Muscle WebTip: Fatter Body Type It is not recommended to exercise for abdominal muscles from the beginning, and should focus on aerobic exercise. This article is suitable for people who are thin, average-sized, or slightly obese. (If you are overweight, please refer to this fitness plan http://www.jirou.com/jihua/jianfei/20111024/4126.html)

Do aerobics first and then use equipment

Heavy weight and low reps are for building muscle, light weight and high reps are for losing weight

Every time you go to the gym, run on the treadmill for at least 30 minutes, and then do some strength training.

How long have you been going to the gym? If it has been more than a week, your body has adapted.

It is best to extend the running time from your original 30 minutes. You can jog slowly, walk fast, stop and go, and keep sweating. Because the best way to lose weight is to stay in the gym as long as possible. It does not mean that you stay there to rest. Ah!

After you get off the treadmill, you can push N sets of chest, shoulder, and back shoulders with light weight and multiple reps. The trainer in the gym will tell you the simplest movements for free. I can’t tell you those movements here< /p>

Abdominal muscles

First, fat must be removed through aerobic exercise. Go for a run. Only when the sebum is low can the abdominal muscles come out.

How to quickly develop sexy abs

1. Be sure to spend a few minutes warming up before exercising.

2. Don’t be impatient.In muscle training, the slower and more precise the movements are, the more obvious the effect will be, and the movements are indeed more effective than rushing through them.

3. People with a lot of body fat must first do cardiopulmonary exercise, such as jogging, swimming, cycling, etc. Do cardiopulmonary exercise four to five times a week, and the duration of cardiopulmonary exercise must be more than 40 minutes. Resistance training alone is useless because the muscles you train will be covered by fat.

4. People with a lot of body fat should try not to eat after 9 pm.

5. When ingesting food, try to reduce 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 on the contrary.

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

8. Another important point is: perseverance + endurance + perseverance

Are you ready?

Spend a few minutes every day and do three groups for each level according to different levels. I believe that before long, you will have perfect abdominal muscles.

A Beginner

1. Lower abdominal Reverse Crunches

Lower back stress: low risk

Lie flat on the ground, put your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to approximately 90 degrees. During the exercise, lift your hips hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point. Repeat 15-20 times.

2. Flank Broom Twists Flank turns

Lower back stress: low risk

Spread your feet shoulder-width apart, bend your knees slightly, and place your hands on the long stick. During exercise, rotate the upper body about 80 degrees to the left, and then slowly return to the right. The number of repetitions is 25 on each side.

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

3. Upper abdominal Crunches: Touch Knee

Lower back stress: low risk

Lie your upper body flat, bend your knees to approximately 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 make your upper abdomen feel strong, and then slowly come back without letting your shoulders touch the ground. Repeat 15-20 times.

​4. Compound movements of upper and lower abdomen Elbows to Knees

Lower back stress: medium risk

Lie your upper body flat, place your hands by your ears, and bend your knees more than 90 degrees from the ground. The larger the angle, the more difficult it is. When exercising, use your abdomen to drive your body and feet inwards, bring your elbows as close to your knees as possible, and slowly return to the starting point without putting your feet down or shoulders touching the ground. Repeat 12-15 times.

B Intermediate

5. Lower Abdominal Leg Raises Straight Leg Raises

Lower back stress: high risk

Lie flat on the ground, put your hands under both sides of your buttocks, and straighten your feet together. When exercising, lift your feet hard with your lower abdomen, and bend your knees slightly but not completely straight. At this time, your body will be at about 90-100 degrees. When returning, lower it slowly without letting your heels touch the ground. Repeat 12 times.

6. Side Jackknife

Lower back stress: low risk

Lie on your left side in a straight line, place your left palm on your right flank, bend your left leg at about 90 degrees, place your right hand next to your ear, and straighten your right foot. During exercise, use your flanks to drive your upper body and right foot to move inward at the same time, and then slowly return to the starting point without your feet touching the ground. Repeat 12 times.

Note: Don’t just turn your head, keep your upper body and shoulders as far away from the ground as possible.

7. Upper abdominal Crunches Knee Bent abdominal roll "bend the knees"

Lower back stress: low risk

Lie your upper body flat, bend your knees about 60-90 degrees, and place your hands next to your ears. When exercising, use the strength of your upper abdomen to drive your upper body, bring your elbows as close to your thighs and knees as possible, and then slowly move back without touching your shoulders to the ground. Repeat 12-15 times.

8. Compound movements Upper abdomen, lower abdomen, flanks Bicycles Cycling in the air

Lower back stress: medium risk

Lie your upper body flat, place your hands by your ears, and bend your knees at approximately 90 degrees with your feet off the ground. When exercising, use the strength of the entire abdomen to drive the upper body, turn the lower body like a bicycle, put the right elbow as close to the left knee as possible, straighten the right foot as much as possible, then change sides, and bring the left elbow as close to the right knee as possible. Repeat 12 times.

Note: Don’t move too fast.

C Advanced

9. Lower abdomen Hip Raise

Lower back stress: medium risk

Lie flat on the ground with your hands flat on both sides of your body, used to stabilize the body, with both feet raised together and approximately 90 degrees to the body. When exercising, use your lower abdomen to drive your buttocks up, lift your buttocks off the ground, let the center of gravity fall on your shoulders, and then slowly return to the starting point without touching the buttocks to the ground. Repeat 10-12 times.

10. Side Leg Raises: Both Legs Side Leg Raises

Lower back stress: low risk

This action is extended from the side jackknife above. The posture of the upper body remains unchanged and the legs of the lower body are straightened. During exercise, lift your feet and upper body inwards at the same time, and then slowly return to the starting point without touching the ground. Repeat 12 times.

Note: Don’t just turn your head, keep your upper body and shoulders as far away from the ground as possible.

11. Upper abdominal Toe Touches

Lower back stress: medium risk

Lie your upper body flat, with your hands straightened at about 90 degrees to your body; your feet together and raised up to about 90 degrees to your body. When exercising, use your upper abdomen to drive your body hard to get your fingers as close to your toes as possible, and then slowly come back without your shoulders touching the ground. Repeat 12 times.

12. Compound movements Upper and Lower Abdominal Jackknife (V-ups)

Lower back stress: high risk

Lie flat on your back with your hands and feet straight. When exercising, move both hands and feet toward the middle at the same time, and then slowly lower them without the heels touching the ground. Repeat 12 times.

Losing weight must rely on persistence

Remember that strength training must be done with light weights and high reps. Heavy weights and low reps are needed to build muscle.