What should I do if my abdominal muscles are covered by a layer of fat?

Flat belly. 1) This is a stationary and holding movement, but it is quite difficult. On all fours, facing the ground, support your body with your elbows and toes, keeping your body straight. Hold this position for 20 seconds or as long as possible.

2) Lie flat on the ground with your hands on your hips. Raise your legs upwards at a ninety-degree angle to your upper body. Use the strength of your abdomen to move your hips up and back down. Repeat this movement in 3 sets of 10-15 reps.

3) Sit-ups with an upward incline angle. Lie flat on the floor with your legs raised up at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and switch to your right hand. Repeat 3 sets of 25-30 each.

4) Lie flat on the ground with your hands on your hips. Raise your legs upwards at a ninety-degree angle to your upper body. Use the strength of your abdomen to move your hips up and back down. Repeat this movement in 3 sets of 10-15 reps.

5) This action is a bit difficult. Lie flat on the floor with your thighs raised at about 60 degrees and your calves parallel to the ground. Cross your hands behind your head and lift your head off the ground.

Hold this position and slowly stretch your legs. Repeat this for 3 sets of 15-20 reps.

Note: The above five movements are unisex and should be performed after 30 minutes of aerobic exercise (e.g. running, brisk walking, swimming, hiking, etc.).

Because after the whole body exercise, the local ** can receive better results! If you feel that doing all five movements is too tiring, you can choose three freely. I believe that with hard work, you will definitely be able to achieve a flat abdomen and even a shapely abdominal muscle!

In fact, everyone has abs, but maybe they are temporarily covered by fat, do you want to save them? Teach everyone a set of movements to train abdominal muscles and shake off all the fat.

Actually, that's right.

There is a conversion between fat and muscle in your body, and fat grows because you eat too much, eat cold, and eat indigestible, and the nutrients you eat are turned into fat without being absorbed by the stomach. The muscles will absorb protein and then grow, if it is not absorbed, it may be a stomach problem, it is recommended to drink some barley porridge to recuperate.

As for that layer of fat, it is recommended to drink a little salt water every morning, drink a little protein powder at noon, and then exercise, it doesn't matter if you sweat a lot, that is, the toxins in the body are excreted along with the sweat, which helps the muscles absorb protein and grow.

Sit-ups work well to exercise the muscles of the waist and abdomen, and if it is a girl, it is recommended to do yoga, don't train the muscles too obviously, and maintain a proper mermaid line is perfect. Boys should not be so exaggerated in body exercise, I personally think that the abdominal muscles that can be seen just now are the most beautiful, the upper body is an inverted triangle with soft lines, and the lower body is slightly upturned and the legs are long and very straight, which is the most perfect, otherwise it feels slightly terrible to bulge up one by one, although men do think this is a beautiful ......

Of course, don't drink too much protein powder, one to two spoonfuls a day is enough, otherwise you will get fat if you eat too much.

Jog for about half an hour, then do three sets of sit-ups.

In fact, it is easiest to exercise with meat, and many people will eat themselves fat before exercising their abdominal muscles, and it is best for you to practice like this.

Strengthen your exercise every day, and the fat will turn into muscle.

Insist on doing sit-ups every day...

1.**It is the system engineering that is the overall exercise to have the effect.

2.First of all, why thin people have abdominal muscles (regardless of whether they are muscular or not) is because the body surface fat reaches a certain standard before the abdominal muscles can be seen.

3.First of all, do aerobic exercises to reduce fat to about 8%, and then increase anaerobic exercises to increase muscle mass, such as movements that specifically exercise abdominal muscles, etc.

4 So generally go to the gym to see the most is running for 1 hour, the speed is increased a little bit according to their physical condition, and the calorie intake is not greater than the calories consumed, because the fat loss speed is obvious, of course, you can also step on a bicycle, the most important thing is to control drinking water, do not drink water during exercise and within 30 minutes after exercise, at most moisturize!

5.When the fat has fallen off, it can be used for special purposes:1Special effects sit-ups, 2Abdominal contraction walking, 3Seat ** training, 4Cling film** method (this method is said to be used by Jackie Chan, **allergies, forget it).

Slimming the waist is the best, and it is ineffective to insist on not spending a lot of time.

As a home gym person can share some experiences with you::

First of all, one thing is clear, muscle building and ** are two things.

Usually people can change their body fat percentage when they gain muscle, but more often the relative training of muscle gain is resistance and fat loss is aerobic, so it is recommended that if you want to lose fat while gaining muscle, you can combine aerobic and resistance training.

It's not that the more muscle, the less fat, but if you look at those athletes who have frequent resistance training, such as shot put, hammer throw, weightlifting, etc., they have strong muscles and a considerable amount of subcutaneous fat.

The difficulty of training at home lies in the lack of equipment and non-standard movements so that the human body function is not fully mobilized, it is recommended that you download some fitness apps and follow the tutorial to train together to achieve the desired effect.

