What is cardio for the abdomen?

Exercise your waist and abdomen.

Flat abdomen exercises:

1. Lie flat on the ground with your hands on your ears, but don't hold your head. Raise your feet, bend your knees, and keep your thighs at an angle of less than 90 degrees to your abdomen.

2. Lift the upper body with the abdomen forcefully, slowly, 15 to 20 times. Avoid straining on the neck and do not press on the head with your hands.

Waist Strengthening Exercises:

1. Lie flat on the ground, put your hands on your sides, and lift your feet, just like the preparation for the first move.

2. The waist force to drive the pelvis to move to the left, return to the original position, and then move to the right.

Let's refer to it

I am often asked by netizens. How to reduce bloated thighs, how to lose arms, how to make your abdomen flatter and more **.

Haha, I advise you to go to cardio and add a moderate amount of strength training, why?

Some people are very strange and think that they should practice aerobic exercises such as running because of the local fat.

Listen to me slowly.

Because the body's energy** is a very integrated overall system, neither can any part of the muscle"Locally sourced. "It is not possible to get energy from the nearest fat accumulation, but must be transported by the blood to store glycogen in the blood, liver, and body fat.

Pilates and aerobic ball exercises or ABS are more targeted, and many movements are aimed at the waist and abdomen. The fat loss effect is also very good. And you can get in shape!

Upstairs, stupid. Are sit-ups aerobic exercises, I don't understand, spread out. The best aerobic abdominal exercise is ball drills!

5 minutes of aerobic exercise in the abdomen.

Sit-up. The most effective.

When we do cardio training in the morning, many people say that it is better to do some cardio training on an empty stomach so that the results will be better. Some people also think that aerobic training on an empty stomach is not as good as others say it is, and that it is likely to cause themselves a disservice. So do you think fasted aerobic training is more beneficial?

1. What is fasting aerobic exercise?

The so-called fasting aerobic training refers to the aerobic training of jogging, brisk walking, swimming and other aerobic training in the state of fasting after the human body does not eat or drink or drink boiled water after getting up in the morning. The Science of Fasted Aerobic Training: It accelerates the breakdown of lipids.

Lipolysis promotes fat oxidation and accelerates the rate of fat loss. People who exercise in the morning on an empty stomach burn 20% more fat than when they were fed. Because the body doesn't have excess carbohydrates for energy** during fasting, more fat is burned to provide the body with aerobic training.

2. Is fasting aerobic exercise** better?

Fasting aerobic exercise is not good for **. In the early days, fasting exercise did increase the proportion of fat burning, but these studies tend to be short-term effects of exercise rather than long-term analysis. While fasting can burn more fat during exercise, it is interesting to note that the body has a "smart" compensatory mechanism, which in turn reduces the use of fat at rest.

So if you think about it all day, it doesn't really make a difference. Only exercising after breakfast can improve the post-workout febrile response, which is often referred to as post-workout calorie burn, thus increasing the total calorie consumption of the day in disguise.

3. What are the hazards?

According to expert research, if you exercise, especially running, when you don't eat any food, it not only increases the burden on the liver, but also causes an irregular heartbeat. Because the human body needs a lot of energy when exercising, and the main energy of the human body is carbohydrates in food. If fasted, the energy consumed by the body comes mainly from fat.

Fasting exercise is to start aerobic exercise such as running without intaking food and water, which will have the best effect, but in the long run, it will damage basal metabolism and is not good for the body.

It is to do aerobic exercise without meals, which can better help yourself**. **The effect will also be better, it can help you lose your scale faster. It may cause some diseases in the body.

It may also cause stomach prolapse, it may also cause bad kidneys, it may also cause indigestion, and it may also cause some diseases and problems in your body.

Benefits of fasting cardio:

I believe that people with certain fitness experience have heard that aerobic exercise is conducive to fat loss, and anaerobic exercise is conducive to shaping, so many female friends will choose to use aerobic exercise for **. In order to make the fitness effect more significant, many people will choose to do aerobic exercise on an empty stomach, so what are the benefits?

Benefits of fasting cardio:

Some university studies have really confirmed that jogging on an empty stomach in the morning can burn 20% more fat, because the blood sugar in the body is too low, so it will convert fat to glucose for fuel more quickly, but at the same time, it will burn more muscle. Therefore, it is recommended to eat some high-protein foods or supplements before jogging on an empty stomach in the morning to prevent muscle loss. If the goal is to gain muscle, jogging in the morning on an empty stomach may not be a great option.

Aerobic exercise** Precautions.

1. The exercise plan is too boring.

There are many kinds of exercises, and if you practice the same exercise every day, then after a long time, you will soon feel bored and give up, and you will not be able to stick to it for a long time.

2. Lack of water. Before exercising, not only can you not exercise on an empty stomach, but you can't be short of water, but it doesn't mean that you should drink a lot of water before exercising, but you need to drink some water properly to avoid dehydration during exercise.

3. Didn't warm up in advance.

When many people exercise in the morning, they just get up and go directly to the workout, without any warm-up exercises, so it is easy to start exercising in the morning and cause the possibility of injury.

Aerobic exercise on an empty stomach can help burn fat, but it is also easy to burn off muscles, so even on an empty stomach, you should still supplement some nutrients beforehand. Aerobic exercise requires long-term persistence, and it is not possible to see the effect in a day or two.

