How can I keep fit?

Many male friends like to do fitness and always want to have solid muscles on their bodies. In fact, as long as you can choose the right method and persist in exercising for a long time, you can have toned abdominal muscles. Abdominal muscles are not only a symbol of male bodybuilding, but are also very beneficial to health. Let us learn how to exercise to train abdominal muscles.

1. Simply focusing on training a certain part of the body is ineffective because the fat on the body will not fall off piece by piece. Therefore, doing only sit-ups and other training will not achieve the desired effect. It must be supplemented with aerobic exercise, such as jogging or swimming.

2. In order to make the shape look good, it is very important to fully stretch after exercise. Many people will experience abdominal pain for a few days after exercising, but this is due to lactic acid accumulation and does not mean that the exercise is effective. Stretching will relieve the pain.

3. Jogging, once before exercise and once after exercise. The first time you can run for 20 minutes and then train your muscles, and the second time you can stick to running for more than 30 minutes.

4. Abdominal muscles and psoas muscles are "two sides of the same coin". While exercising the abdominal muscles, you should also pay attention to the training of the psoas muscles. Otherwise, the abdominal muscles will continue to increase in strength, causing an imbalance between the front and back, and it is easy to strain the waist during exercise.

5. Aerobic training. In fact, everyone has abdominal muscles, big or small. But not everyone has clear lines. The reason is that there is a layer of fat, which is thick or shallow, covering the abdominal muscles. Aerobic exercise can help burn fat, and Ulisses recommends doing aerobic exercise at least three times a week. Some friends may not do aerobics and still maintain very clear abdominal muscle lines.

6. As a small muscle group, the abdominal muscles are actually relatively easy to train. If you persist for a few months, you will see obvious changes. The difficult part is to burn abdominal fat. Many people train their abdominal muscles for a long time but cannot get them into shape. The problem is not in gaining muscle but in losing fat. They need to reduce fat intake and increase aerobic exercise.

7. Drink plenty of water. This is a very important point for every fitness enthusiast. Water can help maintain a healthy metabolic level, clean out toxins and residues in the body, and keep you in very good physical condition.

8. When exercising the abdominal muscles, whether it is supine crunches (upper abdomen) or hanging leg raises (lower abdomen), the movements must be slow, and "resistance" must be maintained from muscle stretching to peak contraction. Never use inertia to exert too much force, as this may easily injure the lumbar spine. By the way, sit-ups are no longer recommended by coaches because they involve a large range of motion and can easily cause hip injuries. Instead, they are replaced with crunches, which have a smaller range of motion and exercise more isolated parts of the body. Doing sit-ups with your head held high can easily injure your cervical spine and is a wrong movement.

When male friends exercise, they should try to maintain the accuracy of their movements. This will not only make the effects more obvious, but also minimize unnecessary damage to the body during exercise. After engaging in strenuous activities, you should replenish some water in time to prevent dehydration.