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How did men's six -piece abdominal muscles practiced?

In fact, each of us is abdominal muscles, and the symmetry of the abdominal muscles is also determined by genetic genes. The training of the day after tomorrow is just to make the abdominal muscles stout, and the abdominal muscles are highlighted. Therefore, we cannot change the shape of the abdominal muscles through the efforts of the day after tomorrow.

However, the abdominal muscle also requires skills, and the abdominal muscles are not easy to practice. Simple abdominal rolling training cannot practice abdominal muscles.

Muscle tissue is below the subcutaneous fat. If your body fat rate exceeds the standard, then excessive fat will cover muscle fibers. If you try to conduct abdominal abuse training, you cannot make the abdominal muscles highlight.

Therefore, if you want to practice abdominal muscles, the premise is to reduce fat first.

The body fat rate of boys should be controlled below 20%, and the figure is the standard. If you want to practice abdominal muscle lines, the body fat rate is best controlled below 15%, so that the abdominal muscle lines are clearer and obvious.

Decrease fat from 2 areas to improve the heat gap and consume excess fat on the body:

The first aspect is to strengthen aerobic exercise

, Improve physical metabolism and promote fat decomposition.

We need to choose training of whole-body participation, such as jogging, rope skipping, square dance, aerobic exercise and other exercises. Adhere to about 40-60 minutes a day. The fat burning efficiency is better, rather than choose local training.

The second aspect is diet management

, Maintain the self -discipline of diet, not to eat the sea. We can only quit all kinds of high -calorie, over -processing food, and use low calories and strong foods instead, so as to reduce the burden on the body, at the same time control the calorie intake, and accelerate the decomposition of fat.

Furthermore, you can add abdominal abuse training while the body fat rate decreases, so that you can quickly show the abdominal muscle lines.

However, abdominal muscle training cannot simply conduct abdominal training. Our abdominal muscles are composed of multiple small muscles such as diarrhea, abdominal oblique muscles, and rectus muscles. We need to choose different movements for multi -angle and comprehensive exercise in order to efficiently abuse the abdomen.

In the end, abdominal muscle training requires a combination of work and rest. It does not need to exercise every day, and keep the frequency of exercise the next day.

Let's share a set of abdominal muscle training suitable for novices,

It only takes 20 minutes at a time, and you can complete the training before going to bed. Hurry up!

Action 1. Sipid scissors legs

Adhere to 30 seconds, repeat 3 groups

Action 2, alternately start

10 times per side, repeated 3 groups

Action 3, roll belly

Persist 15 times, repeat 3 groups

Action 4. Lie on your legs

Persist 15 times, repeat 3 groups

Action 5. Support the side knee lifting

Adhere to 30 seconds, repeat 3 groups

Finally, you need to understand one thing,

The carving of the abdominal muscles is not a matter of all time and for all. After practicing the abdominal muscle lines, if you stop exercising for a month, the abdominal muscles will gradually degenerate or even disappear. In order to keep the abdominal muscle lines, you must control your body fat rate while maintaining the habit of abdominal muscle training.