Curl exercise, lie flat on the ground, raise your legs slightly, use abdominal strength to lift your upper body, do 20 a day, and persistence will be effective.

I've worked in a health club before, what does it mean to run three treadmills? Spinning is good for the legs and body as a whole, but not for the abdomen. The abdomen needs to do sit-ups, and generally the gym will have a sit-up assist chair, and it is best to find a coach to guide the movements, and a standard action is worth 10 non-standard movements.

And you have a boyfriend or girlfriend, right? In fact, exercise between men and women can have a good effect on the abdomen.

Do sit-ups, you can practice!

In fact, the loss of human body fat is an overall process of burning and consumption, and it cannot be achieved to the point of reducing a certain amount of fat except for a very small number of external means. Otherwise, we women will be blessed, only lose the fat of the waist, abdomen, legs and arms, and keep it in other places, wouldn't every beauty be able to achieve an S-shaped figure! It's a pity that the imagination is plump, but the reality is skinny.

As the calories of aerobic exercise burn, it is inevitable that you will start burning fat all over your body. For this reason, I specifically consulted a fitness trainer, and she said that it is still possible to purposefully increase the consumption of fat in a certain area. Now I would like to share with you the three cardio exercises that the coach gave me that are effective in removing belly fat:

1. Sit-ups. This is the most traditional way to build abdominal muscles, but at the same time it is a very effective aerobic exercise to lose belly fat. However, when doing this exercise, do not cross your hands on the back of your neck and exert force, which will affect the cervical spine; Don't suddenly exert force in the waist, which will also damage the psoas muscles.

Stretch your hands straight forward, slowly lift your upper body up with your waist force, without leaning up to an angle of 90 degrees to your thighs, stay for a few seconds at 45, and then lie down slowly. In this way, a group of ten can effectively lose belly fat without harming the cervical and lumbar spine.

2. Plank. This is a very popular aerobic exercise recently, and my friends and I check in every day to see if we can stick to it every day. I believe everyone knows how to do this action, so I won't go into details.

3. Lie on your back and pedal the bike. This movement is very effective, but at the same time it is tiring and has a feeling of tearing your abs. The essentials are to lie on your back, raise your legs to a 45-degree angle, and then simulate the movement of pedaling a bicycle.

The first time I did it, I could only hold on for fifteen seconds, and I felt like I was on fire in my abdomen. But once you stick to it, you'll fall in love with this cardio move.

Here are the three cardio exercises that I think are most effective for losing belly fat, and I hope it helps.

Work your abs. Yes, aerobic and anaerobic exercise is required.

Combined, aerobic exercise can control one's body fat.

In this case, the main effect of anaerobic exercise is to enhance the strength of the muscles and increase the muscle circumference.

Aerobic exercise refers to the physical exercise performed by the human body with sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. In simple terms, aerobic exercise is any rhythmic exercise that lasts for a long period of time (about 15 minutes or more) and has a moderate or moderate intensity (maximum heart rate.

60% to 80%). Aerobic exercise is a kind of regular exercise, which lasts for more than 5 minutes and still has residual energy.

Whether it is "aerobic exercise" or not, the measure is heart rate. Maintain a heart rate of 150 beats Minutes of exercise is aerobic exercise because the blood can supply enough oxygen to the heart muscle; Therefore, it is characterized by low intensity, rhythmic and long duration. Require at least 30 minutes of exercise per workout, 3 to 5 times a week.

In this exercise, oxygen can fully burn (i.e., oxidize) sugar in the body, and can also burn body fat, enhance and improve cardiopulmonary function, and prevent osteoporosis.

Regulating mental and mental state is the main form of exercise for fitness. Therefore, if you are overweight, if you want to achieve the goal of exercising early, it is recommended to choose aerobic exercise, such as jogging and cycling.

Common aerobic activities include: walking, brisk walking, jogging, race walking, and ice skating.

Long-distance swimming, cycling, tai chi, fitness dancing, rope skipping, rhythmic gymnastics, ball games such as basketball, football, etc. Aerobic exercise is characterized by low intensity, rhythm, non-interruption, and long duration. Same weightlifting, running, high jump, long jump.

Compared with explosive non-aerobic exercise such as throwing, aerobic exercise is a regular exercise that lasts for more than 5 minutes and still has residual energy.

Anaerobic exercise refers to the high-speed and strenuous exercise of the muscles in a state of "lack of oxygen". Most anaerobic exercises are high-load-intensity and instantaneous, so it is difficult to continue for a long time, and the fatigue is slow to disappear.

Anaerobic exercise is relative to aerobic exercise. During exercise, the body's metabolism is accelerated, and accelerated metabolism requires more energy to be consumed. The body's energy is catabolized through sugars, proteins, and fats within the body.

Gained. When the amount of exercise is not large, such as jogging, dancing, etc., the body's energy is mainly due to the aerobic metabolism of fat. Exercise with the aerobic metabolism of fat as the main energy is what we call aerobic exercise.

When we are engaged in sports that are very vigorous, or rapid bursts, such as weightlifting, 100-meter sprint, wrestling, etc., the body needs a lot of energy in an instant, and under normal circumstances, aerobic metabolism can not meet the body's needs at this time, so sugar is metabolized anaerobically to quickly produce a lot of energy. Exercise in this state is anaerobic exercise.

Common anaerobic sports include: sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, and push-ups.

Diving, strength training (prolonged muscle contractions), etc.

The abs are muscles, not an energy supply pattern, not a type of exercise.