How do women practice Sichuan muscles, and how do girls practice Sichuan abdominal muscles

You can do sit-ups, but don't overdo it, too much will become a field character haha.

Use a brush to draw the muscles you want to train on your stomach, the fastest and most trouble-free.

How to train Sichuan abdominal muscles? Exercise methods: 1. You must run, jogging and sprinting for more than 40 minutes every day.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. 3. Sit-ups, 3-5 groups a day, 30 per group, remember not to do only sit-ups, or not.

The abdominal muscles are there, and the lines can't be seen if the sebum doesn't go down. 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. You see.

Sammi Cheng runs for 2 hours a day, and there are many celebrities, all of whom run every day! Abs.

Be sure to combine your workouts 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! There are people.

Muscles form quickly, and soon four-pack abs can be formed, so you don't have the 11 you want.

In this way, only running to burn the body's energy, balance more dishes can achieve the effect you want.

1.Sit-upsSit-ups are the most basic movement to build your abs and help turn the fat around your belly button into elastic abs. Place your feet on the stool so that the hips and knees are at the corners.

90 degrees from the side. Be careful not to leave a gap between your waist and the ground, and cross your hands.

on the arm. At this time, the important thing is to get up slowly, not too fast, and keep breathing. The coach emphasized that to achieve the best results, each movement must maintain quality and train the abdominal muscles.

It's all about the details, not the quantity. 2.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. Experts explain that drink a glass of lemonade before or after a meal.

Not only can it inhibit the accumulation of fat, but also make our whole body energetic, strengthen the body's metabolism, and the potassium in lemon can also effectively drive away edema. Experts suggest that ab exercises plus lemonade will give you a faster effect on your abs.

1.In terms of strength training, it is a good action to exercise muscle circumference by exercising the supine shoulder raises of the upper abdomen and stretching along the side of the body on the fork psoas muscles. If you can, you can swim in the swimming pool, which will make the line of the abdominal muscles softer.

2.In terms of aerobic, 30 minutes of variable speed running every day.

3.In terms of diet, it is necessary to deliberately reduce the intake of carbohydrates and fats and increase protein. Eat less rice products and oats instead. Beef, chicken breast, and pig's hind leg meat are all good proteins**.

Then there is not to stay up late as much as possible, not to eat at night, and to ensure that you get enough sleep.

About three to four months, persistence is the most important thing.

Ways to exercise your abs:

The lack of obvious abdominal muscle lines does not necessarily mean that the muscles are not well trained, but the culprit is the thick layer of fat on the stomach. Therefore, while exercising muscles, you should also pay attention to burning off excess fat through exercise, so that strong abdominal muscles can be revealed.

1. Cross abdomen.

This action is also called air pedaling, lying flat on the ground, bending the arms, placing both hands on the side of the ears, bending the left leg, doing the pedaling action, while the abdomen contractions, the upper body is raised, so that the right elbow touches the left knee, pause slightly after being in place, slowly put down, and the right leg and left elbow act according to this method. The advantage of this movement is that it fully engages the muscles in the abdomen. Do three sets of 12-14 per day.

2. Raise your legs and tuck your abdomen.

This movement mainly exercises the rectus abdominis muscle, which is a muscle that most friends who do sit-ups overlook. Lie flat on the mat with your hands at your sides, legs together, lift up, and wait for your buttocks to lift slightly off the ground, pause and lower slowly. There are two points to pay attention to in this action, one is to keep the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down, you can stop when you are still 10 cm off the ground and start the next movement.

3. Aerial crunches.

As the name suggests, this action is to be done in the air. Find a horizontal bar, hook yourself up, bring your legs together, turn slightly, contract sideways, and alternate left and right. Pay attention to the upper body to keep vertical, the movement must be smooth, and the contraction to the highest point and then pause slightly, this action can be a good connection with the external oblique muscle.

If the body fat is not high, you can see the effect in a month, and ** tutorial is attached.

Zhou Weitong demonstrates the abdominal muscle exercise method.

How to effectively train abs for women.

Go to the gym every two days and come out in two or three months.

If you have fat, mainly exercise aerobic fat loss. Start with a 5-minute warm-up, 20-30 minutes of abs training, and finally a 40-minute jog or brisk walk. Relax when you're done. Abs at least 5 times a week.

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 following figure are basically 20-30 times and 5-8 sets, with appropriate increases and decreases.

It's hard, girls don't have many muscles, and they're soft.

It's hard for girls to practice, and it is estimated that if you work hard, it will take 3 months.

The Sichuan abdomen is also called the vest line, the vest line is the best realm of a flat abdomen, there is no fat in the abdomen, but also there are muscle lines, on both sides of the navel two upright muscle lines, which look very much like a vest, so it is called the vest line. If you want to have a proud ** vest line, you have to do two things: 1

Relatively low subcutaneous fat2Comparatively developed abdominal muscles.

If you want to do the above two things, my advice to you is:

First, ensure at least 30 minutes of moderate aerobic training every day.

Second, increase the strength exercises of the whole body, such as push-ups, lunges, stand-ups, squats, sit-ups, supine leg presses, crunches and other movements, each movement 3 4 sets, each group is not less than 20 times.

Third, special abdominal training. Such as sit-ups, supine leg presses, abdominal curls, hanging leg raises, sitting knee bend and abdominal tuck and so on.

Fourth, a reasonable diet plan. Eat three meals a day on time, and each meal is 6 to 7 minutes full. The overall diet should be light and less oil, eat more vegetables, replace fine grains with coarse grains, ensure sufficient fruits and high-protein foods every day, meat is mainly low-fat and lean meat such as chicken and fish, and high-calorie foods such as fatty meat, wine, cakes and desserts, carbonated drinks, fried foods and various snacks should be eaten as little as possible, and low-calorie satiety foods such as fruits, vegetables or dairy products can be used as additional meals between meals, which can play a role in controlling dietary calories.

Exercise and diet work together to get the best results, and if you do it consistently, you can get a vest line.

Do muscle strength exercises for the lower back and abdomen.