Abdominal fat loss training, how to lose belly fat

If you have a lot of fat in your abdomen, you should mainly exercise aerobic fat loss. Start with a 5-minute warm-up, do anaerobic bare hands or equipment for 20-40 minutes, and finally jog or walk briskly for 40 minutes. Relax when you're done. The equipment can be practiced 3 times a week, and the bare hands can be practiced 5 times a week, and the abdominal muscles can be practiced every day.

Whether it is aerobics or running, it takes more than 40 minutes to effectively lose fat, no more than two hours a day, and less than five days a week.

Running should first use the heel to the ground and then cross to the sole of the foot, so it is not easy to form a muscular leg, and it is necessary to massage and relax after running. Jogging should be used for running, but if there is some damage to the knee, you can use skipping rope to walk briskly instead.

Warm up before doing anything, and relax when you're done. At least five minutes. After training the upper body, train the lower body.

Avoid sweets, high-fat, high-calorie, barbecue, frying, eat fish, eggs, legumes, dairy products, fruits and vegetables, and adequate sleep is also important.

The movements in the figure below are basically 20-30 times for 3-8 sets, with a 1-minute rest between sets, and appropriate increases and decreases.

Slimming belly + training abdominal muscles: Jumping flies** method can reduce kilograms by skipping rope 1,000 times a day, and 1 and a half kilograms in three days! Maintain the 24 waist method, as long as you lie on the ground and straighten your feet and then lift, and then put it back, do not touch the ground, 3-4 times a day, repeat 15 times each time, and have the effect of tightening the abdomen and reducing the belly every day.

Sit-ups 20 times a day, 2 times a day, until 66 times, you can lose 6 kilograms a day, and your stomach is gone.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward.

The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

The first stage: 1-2 weeks, the main purpose is to enhance physical fitness.

Training method: core training + aerobic training.

Reason: Most obese people are simply obese, mainly due to diet and lack of exercise, so the first stage should strengthen physical training, and core training is aimed at this goal. Childhood obesity is mostly due to large abdomen and insufficient waist strength, so strengthen waist and abdominal training.

Schedule: 20 minutes brisk walk; Stretching, crunching, supine leg raises, dumbbell side pulls, waist twisting 20 3 sets; Aerobic training for 20 minutes on the bike.

Stage 2: Weeks 3-4, the main goal is to sculpt the body and lose fat.

Training method: aerobic training + appropriate equipment training.

Reason: After two weeks of training, the trainees' physique has been enhanced, and generally simple and fixed equipment can be exercised, plus aerobic exercise, which can achieve the purpose of fat loss.

Schedule: crunch, side pull, seated chest press, steel line pull-down, seated shoulder push 20 3 sets, back fly 15 3 sets, aerobic exercise for 30 minutes.

Stage 3: 5-6 weeks, the main aim is to break the plateau and focus on fat loss training.

Training method: core training + lower limb training.

Reason: After two stages of training, the weight of the trainees will generally decrease, and at this time the trainees may have a plateau, they will generally produce inertia and fatigue, and the trainees should be encouraged to build confidence. Because in the plateau period, the energy consumed by doing lower limb training is relatively large, plus a reasonable diet will have a good fat loss effect.

Training plan: curls, goat push-ups, leg sweeps 20 3 groups, squats, lunge squats 25 3 groups; 30 minutes by bike.

Stage 4: Weeks 7-8, focus on aerobic training and weight control**.

Reason: As the saying goes, "basket weaving, all in the mouth", after the first three training stages, the fat content of the trainees has decreased, the muscle ratio has increased, and then it will show obvious fat loss effects. If you keep your original diet plan, you will stop training and you will not gain weight.

Training plan: Day 1: crunch, seated chest push, bird chest, heavy hanging down 20 3 sets, aerobic exercise for 45 minutes.

Day 2: crunches, dumbbell side pulls, dumbbells 20 3 sets, back fly 10 3 sets, pulldowns, rows 25 3 sets, elliptical machine 35 minutes.

Day 3: Supine leg raises, freehand squats, lunge squats 25 3 sets, dumbbell shoulder presses 20 3 sets, bicycle 40 minutes.

Rest on the fourth day.

The three-day one-hour rest cycle training is divided into 4 small cycles of training, and the weight of the equipment is increased or subtracted according to the individual's physique.

Liposuction** works well, but you can't endlessly extract excess fat just because liposuction** is effective. The purpose of liposuction** is to sculpt the body and to achieve a well-proportioned body by removing excess fat from the area. Liposuction** is to suck out excess fat in a certain part of the body through the principle of negative pressure, and fundamentally reduce the number of fat cells, so as to achieve the purpose of local rapidity, which is more thorough than taking medication, exercise, and dieting.

Exercises to lose belly fat:

1. It must be a run, jogging with a sprint 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 a day, 30 per group, remember not to only do sit-ups, or the abdominal muscles are there, and the sebum does not go down and the lines cannot be seen. 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.

Too many sit-ups can break up your abs, so it depends on what you want most! Some people's muscles form quickly, and soon four-piece abdominal muscles can be formed, so only running to consume the body's energy, balance more dishes can achieve the effect you want! Sit-ups are the most basic movement to build your abs and help turn the fat around your belly button into a bouncy ab.

Place your feet on the stool so that the angle of your hips and knees is 90 degrees from the side. Be careful not to leave a gap between your waist and the ground, and cross your hands on your arms. At this time, the important thing is to get up slowly, not too fast, and keep breathing.

The coach emphasized that in order to achieve the best results, each movement must maintain quality, and the key to training abdominal muscles is details, not quantity.

4. Drinking lemon water can help us eliminate toxins in 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. Experts explain that drinking a glass of lemon water before or after meals can not only inhibit the accumulation of fat, but also make us energetic and strengthen the body's metabolism, and the potassium in lemons can also effectively drive away edema. Experts suggest that ab exercises plus lemonade will give you a faster effect on your abs.

You'll need equipment and cardio to work together.

Start with half an hour of equipment and use a weight of 10-20RM. After the apparatus is done, do another half hour of aerobics. Treadmill or bicycle.

There's nothing mysterious about the workout method, it's all about sticking.

So you don't understand this:

Chest: Barbell plank bench press Up-and-ramp bench press 4 sets --15 dumbbell birds 3 sets of 10.

Abdomen : It is best to do sit-ups with weights.