I trained my abdominal muscles, and my 6 fast abdominal muscles were more convex, but then my belly

The abdominal muscles are trained, and the 6-pack abdominal muscles are more convex, and the belly becomes bigger, which is because of the fat in the abdomen. To train abdominal muscles, you need to do aerobic exercises to reduce abdominal fat first, and then train abdominal muscles. Aerobic exercise (running, swimming, jumping rope, etc.), these exercises are not too intense, but must be more than 30 minutes.

Ab exercises (sit-ups) are simply the muscles that sculpt the 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.

Turning a hula hoop can also reduce the meat on your waist. Just keep shaking the hula hoop every day. In about a month, the stomach will disappear significantly.

That's big, huh? Is it really muscle? It stands to reason that muscles should look good when you train them It won't be the kind of phenomenon you said Now it's time to see what you want If you don't want muscles, do more aerobic exercises Don't train a lot of abdominal muscles, you can do light weight resistance exercises (the most common crunches), and then after exercising the abdomen, you must do stretching, that is, lie flat on the ground, stretch your hands back, and stretch your abdomen for about 30 seconds Hey, I don't know if you want this I really don't have the experience of muscle training

At first, I am not used to exercise, and when I exercise, my cellular respiration will produce lactic acid, and I will feel sore. It is advisable to exercise slowly, not too fast, and to be persistent. It won't hurt after a long time, and it's not just about doing sit-ups to train your abdominal muscles, but also to exercise your whole body, running, playing ball, or something.

First of all, sit-ups, the main area of training is not the abs.

If you want to train your abs, practice crunches.

The crunch is first divided into crunches, and reverse crunches, the crunches train the upper abdominal muscles, and the reverse crunches train the lower abdominal muscles.

Crunch. <>

Reverse curls. Do 4 to 6 sets of crunches depending on your ability.

Do 12 to 20 reps per set, depending on your ability.

The rest between groups is generally 90 seconds

If you're recovering quickly, you can do it 1 time a day.

The cycle of abdominal muscles is 24 hours, and theoretically can be practiced every day.

But if you can't stand the pain the next day, do it the next day.

Expansion: Be sure to stretch after the abs swim to eliminate the lactic acid accumulation in the abs.

1. Chest up and abdomen relaxed.

2. Keep the pubic bone in constant contact with the ground.

3. Slowly lift your upper body until your abdomen is stretched.

Do 2 sets of 15 seconds each.

1. Plank This action can efficiently recruit core strength and make your spine more stable, so that when you train your abdominal muscles, the action will be more standard, and back pain will be rare.

When doing planks, be sure to keep your body in a straight line, and at the same time experience the feeling of tension in your abdominal muscles, some people just simply support, so it is difficult to recruit core strength, so there is only form, but no effect. Novices need to train every day to flatten their abdomen faster and their core strength to grow faster.

2 cat stretching can effectively improve the wrapping ability of the transverse abdominis muscle, and then let the abdominal fat evenly spread, like what beer belly, general belly, practice this action can obviously see the change, especially some people with higher body fat, can still see the abdominal muscles, the main reason is that the transverse abdominis muscle wrapping ability is strong, so that the fat does not accumulate and disperse.

The most important technique to do cat stretching is to learn to cooperate with abdominal breathing, that is, when you inhale, your stomach should also swell up and sink your waist.

3 people who are not very fat, complete the above three actions can make the abdomen very flat, but if you are fat, then you need to burn fat, it is recommended to use high heart rate actions with some aerobic exercise to accelerate the fat burning process, among which the action of high leg lifting is a very good fat burning exercise, the range of action is large, which leads to a relatively high heart rate, and then the fat burning effect will be better, you can also do burpee jumps, jumping jacks, skipping rope, etc., with running, swimming, cycling, Aerobic exercises such as jogging to lose fat.

4. If you want to train obvious abdominal muscle lines, your body fat rate should not be too high, so you should pay special attention to your diet, you can't eat some foods with high fat, high salt, and high sugar, you should be light, low-fat and high-protein, and abdominal muscle exercise is not a matter of one or two days, it is a long-term process, if your current body fat rate is more than 25%, don't expect to train abdominal muscles in one or two months, and it is more reasonable to take a year as a cycle; If your body fat percentage is within 15%, then you only need 2-3 months of intensive cardio and abdominal training to build good abs.

5. After abdominal muscle exercise, the local muscles will have the effect of congestion and bulging, which is the same as the local enlargement phenomenon produced after exercising the arms, thighs and other parts, which is a normal phenomenon and can recover on its own in about 3 days.

If you don't control your diet, eat a lot of protein, carbohydrates and fat after exercising, and your abdominal muscles will indeed increase, but eating too much food and fat will also accumulate in your abdomen, which will lead to an increase in waist and abdominal circumference and visual obesity.

It may also be that the individual only does exercises to exercise the abdominal muscles, resulting in thickening of the abdominal muscles, and there is no fat loss exercise, but the fat does not decrease, so the belly becomes bulging.

You're a letter, I'm the postman, and the last pair of feet Dust up.

I still need to exercise, don't overeat, I have been training my abdominal muscles for two months, and the little belly that I just grew is gone.

Because the ratio of muscle to fat is 1:3, and to gain muscle, you must first gain weight.

It's probably because the abdominal muscles are bigger, and the fat is still there, so it's bigger, and I do more aerobic exercises, running, swimming, etc.

Let's talk about reducing my stomach first, otherwise I won't be able to see the muscles I train.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

Of course, it won't be fattening, but the exercise in the past two days has slightly reacted. The key to exercising abdominal muscles is to lose belly fat, otherwise the abdominal muscles will still be covered by fat.

It only takes one or two movements to build your abs. 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.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; You can do 10 to 20 supine leg presses, just do two ups; If you can do 10 to 20 from both ends, 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.

1: Because the muscles have become bigger.

2: It's not that you have grown fat, but you have grown muscles, and fat will not increase or decrease because of the abs.

3: The muscles will get bigger with exercise.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward.

The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Sit-ups exercise the abdominal muscles, and the more developed the abdominal muscles, the larger the abdomen. By burning off belly fat by brisk walking or jogging for no less than 40 minutes a day, combined with sit-ups, the basal metabolism of the abdomen is improved, and soon the stomach will go down.

Sit-ups will thicken the muscle layers and make the waist thicker.

That's better Please see my article, which I wrote before, basically covers all the abdominal muscles I have been practicing for two months, from the small belly at the beginning to the eight iron pieces that are now slightly **, not easy b

It's normal for your muscles to bulge when you swell just after a workout.

Of course, if the drum is very serious, exaggerated and scary, then you have to go to the hospital for a check-up.

Practice mindful of breathing techniques, sit-ups, and inhale when you get up.