Height 176 Weight 125 Fat Loss I don t want to be strong and I want to have Sichuan abdominal muscle

Out of 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.

Like, running, sit-ups, fitness balls, and the like are all OK.

I can tell you responsibly that all methods that just train abdominal muscles without losing fat will not have obvious results. And ab exercises are best done in a way of exercising, high-intensity training. Instead of trying again and again with various methods.

Because the abdominal muscles are often wrapped by the fat in the abdomen, the abdominal muscle line is not obvious. Therefore, ab exercises must be done in conjunction with traditional aerobic training to achieve results.

Therefore, it is necessary to do abs exercises on the basis of jogging or skipping rope or swimming for more than 30 minutes a day.

In the abdominal muscle exercise, the upper and lower abdominal muscles should be practiced separately.

Traditional upper ab exercises can be achieved with a variety of sit-up exercises, and it is best to wrap your arms around the barbell plate to enhance the training effect.

The lower abs exercise needs to be completed by hanging the leg lift, the specific method is to lean the upper limbs on the fitness chair, the buttocks are suspended, and the legs are lifted to more than 60 degrees with abdominal strength, and if possible, the feet are clamped with a dumbbell to enhance the effect, and the specific weight is determined by their own situation. But adding dumbbells requires knee bends, similar to squats.

As for the side abs, swing to the left and right during the sit-ups.

All sit-ups and hanging leg presses should be performed until exhaustion is exhausted, and a complete movement cannot be completed. Train at least 4 times a week, and if you do this, depending on your level of obesity, you can see noticeable results from one month to three months.

Please choose the following methods according to your personal situation:

1.Jog for 10 minutes, then lie down and do sit-ups. (Stick to it every day.) Every day, you can feel a burning sensation in your abdominal muscles and sweat in your head.

The standard is that when you stop, you have to hold your back up and make an ugly position to relieve the spasms of your abs.

Stick to it for half a month, and your abdominal muscles will be in shape. ）

2.To practice the lower abdomen, lie down flat and put your hands at your sides. Raise the leg at 45°.

3.Bend sideways to exercise upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

4.Leg flexion exercise in the supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

5.Leg and abdominal lifts are mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

6.Seated flexion The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

7."Pedal bike" exercise in the supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. It lasts 20-30 seconds.

8.Waist twisting Hold the handle in one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Of course, nutrition is also indispensable while exercising, it is recommended to eat more soy products and dairy products, and eat some vegetables and fruits with more fiber.

I wish you a speedy success!

Abdominal side muscles Good practice Hands Hold weights Feet Slightly wider than shoulders Standing Rotate left and right... The specific exercise position Try it and feel that it will be obvious If there are conditions, the barbell is carried on the shoulder and rotated left and right, and the effect is obvious. . . Abdominal muscles are actually not so easy to grow, and men and women with average physique don't have to worry about it.

Strength training can help a lot with fat loss...

The best ** is jogging Plus exercises such as sit-ups specifically for the abdomen can definitely reduce The key is to stick to it for a long time 2 months will definitely have obvious results Girls are careful to grow abs.

Do 5-8 sets of sit-ups the next day, each group is exhausted, and then run for 40-60 minutes after doing it, and you can see your abdominal muscles in 2-3 months.

Sit-ups, 50 to 100 push-ups a day, more than 20 per day Squats with weights More than 5 kilograms, more than 30 Gradually increase according to the degree Be sure to stick to it every day, if you are fat, run first, 1000 meters.

Sleeping is pressed with something. Hey. Not bad!

Upper abdominal exercise (bouncy ball):

a.Lie on your back with your back on the ball, bend your knees at 90 degrees, and hold your hands between your ears.

b.Lift your body up, let your upper back off the ball, keep your lower back close to the ball, take care to keep the ball moving, and repeat 20 times.

Lower abdominal exercises: aSit on the chair with your hands behind the edge of the chair, your feet together and your knees slightly bent, and lean back slightly.

b.Use your abdominal strength to lift your feet up and lower them slowly, without touching the ground when you put your feet down, repeat 20 times.

Flank exercises: aLie on your side with one elbow on the ground and close to the ground.

b.The other hand assists the abdomen, using the strength of the flank, to prop the hip joint of the body off the ground, keep it stable and not shaking, and do not touch the ground when slowly recovering, repeat the action 20 times, and then switch sides.

Full Abdominal Workout:

a.Lie on your back with your hands straight and close to your ears and your feet flat on the floor.

b.Using your abdominal strength, move your hands and feet directly above your body at the same time, touch your hands to your knees, and slowly return to your preparatory position, repeating 15 times.

Wangzi abdominal muscles: Generally for men, it refers to male abdominal muscle exercise, and the abdominal muscles have obvious blocks, forming the abdominal muscles with the word "king". Boys tend to have six-pack (or eight-pack) abs, and instead of saying "block", the word "grid" may be more appropriate, like chocolate or ice cube boxes.

Sit-ups....I didn't do it once! Once a day....

Boys can practice yoga to build muscles quickly, and usually add some running and playing ball.

I can eat more meat, I gained 5 pounds in a summer vacation.

First of all, correct one of your problems, the human body cannot be completely free of fat, just a matter of how much! You're just less fat! This shows a problem, you are also a thin person!

And whether you want to turn yourself into a big fat person with a high fat content, or a strong and perfect muscular body! Secondly, it is completely possible to shape your ideal body in the gym, but you need a scientific and reasonable fitness plan! This includes your fitness goals (whether you're a big fat guy with a high fat content or a muscular body shape!).

Abdominal muscles do more abdominal exercises such as sit-ups, leg presses, crunches and other movements.

Nobody is just having fat on your belly and not anywhere else, which means that you have a high fat content and then you have a build-up of fat on your belly. All you have to do is do cardio, run or something, lose fat. Then intensify local exercises, such as sit-ups.

In fact, to put it bluntly, the abdominal muscles are thin skin, and you can see it.

Sit ups

and pull-ups

If you're a kid, it's not recommended to do too much muscle exercise, but if you want to, I have three great ways to do it.

1. Pectoralis major and deltoid muscles (the upper body looks good when exercised, don't exercise too much.) Use push-ups, according to your personal ability, for example, ten at a time, then you can do three sets a day, starting with ten for each set, not adding one more group. Practice this way until you feel effortless, and you can become 13 or more for the first time.

2 abdominal muscles, sit-ups can be, I personally feel that the effect is obvious, and the obvious effect will be obvious in a month, as long as you move properly. In the same way, according to your situation, do three sets of 20 starts, each set has the same number of times, you are not very old, I think this start is enough, gradually increase later, but do not increase indefinitely, each time you have added less.

These two suggestions are to practice at night.

3 brachial muscles, pull-ups. This movement must be standardized, each according to the requirements of the standard, if your muscles are not strong, I think you can not do 10 at most. It's the same loop exercise, divided into three groups, each group starts with 5, add one each time, do three sets you must be tired, do less at first, otherwise your arms are very sore, this one doesn't do much at a time, I don't want sit-ups and push-ups, I can have about 100, and this standard point is 20.

Children practice like this, as long as you stick to it for a few months, you will definitely be strong. Keep up with your diet, and if you want to grow muscle, you should often eat foods such as beef.