How do girls practice abdominal muscles? Let the vest line come more violently!

How do girls practice abdominal muscles!

　　On Weibo, Moments, watch others post beautiful pictures every day. Vest line and Sichuan abdominal muscles. Are you moved?

　　Girls. Tell yourself this way--a life without a vest line is incomplete!

　　How to practice that way! Follow us to act!

　　… 　　One thing to be clear is: everyone has abdominal muscles innately, but due to the relationship between hormones and body fat, it is difficult for girls to see the abdominal muscles.

　　Body fat

　　The body fat of normal women is basically higher than 20%, and the abdominal muscles we often call require a sufficiently low body fat ratio to be revealed. Generally, girls can see the abdominal lines by maintaining about 16-20% body fat, two vague vest lines (also there are People are called Chuanzi abdominal muscles, type 11 abdominal muscles...), but they are super sexy!

　　Women are born with a much higher body fat than men, and they are more likely to accumulate fat. When women have less than 15% of body fat, they start to experience breast atrophy, amenorrhea, and uterine atrophy, which leads to infertility...

　　Women who often exercise have body fat at around 20%; similar, men who often exercise have body fat at about 10%; while bodybuilders often have body fat at only 3% to 4% during the season, so that the muscle lines can be so obvious.

　　So, for girls, it is not difficult for girls to develop abs, to increase muscle and lose fat. It is not difficult for girls to develop a vest line. The real difficulty lies in their daily persistence.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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Persevere daily training (takes two months +);

　　Training mode : On the basis of controlling diet, do anaerobic exercise for about 20 minutes + 40 minutes of aerobic exercise every day.

Dietary control: Since the pursuit of slowly shaping, the diet does not need to be controlled very strictly, but you must reduce the intake of carbohydrates (change rice with whole wheat bread or coarse grains) and fat (change vegetables to steam or boiled with water, with less salt) and increase the intake of high-quality protein (beef, chicken breast and egg white are the first choice, but it must be animal protein, soybeans and mushrooms have very little effect) ingestion.

　　Prohibited: desserts, drink Ingredients, fast food and various snacks, junk food, high-fat and high-calorie food (eating once a month occasionally does not mean the destructive effect). Do not exercise within half an hour after meals, and supplement protein or protein powder after exercise.

　　　　　　Sports: The recommended method is to do anaerobic first and then aerobic, because the anaerobic exercise is strong, and you are afraid that you will not have the strength to complete all the movements; do anaerobic first to consume sugar, and the next aerobic one can consume fat...

　　　Anaerobic (muscle training) shapes the abdominal lines and creates a vest line. Muscle

　　Anaerobic (muscle training) choice: Many people have misunderstandings: The best exercise for training abdominal muscles is sit-ups. In fact, this is not the case. Sit-ups are more about hip exercises. The lower back and legs will exert force together. When the intensity is high, it is easy to damage the lumbar spine, which will not stimulate the abdominal muscles too much. A better exercise is crunching.

　　Start with the most basic crunching! Standard crunching, reverse crunching, rotating crunching, etc., the crunching has a variety of forms! Just a yoga mat is enough

　　Then it is recommended Abs training tutorial: 8 minutes abs workout; Abs ripperx/2x, a chapter in the p90x/2x series, with two versions x and 2x, lasting about 15 minutes); the waist and abdomen part in insanity; the corresponding videos can be found on Youku, just follow it.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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　　Aerobic exercise: Eliminate fat and reduce fat Fat ratio, revealing sexy lines!

　　The characteristics of aerobic exercise are continuous, long-term (usually 20-50 minutes), medium- and low-intensity (heart rate of 120-160) and medium-low overall body exercises! For example: jogging, swimming, skipping rope, brisk walking, cycling, jumping exercises..., exercises that are not strong! Fast running and intense exercise are not effective!

　　Zheng Duoyan, who likes to dance (the intensity is a bit small, suitable for girls who have just started exercising), Pump It up series (classic aerobics), etc., adjust according to your physical fitness and choose at will.

　　About frequency: Persist in aerobic exercise 3-5 times a week and abs muscle training 3-4 times. In this way, if you are not very fat and diet control, you can see the sexy line in two months

　　Last remind the girls: Diet and exercise (aerobic, anaerobic) are done. Just wait for the time to settle down!

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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