There is a saying that if you have fat on your belly, even if you have the strongest abdominal muscles in the world, you can't see it, and if you want to show your abdominal muscles, you have to lose body fat.

Tips for training abdominal musclesEuropean and American bodybuilding star ulisses: 1. Drinkwater: Drink plenty of water. This is for every fitness hobby.

The commonly known abdominal muscles are actually a whole rectus abdominis muscle, and the very important reason why the abdominal muscles look like pieces by piece is because of the tendon on the abdomen. Therefore, the action of exercising abdominal muscles will not only exercise the middle or upper and lower parts of the abdominal muscles, but a whole rectus abdominis muscle.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Each movement is exercised about 10 to 15 times.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

You know, abs are for everyone.

I'm sure you've done some abs before, and sit-ups and other exercises are just to sculpt the muscles in your abdomen. If you have fat in your abdomen, you must start with aerobic exercise to burn the fat off your abdomen before you can start sculpting it. Many people think that abdominal exercises (sit-ups) can reduce belly, which is a wrong concept, without burning the fat in the abdomen, no amount of training is in vain.

So you can now get cardio (running, swimming, skipping, etc.) to kick off belly fat. Note that if you want to exercise to get more toned, you have to be consistent, and it must be more than half an hour.

Because when you first start exercising, your body burns muscle instead of fat! If you do exercise only occasionally, then:

Exercise a little (burn muscle) - "reward yourself" by eating and drinking because you feel like you have exercised (gain fat) - do a little more exercise (burn muscle) - "reward yourself" (gain fat) by eating and drinking again...

Think about the consequences of this vicious circle.

In addition, while doing aerobic exercise, you should not relax your abdominal muscles, otherwise the fat will be eliminated, and the abdominal muscles will become smaller because there is no exercise, it is best to add 50-100 sit-ups for half an hour of aerobic exercise, and pay attention to when doing sit-ups:

1) Exhale and contract your abdomen when you get up, and inhale when you lie down (inhale with your lungs and your abdomen still contracted).

2) Speed and frequency are not everything, but increase the chance of strain, appropriate speed, look at your abdomen when doing it, pay attention to and feel the muscle contraction and movement, the effect will be better.

3) You can drink a cup of sugar-free soy milk before exercising, which can help inhibit fat production while supplementing protein, and the fitness effect will be more effective with half the effort.

Everyone has abdominal muscles, but most people's abdominal muscles are covered by fat, to have abdominal muscles or rely on aerobic exercise to reduce body fat percentage, today share a set of fancy abdominal muscle exercises.

Let me talk about my personal experience, the first floor is good, pay attention to dieting, control the calories you eat every day, and ensure that the fat does not increase, which is the basis for starting to lose belly fat. After dieting, you will feel the fat on your stomach relax, then it means that the fat has been reduced, and in order to tighten the abdomen, you need to add exercise.

Sit-ups work well, but you don't have to do as much ...... as you do on the first floorI don't think bodybuilding champions do as many sit-ups every day, my advice is: 20 sit-ups each time, 4-6 sets a day.

Below, let's introduce the essentials of sit-ups, when doing sit-ups, pay attention to the abdomen and chest, and the shoulders to the chest, which is very important! Otherwise, it's time to work on your back! You can try it and feel it.

Put your hands on the side of your ears, touch your ears with your fingertips, don't hold your head, neck strains will outweigh the losses, and after a period of training, you can consider separating your arms and finally reaching the level of your shoulders. Keep your abdomen pressed when you are down, and when your waist and lower back touch the ground (e.g., on the ground), hold that position and get up again after 1 second.

The interval between groups is 50 seconds, the longest should not exceed one minute, of course, if the landlord combines running, the effect will be more obvious, use this method to train, up to 1 month, you will find changes in the abdomen, obvious or not, related to the amount of training and your current physical condition.

Do more sit-ups, and it will be more obvious in about three months. The key is perseverance.

I used to be like that, I already had abs.

It's just not obvious, the best and fastest way is aerobic exercise + do abdominal muscles, and insist on running or swimming every day.

It's obvious in 2 months.

I was running 2-3 times a week.

10 to 20 kilometers at a time.

Depending on the state, it is very effective to do hundreds of abs immediately after running, and it is best to do it until you can't do it, and if you swim, it is 1-2 times for 1 hour each time.

It came out in a month at that time! Because I already have muscles, I just have to lose the surface of it, so quickly, the main thing is to persevere, which is very difficult.

It's painful. But it's much better when you practice it, you only need to do 200 a day.

Run 1 time a week.

It's okay to keep it up.

You don't have to do what I told you before!

In fact, everyone has abs, but maybe they are temporarily covered by fat, and they want to save it? Teach everyone a set of movements next to the abdominal muscle group, and shake off all the fat or key meat.