How to build muscle and abdominal muscles

People with nice body lines have more or less muscles on their bodies. Especially on the belly, if there is excess fat, no matter how beautiful the body lines in other parts of the body are, it will be of no use. Therefore, many people will train their abdominal muscles first when they train their muscles. But in fact, you can train your muscles and abdominal muscles at the same time. Today I will introduce to you the specific methods of training abdominal muscles and muscles.

Classic exercises for abdominal muscles

1. Cycling

By lying on your back on the ground and simulating the way of pedaling a bicycle to alternately train the abdominal muscles, the bicycle-style abdominal contraction can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist; a total of two sets are required, 24 times each (12 times for each leg stretch), and 30 seconds of rest time is allowed between each set.

2. Supine Crunches

The most classic abdominal muscle training movement, which mainly acts on the upper abdomen; put your hands behind your head during the exercise. Never use your hands to bend your neck to help bend your body during the exercise. A total of 3 sets are required, 10 to 12 times per set, and 30 seconds of rest time is allowed between each set.

3. Supine Leg Raise

The supine leg raise works on the lower abdomen and lower waist. For beginners or people with weak waist strength, you may as well bend your legs to do this movement to reduce the difficulty; it is worth noting that the legs should not touch the ground when they are lowered. Perform 3 sets of 10 to 12 reps, allowing 30 seconds of rest between sets.

What to eat to exercise your abdominal muscles

1. Fresh vegetables

Fresh vegetables are the best. You can eat some good green vegetables, such as broccoli, lettuce, spinach, etc. These vegetables can replenish vitamins in the body and strengthen our muscles. It has a strong effect on improving the body's immunity and can also achieve the effect and purpose of weight loss.

2. Fresh Fruits

Fresh fruits are also a good choice. During the process of losing weight and building muscles, fresh fruits can provide the human body with various nutrients needed, including vitamins, fiber and so on. Fruits like oranges, apples, bananas, pears, etc. are essential fruits that can help us lose excess fat in our bodies and make our muscles more and more developed.

3. Beef

In the process of losing weight and building muscles, you can eat more beef appropriately. Beef is rich in nutritional value and the fat content of beef is very low. It has a strong effect on our body, can improve our body's immunity, enhance the effectiveness of muscle training, and at the same time achieve the goal of weight loss.

4. Carbohydrate Foods

In the process of losing weight and building muscles, you can also eat some carbohydrate foods appropriately, such as whole grain steamed buns, cornmeal steamed buns, and oatmeal, etc. These whole grains contain a lot of carbohydrates and a lot of fiber, which can promote our gastrointestinal motility and solve the problem of obesity.