Practicing abdominal muscles ≠ reducing stomach

In the process of losing weight and shaping, the two topics of reducing belly and training abdominal muscles will always be popular. None of us want to have a big belly, because this will not only affect the external appearance, but also affect the internal health. . Whether it is from the perspective of aesthetics and health, when we realize the existence of the problem, we will form the motivation to lose weight or practice abdominal muscles.

However, in the process of losing belly or training abdominal muscles, you must not confuse the two. Losing belly is to lose abdominal fat, while training abdominal muscles is to increase the thickness of abdominal muscles. There was no necessary connection between the two, because fat does not It cannot be converted into abdominal muscles. Therefore, when body fat is high, don’t worry about how to train abdominal muscles. The most important thing is to lose fat. Therefore, to lose belly is to lose fat.

However, if you want to have beautiful and clear abdominal muscles, fat loss alone is not enough, because fat loss can not help you increase the thickness of the abdominal muscles, and this can only be achieved through abdominal training. Generally speaking, in the late stage of fat loss, as your body fat rate gradually decreases, you need to slowly add abdominal muscle training, also to avoid and improve the problem of abdominal relaxation, but also to do abdominal training after fat loss. ready.

When the body fat rate is low enough, the effect will be obvious if you insist on regular abdominal muscle training. If the abdominal muscles you want to train will always be there, you cannot give up training after reaching the goal, and you need to persist for a long time. Therefore, whether it is from the perspective of reducing fat or training abdominal muscles, neither of them is easy, and we all need to adhere to a regular diet and regular exercise.

Then, let’s share a set of practical abdominal muscle training movements. Among these 8 movements, the upper side, lower side and oblique muscles of the rectus abdominis are involved, which can form a comprehensive stimulation to the whole abdominal muscles. If If you want to flatten your flabby belly, if you want to have beautiful abs right after losing fat, if you want to keep your abs in place all the time, then, say nothing, let’s go!

Action 1: Crunches

Lie on your back, knees bent, feet on the ground, upper body on the ground, hands crossed in front of chest

Neck immobilization to keep the lower back on the ground at all times

The abdomen is forced to roll up to the top of the movement and then slowly restore after stopping for a while

Do not pull your neck during the movement

Action 2: Bend your knees

Lie on your back with your lower back on the ground, legs together, feet off the ground, arms at your sides

Neck is fixed, and the abdomen is forced to rise up, while the legs are forward to the knees

After the apex stops for a while, slowly restore it. When restoring, keep your feet and shoulders off the ground.

During the movement, the arms just follow the body, do not participate in the force

Action 3: Lie on your back and curl your stomach and touch your feet left and right

Lie on your back, knees bent and feet on the ground, upper body close to the ground, arms at your sides

Roll up your abs, but keep your lower back off the ground

On this basis, bend to one side of the body, so that the ipsilateral hand touches the ipsilateral foot

The apex stops for a while and then bends to the other side

Action 4: Stretch your abdomen forward

Lie on your back with your upper body on the ground, legs slightly apart, knees bent, feet on the ground

Put your hands between your arms, keep your lower back close to the ground, roll up, and stretch your arms forward with your body movements, but don't engage in force

The vertex stops for a while, then slowly restores

Keep the neck stationary during the movement

Action 5: Supine unilateral leg lift and abdominal crunches

Lie on your back, put your upper body on the ground, put your hands by your ears (or hold your head), bend your knees and place your feet on the ground

Lift one leg up and roll up the upper body at the same time, and rotate to the opposite side as you roll up

Make the elbows and knees as close as possible, stop for a while at the top and restore, then switch sides

What needs to be said about the position of the hands is that whether it is placed next to the ear or holding the head, it is the key that the arms are not involved in exerting force, which needs to be consciously controlled during the movement.

Action 6: Lie on your back and lift your legs alternately

Lie on your back with your upper body on the ground, hands behind your head, legs together and straight

Use your lower abdomen to lift your legs up one by one, and then lower them down to restore.

Exercise 7: Lie on your back with straight legs and crunches

Lie on your back, with your upper body on the ground, open your arms in large letters, and lift your arms together until your thighs are parallel to the ground.

Push up on your belly to get up, but be careful not to leave your lower back off the ground

The arms move forward and up together with the body movement to touch the ankles on both sides

After the vertex stops for a while, it slowly restores

Action 8: Lie on your back and touch your knees

Lie on your back with your upper body close to the ground, knees bent and feet on the ground, hands on your thighs

Push up on your stomach and move your hands up to touch your knees

After the vertex stops for a while, slowly lower it to restore

Pay attention to the movement process, keep the neck fixed, the arms and the body move up, do not participate in the force

15-20 times for each action, rest no more than 30 seconds between actions, two groups at a time, in a loop.

In order to make the effect of abdominal muscle training better, we need to pay attention to the following during the training process:

The choice of movements should be comprehensively diversified. You can’t just choose one or two movements to do all the time. If you choose to do the above movements, you also need to include crunches on the upper side of the rectus abdominis. Leg raises on the underside of the muscle, and lateral flexion or rotation for the oblique muscles;

During the movement, you need to concentrate on feeling the force of the abdominal muscles, and try to avoid the participation of the arms and neck during the movement;

The effect of abdominal muscle training lies in the quality of the action, not the speed of the action, so every action needs to be completed with high quality;

Pay attention to using the correct breathing method. The general principle is to exhale when rolling up and inhale when restoring. Correct breathing will allow us to empty the air when rolling up and squeeze the abdominal muscles more effectively;

The total time of each abdominal training is about 15 minutes. If there is still a need to reduce fat, then the effect of aerobic exercise for about 30 minutes after the abdominal muscle training will be better.

Finally, I wish every friend who works hard to lose fat and develop beautiful abdominal muscles at the same time.