What is the abdominal muscle fitness plan?

Nowadays, we often hear colleagues around us complaining about their beer bellies, but they can't find a good way to reduce their bellies. This not only causes a lot of inconvenience in their lives, but also attracts very sarcastic looks from people around them. Therefore, how to exercise charming abdominal muscles is the dream of many people. Today I will tell you about the abdominal muscle fitness plan. So what is the abdominal muscle fitness plan?

1. Always spend a few minutes warming up before exercising.

2. Don't be impatient. During muscle training, the slower and more precise the movements are, the more obvious the effect will be. Moreover, the movements are indeed more effective than those done in a hurry.

3. People with high body fat must first do cardiopulmonary exercises, such as jogging, swimming, cycling, etc. You should do cardiopulmonary exercise four to five times a week, and the time for cardiopulmonary exercise must be more than 40 minutes. Resistance training alone is useless because the muscles you build will be covered by fat.

4. People with high body fat should try not to eat after 9pm.

5. When eating, try to eat less starchy foods such as rice, pasta, bread, etc., and replace them with lean meat, fish, eggs, vegetables and less sweet fruits.

6. Exhale forcefully when exercising, and inhale forcefully instead.

7. When doing abdominal muscle exercises, the muscles of the lower back are the antagonist muscles, so people with lower back problems must see a doctor. When doing abdominal muscle training, you must do it within your ability and stop when your lower back feels uncomfortable.

8. Another important point: perseverance + endurance + persistence

Are you ready?

Spend a few minutes every day, doing three sets for each level according to your level, and I believe that soon you will have perfect abdominal muscles.

A Beginner

1. Reverse Crunches

Lower back stress: Low risk

Lie flat on the ground with your arms flat on both sides of your body to stabilize your body, and your feet together with your knees bent at about 90 degrees. When exercising, use your lower abdomen to lift your hips, bring your knees as close to your chest as possible, and then slowly return to the starting point. Repeat 15-20 times.

2. Broom Twists

Lower back stress: Low risk

Stand with your feet shoulder-width apart, knees slightly bent, and hands open on the long stick. During the exercise, the upper body rotates about 80 degrees to the left, and then slowly returns to the right. Repeat 25 times on each side.

Note: For those with lower back and spine problems, the rotation angle should not be too large, and the lower body should not move during the rotation.

3. Upper Abdominal Crunches: Touch Knee

Lower back stress: Low risk

Lie flat on your back with your upper body, bend your knees about 60-90 degrees, and place your hands on your knees. When exercising, use your upper abdomen to drive your upper body. At this time, your palms will move forward slightly. Just feel the force in your upper abdomen, and then slowly come back without letting your shoulders touch the ground. Repeat 15-20 times.

From the above text, we can see that if you want to train your abdominal muscles through fitness, it may not be as simple as some people imagine! Before and after exercise, you need to make a detailed plan based on your own exercise situation, so as to maximize the adaptability of our body strength and lay a solid foundation for us to shape perfect abdominal muscles.