16 years old 170cm 65kg is not too fat, but there is a belly a little fat how to train abdominal mus

Sit-ups and supine leg raises. Given that you have belly fat, you must also jump rope for 15 minutes before exercising your abs every day to burn fat. Usually pay attention to sit less, stand more and walk more, and when you are forced to sit, you must keep your back straight and your abdomen strained.

Try to eat as few meals as possible, eat when you are hungry but can't eat up, if overeating bloates your stomach you will be a big belly for the rest of your life. Be sure to quit supper and stand more after meals.

13 years old? It's not fully developed yet.

You can start by running more, long-distance running, jogging, and reducing subcutaneous fat first. Then do some sit-ups, or swimming, basketball, and other exercises that can exercise the whole body. In this way, you will gradually have abdominal muscles.

165cm110 pounds is a normal weight. If you want to train your abdominal muscles, it's good to sit and do more sit-ups, and you don't have to do it with weights at the beginning, and then you feel used to it, and you can do it after a month.

Join the Health Club.

You think too much, the red line is not an ambush, pay attention to your diet if you have a fat belly, don't eat high-calorie food, and do aerobic exercise, jogging or swimming at the same time. Finally you can do sit-ups.

Let's make 100 a day.

Divided into 4 groups, each group of 25 to achieve abdominal distension and pain.

All you need is to work your abdominal muscles, with the option of doing sit-ups and hanging lower body raises.

You'd better think about why you want to build muscle, because even if you have muscle, it's not necessarily popular with girls. But it's good to have a body for self-defense.

Don't have a gym? I have a way.

Go buy gym equipment.

If you're in the **, go to the neighborhood to inquire!

What to pay attention to in the diet of abs.

The abs-building diet should pay attention to a balanced diet, eat more foods that are non-toxic, harmless and easy to digest and absorb the human body, and supplement protein powder appropriately.

1. Eat a balanced diet.

If you want to grow muscles, the diet must conform to the characteristics of physical growth and development and physiological functions, contain various nutrients in the daily life of the human body, and the content should be sufficient, the proportion should be appropriate, fully meet the needs of the body, and maintain normal physiological functions, so as to promote the growth and development and health of the body.

The human body needs a variety of nutrients in daily life, and any single food can not fully meet the normal needs of the human body, so there must be a variety of foods** in order to achieve a balanced diet.

2. It is non-toxic and harmless to the human body.

There are many kinds of harmful factors in food, including toxic animals and plants, microbial pathogens, pesticide residues, food additives, etc., which have a very great impact on human health, and the impact is serious and even life-threatening. Therefore, great attention should be paid to the hygiene of food, and those foods that do not meet hygienic standards, spoilage and unclean should not be eaten.

3. Easy to digest and absorb.

Reasonable processing and cooking can improve the digestibility of food, which is conducive to the absorption of the body and increases the effective utilization rate of food. Care should also be taken to reduce the loss of nutrients in food during cooking and processing.

4. Protein powder should be supplemented appropriately.

This is due to the fact that a lot of muscle is protein, so muscles need to be high in protein after workouts to repair and grow. Therefore, if you want to grow muscle faster, then it is important to eat some protein powder.

5. Fatty beef.

The protein content in fatty beef is very high, and after acid excretion, eating more will not have a big effect on the body. In addition, beef has a relatively low fat content, so it is the preferred food for muscle gain.

6. Greens and fruits.

Vegetables and fruits should also be eaten more appropriately, so that vitamins can be replenished. It has a good effect on muscle gain, such as pineapple, orange, broccoli, strawberry, lettuce, greens, etc.

7. Eat more eggs.

If you want to eat cooked eggs, if they are raw, not only are they not nutritious, but they will also carry germs into the body, which will affect the normal growth of muscle mass. If the steamed eggs are going to be steamed thoroughly.

Jump rope first, then run, then relax and stretch. The gym equipment in the park is enough for you. Skipping rope is the most effective for waist and abdomen fat loss, 30 minutes of skipping rope every day, 30 minutes of running, and then 20 minutes of stretching and park equipment, a month almost to see obvious results.

If you're too busy, buy an abs wheel, roll on your knees first, and then wait for the strength to come out, and then roll while standing. In addition, if you want to get in shape in addition to strength, I recommend running every day, swimming 3 times a week if you can.

Note that local fat loss is a misconception, and if you want to lose fat, you must lose it all over your body.

Aerobic exercise must be more than 40 minutes to a**, no matter what it is.