Abdominal exercise: The first stage, initial belly reduction
As long as the average person has perseverance, they can achieve greater or lesser success in losing weight, but the belly is stubborn and refuses to disappear, let alone visible. Abs.
In the gym, swimming pool, and court, Junyu was asked how to lose weight, especially if he wanted to lose abdominal muscles. Here is a summary based on the successful experience I introduced to them, which may be useful to more people. Junyu’s summary experience is divided into three stages. This article will introduce the first stage first.
Prerequisites for the first stage of abdominal reduction:
The first stage It is mainly aimed at friends who have achieved results in losing weight all over the body, but still have a stubborn and unmoved belly.
If you are still very fat all over your body, then a large amount of aerobic exercise is your first choice. Cycling and running are both good, but pay attention to your knees. In fact, brisk walking and swimming outdoors are relatively safer for your knees. You just need to pay attention to getting enough exercise and constantly breaking through your so-called exercise limits.
First stage practice movements and arrangements:
Select the three easiest abdominal curling movements for you and perform three groups of 100 times each, which can be completed at home.
1. Supine crunches: (for the upper abdomen)
Amount of exercise: 100 times, divided into 3-5 groups, rest between groups is controlled at 10- About 15 seconds
Do not choose similar sit-ups, which can easily injure the back and spine, and are not easy to persist; choose abdominal crunches lying flat on the ground, which is stable and reliable, rather than choosing abdominal crunches on an inclined board. , the amount of exercise is more important than the intensity of exercise!
2. Side crunch: (forFlanks)
Amount of exercise: 100 times on each side! Divide into 4 groups, no rest between groups, rotate left and right
3. Lying on your back, raising your legs and doing abdominal curls: (for Lower abdomen)
Amount of exercise: 100 times, divided into 3-5 groups, and the rest between groups should be about 10-15 seconds
When raising the legs, keep the legs together. You don’t need to be straight as shown in the picture, you can bend your knees to complete leg raises and abdominal crunches with less intensity
Notes:
1. Except for the slightly higher intensity of supine crunches, the intensity of the latter two is much lower, so you must complete the three major groups of exercises in order, and you can rest for a longer time between major groups. , but no more than 5 minutes.
2. For 100 times of each action, the grouping is for reference only. The rest time between groups should not exceed the prescribed time, and you should still lie flat during the rest period so that you can continue the next group with a short rest. Until completed 100 times.
3. For many people who have just started training, doing abdominal crunches is a relatively painful process due to their small belly. Therefore, the quality of the movements is not required to be standard at the beginning of this stage. Quantity is the first priority, that is, the total number of abdominal crunches completed every day is a hard target, and the quality can be gradually improved. Otherwise, many people will not persist in emphasizing quality at the beginning.
4. The above training is only for the waist and abdomen. If the overall fat in the body is too high, the aerobic exercise you do is not limited to the above, but you should also arrange 40 minutes of other aerobic exercise such as running and swimming. Above, this part of the exercise is an additional exercise for the waist and abdomen!
Training cycle:
1. It is best to do the above training volume every day, and 5 days a week is the minimum passing line. If you do it every day, then Better, believe watching TV while pumping 30m on the floorin is not difficult.
2. If you insist on exercising according to the amount at this stage, you can usually achieve the desired effect in 2-3 months (it varies from person to person): if you insist on it for one month, you will generally have results; after two months You should have unexpected results after taking it; you should have a flat belly after 3 months.
If the effect is not satisfactory enough after 2 months, it is strongly recommended to increase each of the above actions to 150 times.
If you successfully complete this stage, you can generally lose excess fat on your abdomen. If not, you should reflect on the amount of daily training. , Whether the number of training times per week is really up to standard.
When you successfully pass this stage and want to further improve the shape of your abdominal muscles, you can further try the next stage of training. Generally speaking, for women, they do not want to have segmented abdominal muscles and keep them flat. The lower abdomen is enough, so just maintain this stage of training and the frequency of exercise can be relatively reduced.
(Note: Follow the Fitness Bar WeChat public platform and search the subscription account for “Fitness Bar Network” or “Click to scan and follow ”)
Further reading:< /strong>
Abdominal exercise: the second stage, building abdominal muscles
< span style="color: rgb(0, 0, 255);">Abdominal exercise: The third stage, sculpting abdominal muscles
Abs exercise video (4): Abdominal muscle tearer X, Abdominal muscle tearer X2