To practice Sichuan abs, it is good to do a few supine abdomen and detailed movement methods

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.

First of all, the shape and number of abdominal muscles are inherited, and if some people have a six-pack gene, they will never be able to train into eight. If you want to train your abs, you can train your crunches and your middle abs, lie on the ground and lift your feet to the ground at 90 degrees, so that you can train your lower abs, and when you do sit-ups, you can train your side abs with a little sideways, two to three times a week.

The best way to train your abs is to run and swim, with a proper combination of sit-ups.

Sit-upsSit-ups are essential exercises that work your abs and help turn the fat around your belly button into elastic abs.

How: 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 lies in details, not quantity. The amount varies from person to person, so it is better not to get tired.

Abs are born and are determined by each person's abdominal diaphragm. If you want to train muscles, it is recommended to do aerobic and anaerobic colleagues, aerobic is to eliminate cellulite, can show abdominal muscles, anaerobic is to exercise muscles, exercise big and prominent. Come on.

Exercises that rely entirely on the strength of the lower back can be done, for example, the side depth of dumbbells.

No, sit-ups are fine!

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