Do you want to run if you have a thick belly?

Action 1: Barbell rollers.

1. Exercise methods.

Action A1) Attach 4-5 kg bars on each side of the bell and tighten the locking ring.

2) Kneel on the ground with your hands shoulder-width apart and hold the bar with your forehand.

3) The shoulders are located directly above the bar, and the lower back is naturally arched forward.

Movement B1) Slowly roll the barbell forward, stretching your body as far as you can, and not sagging your hips.

2) Hold the position for 2 seconds and roll the bar back into place. Return to the starting position.

2. Exercise times: 10 times.

3. Precautions: During the action, clamp the gluteal muscles, tighten the core muscles, and maintain the correct posture of the lower back.

Movement 2: Climb the stairs with dumbbells on the side.

1. Exercise methods.

Movement A1) Hold a dumbbell in each hand and stand on the right side of the training bench.

2) Step your right foot over your left foot and step on the chair.

Movement B1) Press hard with your right foot, push your body straight, and stand firmly with both feet extended. (The left foot naturally straddles the chair.) )

2) Cross your left foot back, bend your right knee, and sink your body back to the floor. Repeat 12 times with your right foot, then switch to your left foot.

2. Exercise times: 12 times each on the left and right feet.

Movement 3: Paddle with a raised sag.

1. Exercise methods.

Action A1) Set up a horizontal bar on a multi-purpose training rack, about waist height. Place a training bench or pedal case on the back of the rack and lie flat under the rack.

2) Hold the horizontal bar with your forehand shoulder-width apart and hang your arms straight and hanging.

3) Place your heels on the bench or pedal box with your body in a straight line from your ankles to your head.

Movement B1) Pull your chest closer to the horizontal bar.

2) Pause for a moment, then slowly straighten your arms and lower your body to return to the starting position.

2. Exercise times: 12 times.

Movement 4: Barbell neck front squat.

1. Exercise methods.

Movement A1) Place your hands shoulder-width apart, hold the bar with your forehand and raise the bar to your chest.

2) Extend your upper arms straight forward, parallel to the floor (your elbows are still straight and bent), and roll the bar against your shoulders.

3) Tighten the core muscles and arch the lower back naturally forward.

Movement B1) Push your hips back, bend your knees, and lower your body so that your thighs are at least parallel to the floor. And try to squat as low as possible.

2) Pause for a moment, then step on your heels and push your body back into the starting position.

2. Exercise times: 12 times.

Movement 5: Push-ups.

1. Exercise methods.

Movement A1) in a push-up position, with your arms straight and your hands slightly wider than shoulder-width apart.

2) The body is in a straight line from the head to the ankles.

Action B1) Bend your elbows and press your body down until your chest almost touches the floor.

2) Pause for a moment, then push your body back into the starting position, then repeat.

2. Exercise times: 12 times.

Special reminder: Do 10 reps of action 1, rest for 60 seconds after completing one set, a total of 2 sets. Then do the Waist ** Plan [Beginner Edition] and the Waist ** Plan [Advanced Edition] as a set of consecutive sets, and rest for 60 seconds after completing one set, for a total of 2 sets.

To build your abs, you just need to do sit-ups.

<> running can build out your abs, but you need to stick to it and eat a reasonable diet. During the exercise of abdominal muscles, it is necessary to supplement a large amount of high-quality protein, such as protein powder, which can speed up the process of fat loss and muscle gain. Run for more than 30 minutes a day with abdominal exercises such as sit-ups, planks, etc.

Running can't build abdominal muscles, but you can reduce body fat with a lot of aerobics, and when it is low enough, you can show the contour of your abdominal muscles.

Ways to exercise your abs:

1. To refine the abdominal muscles, you need to make the abdominal muscles block and protrude, the most classic method is still sit-ups, but it is easy to have misunderstandings here, the past sit-up method, especially the kind of quick doing, is very wrong. A really effective sit-up is when the person lies flat on the ground, then the feet are close to the ground, the knees are bent or raised to 90 degrees with the abdomen, and then the abdomen is contracted as in the past, and the upper body is raised, and the key here is that the waist cannot be lifted off the ground during the whole process.

2. In order to make the shape look good, it is very important to stretch fully after exercise. Many people will have pain in their abdomen for a few days after exercising, but this is a build-up of lactic acid, which does not mean that the exercise is in place, and stretching will relieve the pain.

3. Abdominal muscles and psoas muscles are "two sides of the same coin", while exercising abdominal muscles, we should also pay attention to the exercise of psoas muscles. Otherwise, the strength of the abdominal muscles will continue to increase, the front and back will be unbalanced, and it is easy to strain the waist in the process of exercise.

4. As a small muscle group, abdominal muscles are actually easier to train, and there will be obvious changes after a few months, and the difficult thing is to consume abdominal fat. Many people train their abdominal muscles for a long time but can't get in shape, the problem is not to gain muscle but to lose fat, and they need to reduce fat intake and increase aerobic exercise.

5. Exercise the abdominal muscles, whether it is supine abdominal curls (upper abdomen) or hanging legs (lower abdomen), the action must be slow, from muscle elongation to peak contraction always maintain "confrontation", do not use inertia to make it violent, the lumbar spine is easy to be injured. Sit-ups are easy to injure the hip joint due to the large amplitude of Li Wei, and they are no longer recommended by the coach, but have been changed to a curl action with a smaller amplitude and a more isolated exercise part. Sit-ups with your head in your hands can easily hurt your cervical spine and are the wrong move.

7. Learn to use the abdominal tucking machine for exercise, the abdominal tucking exercise machine of Aerlikon** is a good tool for exercising abdominal muscles. Ergonomic and mechanical structure design, streamlined appearance design, beautiful and generous, simple to use; The product is designed according to the fat burning characteristics of the human body, and after more than 20 minutes of easy exercise, it can achieve the purpose of fat burning and easy recovery.

Running can exercise the abdominal muscles to a certain extent, but it cannot reach the degree that the abdominal muscles are very developed, and you can achieve better abdominal muscle training results through special abdominal muscle exercises.

When running, the center of gravity of the body is raised, the waist and abdomen are tightened, and the tension is moderate. During the run, with the swing of the legs and upper limbs, the waist and abdomen are used as the core of the sail. Therefore, running can properly strengthen the abdominal muscles.

Specialized ab exercises are the main differential chain pathway to improve your abs. crunch exercises, 3 to 5 sets, about 15 reps each; frog jumps, 4 sets of 12 jumps each; Supine leg presses, 4 sets, about 12 in each group; Lying on the back with two heads, about 12 in each of the 4 groups. There are many ways to practice, choose the appropriate exercise method and training intensity according to your ability.

Precautions for abdominal muscle exercise: Running can achieve the effect of slimming the waist, and it can be practiced appropriately to improve the abdominal muscles; The intensity of abdominal muscle exercises should be suitable for you, not excessive; Ab exercises should be done gradually, alternating with a variety of exercises.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.