Friends who like fitness, please come in and give advice, thank you!

To develop good abdominal muscles, you must not only have a suitable workout method, but most importantly, you must have long-term perseverance, which in my opinion is much more important than the former.

If you're on the fat side, it's best to burn your belly fat with cardio training first, otherwise your abs will be covered by your fat layer.

Since I have similar prerequisites to yours, I haven't worked out in a fitness center either, so I recommend you to take it.

Aerial boarding: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

Leg curls: Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

Traditional crunches: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

When using crunches to exercise your abs, keep your feet in place.

Combine these three movements into a combo series, and exercise 3 sets a day is the best.

Precautions for exercising.

1. Don't move up and down quickly.

2. It's not good to do more, the key to exercising abdominal muscles is to "focus on quality and not quantity".

3. Many people mistakenly use the relative muscles of the waist, shoulders or neck when doing the above movements. For example, if you want to train your lower abdomen, you should try to relax the lower back muscles on the opposite side.

4. When practicing, you must use the muscles you are training to exert force, and avoid using other muscles to provide force. For example, when we do leg lifts to exercise the lower abdomen, we must first tighten the lower abdominal muscles, and then use this group of muscles to drive the legs to lift. As for the upper abdomen, you need to use the upper abdominal muscles to drive the body up.

Try to do a number of different exercises on a regular basis, as this will work different muscles and will not get bored easily. If you use the same movement training alone, it is easy to strain the muscles in the exercise, then the gains outweigh the losses. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

Remember, the goal of training your abs is muscular endurance, not muscle and strength. Finally, remember to stretch your muscles after your workout.

Ever heard of nutritional supplements? If you want to achieve the effect you want, not only exercise, if you can cooperate with nutritional supplements, the effect will be better, if you want to train strong muscles, the human body needs a lot of protein to grow muscles quickly, and the general diet is difficult to get too high protein, at this time you can eat some nutritional supplements to supplement the high protein needed by the human body, like you want to gain muscle, you can buy some protein powder and muscle building powder to eat, plus exercise, the effect will be better

It's so strong... The Descendants of the Dragons of the World. This is a masterpiece in the starting point Chinese network, welcome to taste!

Exercise needs to be individualized. In this way, it can be beneficial to the body. Depending on the individual's lifestyle, there should be different choices when choosing the timing, content, intensity and frequency of exercise.

Daily exercise can be divided into two parts: one is the daily activities that include work, travel and household chores, which are more physically demanding in daily life. The other part is physical activity activities.

Developing a habit of being active and engaging in physical activities every day is an essential part of a healthy lifestyle. Doing housework, walking, and other activities to reduce sedentary time such as watching TV and playing cards, going up and down stairs, walking short distances and cycling, carrying things, cleaning the house, etc., can all increase energy expenditure and help maintain energy balance.

Everyone's physique is different, and the exercise load they can bear is also different, so finding the right exercise intensity and amount for themselves will make fitness more safe and effective. To effectively promote health, it is necessary to carry out moderate-intensity exercises, such as brisk walking, going upstairs, mopping the floor, etc., and each exercise should reach the activity level of 1000 steps or more than 10 minutes of walking at a moderate speed. It's easy and effective to judge the intensity of exercise based on your feelings, and you will feel your heart beat and breathe faster during moderate activity; Hard, but not hard:

It is possible to speak continuously to the rhythm of the breath, but not to sing.

Generally healthy people can also control the intensity of exercise according to their heart rate during exercise, which can be obtained by counting the pulse for 10 seconds immediately after exercise and multiplying it by 6. For moderate-intensity exercise, the heart rate should generally reach 150 for one minute (every minute). Except for those with good physical fitness, the exercise heart rate should not exceed 170 for one age (every minute).

If you are 50 years old, then your heart rate should be controlled between 100 and 120 beats per minute. For the elderly, such a heart rate calculation is not necessarily applicable, and the intensity should be determined mainly according to one's own constitution and feeling during exercise.

It's very durable! Fitness is fitness, there is not so much mess 78 in the rent, no matter how you exercise, it is exercise, as long as you have the perseverance to persevere. The effect just depends on how hard you work.

If you push your limits every day. The effect will come soon.

It's great, I badminton once or twice a week! For several years, Li Qiying has a great body, one meter seventy-six is tall next to him, and his weight has been one hundred and fourteen! It's very strong!

Although there are not so obvious muscles, the flesh on the body is very real! You must know that the amount of exercise in badminton is very large, and there are few sports that can be compared, and basketball and football are not comparable to the limbs! But no matter what is expensive, insist!

Hello, what is your fitness foundation? Graduated from sports school, still an amateur.

If you are a non-professional, you should eat better. 3 points of eating, 7 points of training, if it is only to increase the muscle line and muscle strength, width and beauty, food is also very important, as long as the amount of food is differentiated from professional athletes.

According to your textual description:

01.Cardio should be strengthened after a workout. Usually the heart rate is kept around 160-180 for more than 40 minutes each time, not more than 50 minutes.

02.Diet.

a.If you want to gain strength before strength training, you'll need an additional dietary supplement (consumed 40 minutes before your workout), creatine, or muscle building powder, or a strength-building supplement.

b.You can also supplement it after workouts, I recommend high-concentration protein powder, or I have a friend who recommends muscle building powder. (The difference between a high-concentration protein powder and a muscle building powder is that the muscle gain powder contains more carbohydrates and more calories).

03 Training. a.Of the 4 sets of each movement in each workout, the third group adjusts the strength to its limit and tries to do as many reps as possible. Then the fourth group adjusts to the lightest weight, and subconsciously does it slowly again to achieve the maximum of the lightest weight.