I m a girl, I want to train my abs, please give me a lot of advice, thank you

Step by step, do a group of 15-20 sit-ups, do four sets, each set is one minute apart, and practice different parts in different postures. Don't rush things. Persistence is the most important thing, and it will definitely achieve the desired results.

Don't do "sit-ups".

Sit-ups - it is a hip exercise, which relies on the contraction of the iliopsoas muscle and quadriceps muscles to pull up the body, so this action does not train the abdominal muscles, the abdominal muscles are just tense, not contracted.

Doing "sit-ups" often will strengthen the iliopsoas muscles, which will lead to anterior pelvic tilt, lumbar spine protrusion, and back pain.

The abdominal muscles are divided into: rectus abdominis, internal abdominis, external oblique muscle, and transverse abdominis muscle.

The movements of the exercise are rectus abdominis (crunch), internal and external oblique **body crunch), transverse abdominis (plank).

Abdominal training is mainly muscular endurance training, try to do as much as possible in each group, and it is best to do 30 minutes of aerobic exercise after the exercise, so that you can lose weight faster.

My personal trainer, from the anatomy to help you analyze the "sit-ups" I hope you can understand, this is the first major misunderstanding of fitness enthusiasts, obviously upstairs is a layman.

Touch me, you've found the right person! C-magpie.

Run for 10 minutes, every day: 100-200 sit-ups after running, depending on your situation, do it in groups, and then run for 40 minutes, don't eat tools for an hour after doing it, and pay attention to your diet every day.

One of my classmates is practicing abdominal muscles, 8 yuan in 1 month, and he seems to have bought it on a ** that specializes in buying abdominal muscle boards. It seems to be tt10086. If the landlord is interested, go directly to search for how to train abdominal muscles.

30 sit-ups a day in the morning and evening.

Upstairs is the right solution! Of course, the strength can be adjusted according to your own situation, but don't overdo it.

How do I get abs?

Women can train the Sichuan character muscle, and the king character muscle that is trained to be a man is not very good-looking.

Exercise the vest line or Sichuan muscle abdominal muscle, the focus is on the reduction of abdominal fat, and the average woman has basically had the Sichuan muscle if there is no fat in the abdomen.

Exercise method of Sichuan character muscle:

1. It must be a run, jogging with sprinting for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups, 30 per group, exercise about 3 times a week. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

In addition, sometimes using planks instead of sit-ups is also good for the 11th line. Planks are also done in about 3 sets, each set of about 1 minute.

Attention to the diet of practicing Sichuan character muscle:

Lemon waterDrinking lemon water can help us eliminate toxins from the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking general soy milk every morning can also help to lose fat. Generally, low-carb - staple food is eaten in three meals, until you are not hungry, and occasionally one day a week has a normal meal.

As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched.

In addition, between the time intervals between our meals, we can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and play an important role in promoting the digestion of the intestines and stomach.

The most effective way for girls to train their abdominal muscles is a combination of sit-ups and jogging, and the key is persistence.

For half a year, 50 sit-ups a day. The posture is standard, and the movements are in place. Abdominal muscles can appear slightly in the lower abdomen in half a year.

Ab Training The best way to train your abs.

How do girls build abs?

1. First of all, it is still more difficult for girls to train abdominal muscles. We can do sit-ups to work the abs. In general, we need to do at least 50 sit-ups a day.

Generally, a group can do 10 repetitions, and when our ability reaches a certain level, we can do more than 100 repetitions a day, so that after a long time, we will have abdominal muscles. If girls want to exercise their abdominal muscles, they can also choose to swim to exercise their abdominal muscles, because swimming exercises a lot of work on the abdomen. When we swim, the abdomen needs a lot of exercise and it needs to be done for a week.

After swimming at least once, after more than half a year, we basically have abs.

2. If girls want to exercise their abdominal muscles, they can also choose to do push-ups. Push-ups can help us build our abdominal muscles very well, because we need to inhale and exhale a lot when doing push-ups, which is very important for abdominal exercises. Obviously, we do at least 30 push-ups a day, 10 at a time, and over time, we can have abs.

3. If girls want to train their abdominal muscles, they can also do it by running. Running requires a lot of lung capacity and is also important for our abdominal exercises. We can choose to run in the morning or in the evening.

Every day we need to keep running, and usually after a few months we have abs.

4. The abs that are pursued should be shaped slowly. The diet does not have to be very strict, but reduce carbohydrates, replace rice and fat with whole-grain bread or whole grains, steam or boil vegetables, and consume less salt. Increase the intake of high-quality protein, beef and chicken breast, egg whites are preferred, but it must be animal protein, soy and mushrooms have little effect.

Sweet drinks and all kinds of evening snacks are prohibited, and eating them once a month has no destructive effect. Do not exercise for half an hour after eating, and supplement with protein or protein powder after exercise. Sports:

Do anaerobic exercise first, then aerobic exercise. The reason is that the intensity of anaerobic exercise is high, and doing anaerobic exercise first consumes glycogen and then aerobic exercise.

You can make a reasonable exercise plan, do crunch exercises every day, you can stick to a reasonable light and healthy diet, in addition to some auxiliary measures, you can also take some auxiliary measures to help crunches with a fitness ball.

Do some planks, supine leg raises, air biking and other activities, but also control your diet reasonably.

It is recommended to follow the advice of the coach, which exercises are appropriate, usually exercise appropriately to maintain a good mood, do not eat greasy, do not eat spicy, eat more fresh fruits and vegetables and high-protein foods.

If you don't insist, you won't have it. A variety of sit-ups is indeed the best way to do it. Abs need to be a standard weight to be visible.