, it can effectively exercise explosive power, and at the same time effectively exercise the coordination and balance of the body, but it must also be based on a certain balance and coordination of the body. Therefore, if this action cannot be well You can choose to perform a backward or forward lunge instead.

Action essentials: Stand with your legs back and forth, straighten your back, bend your knees and squat down to form a lunge, then jump up with explosive power and exchange your legs in the air at the same time, squat down again after your legs land. Pay attention to the direction of the knee and the toe during the movement, and the back knee should not touch the ground.

According to your own ability, you may refer to the above number of movements, rest for about 30-45 seconds between movements, and do 2-4 groups each time in a cycle. You can also perform each action in the form of TABATA for 20 seconds, rest for 10 seconds, and do 2-3 groups each time.