In life, our daily living habits will also affect the shape of the abdomen, such as sedentary, such as drinking. , are the original murderers who lead to belly meat. To lose this part of meat, it is necessary to change the diet structure, try to eat less high-calorie food, eat less than the current total diet, and at the same time cooperate with appropriate aerobic exercise to reduce fat. Judging from the situation described by the questioner, the overall weight will be in a normal state. If it is male, you need to lose more fat. If it is a woman, such a body fat rate will have a more obvious vest line contour.
Of course, the body fat rate is the premise of exposing the abdominal muscles, but this is only one of them, because it needs a certain thickness of abdominal muscles, and starting from the lower abdominal muscles, it is necessary to focus on exercising the lower abdominal muscles. In the exercise aimed at the lower abdominal muscles, although it is an obvious exercise to hang legs and lift legs, it is difficult for us to do it.
Therefore, here are some common movements aimed at the underside of rectus abdominis, which are not difficult and easy for the public to do.
Action 1: Lie on your back and lift your legs alternately.
Hello, I'm glad to answer your question!
Pieces of abdominal muscles with obvious lines are very visually lethal.
However, the clarity of abdominal muscles does not prove our fitness stage, nor does it mean that we are masters. Since you have a clear upper abdomen, I think you must have a certain fitness foundation, so you should know that there is no such thing as local fat reduction. Therefore, you can't just rely on the lower abdomen to lose fat. So you should lose body fat first, and then strengthen the target muscles.
First, let's look at the muscle composition of the abdomen.
The composition of abdominal muscles is quite complicated, which consists of rectus abdominis, oblique muscle outside abdomen, oblique muscle inside abdomen and transverse abdominal muscle. Therefore, if you want to train perfect abdominal muscles, you can't just roll your abdomen, but you need to train various variants of your upper abdomen, lower abdomen and lateral abdomen.
Below I will share a few training moves specifically for the lower abdomen, hoping to help you.
1. Suspended leg lifts
Lifting the leg is a difficult action. When doing this action, the first thing to pay attention to is to avoid relying on inertia to lift your legs. The core should be tightened, the speed of movement should be controlled, and the force of the lower abdomen should be felt.
2. Bend over and lift your knees alternately.
Hands slightly wider than the shoulders, one foot on the ground, the other leg bent back. Try to get close to the abdomen and feel the squeeze of the lower abdomen.
Bend your knees and put your legs together.
Back pedal
Lie flat on the floor, with your back close to the floor, your hands on both sides of your head, and your legs alternate like riding a bicycle.
Start at both ends
Lying flat on the ground, with the buttocks as the fulcrum, imagine that the contraction of abdominal muscles will be V-shaped, which can stimulate the lower abdomen well and contribute to the training of the whole abdomen.
Lift your back legs.
Lie flat on the ground with your back close to the ground, put your hands on both sides of your hips or under your hips, lift your legs at the same time and perpendicular to the ground, and then slowly put them down.
Of course, the training of the lower abdomen is not limited to these movements. I hope they can help you.
Have you been troubled by your stomach for a long time? Let's try these four exercises to exercise the lower abdomen.
It's not that we don't work hard enough, but what most people often do. Almost all the so-called exercises to exercise abdominal muscles stimulate the upper abdomen, so we think that our stomach can't be reduced without knowing it, but this is not the case.
Among the abdominal exercises, the most difficult ones are those in the lower abdomen, because they are often related to leg lifting, which makes people mistakenly think that they will exercise leg muscles. In order to avoid the situation that the stomach can't be reduced or even the legs become thicker, many people choose faster and more effective upper abdominal training.
Therefore, we only need to strengthen the exercise of the lower abdomen to achieve the effect of reducing the stomach, because our rectus abdominis is a large part, but it can also be divided into upper and lower parts. Because the upper abdominal muscles are easier to feel, this is also the place where exercise is easy to make mistakes.
Also, we must not be impatient, because of our physiological structure and other reasons, the lower abdomen is indeed easier to accumulate fat, so this can not be fundamentally solved, but as long as we control our diet reasonably and add a certain amount of exercise.
So what's to be brought here is that you can add four special movements for abdominal muscles to your abdominal exercise plan. You can do several groups every day, because the abdomen recovers quickly, so don't worry. Of course, if you are in a state of pain all the time, you need to rest.
Action 1: Lie on your back and lift your legs alternately.
If you want to exercise to the lower abdomen, then leg lifts must be done. This exercise is a good demonstration and relatively simple to complete.
First of all, we can lie on our back on the mat, put our hands on both sides of our hips, and keep our upper abdomen contracted while raising our heads, which can stimulate the lower abdomen and also play a certain role in exercising the upper abdomen. After stability, we can alternately lift our legs up to the thigh perpendicular to the ground and then put them down, and don't touch the ground when we put them down to the lowest point. The time to complete 30 seconds is a group.
Action 2: Lie on your back and lift your legs.
On the basis of the last movement, you can lift your legs and lower them at the same time, which can also play a good role in exercising your lower abdomen.
First of all, in the preparation state, we need to lie flat, put our hands on the palms on both sides of our hips, and don't need to look up. Because you need to lift your legs at the same time when you finish, you need to straighten your legs and put them together. If the flexibility is not good, you can bend it properly. When we put it down, our feet didn't touch the ground, and it was also a group of 30 seconds.
Action 3: Lie prone and retract your legs.
Of course, exercising the lower abdomen is not just supine exercise. We can also do it in a prone position, so this action is a good demonstration. First of all, we need to make a posture to support the body, let our legs support the body vertically on the ground, retract one leg when the back stops, then swing in the direction of the other leg, and then exchange for 30 seconds.
Action 4: Jump on your stomach
Then the last one is the closing action. Take all your strength to move, quickly open and close your legs alternately, and lie prone for 30 seconds.
Speaking of this problem, I am very experienced!
A few years ago, I had the same figure. My upper chest is almost fat-free, which is particularly beautiful, but there is a pile of fat in my lower abdomen. How ugly!
So I tried my best to reduce my abdomen. I want to get rid of all the fat in my lower abdomen. Finally, I achieved this goal. The vest line is out, and all eight abdominal muscles are available. How beautifully dressed!
In fact, the best way to eliminate the lower abdomen is running and anaerobic training. I run every day and have abdominal muscle training every day, so I can lose the fat in my lower abdomen!
Today, I want to tell you why there is so much fat in the abdomen! And the specific method of running to reduce abdomen!
Do you know why there is so much fat in the lower abdomen?
In fact, this has something to do with the structure of our human body. Our intestines are mainly concentrated in the lower abdomen. If we can't completely consume the calories and fat we eat every day, we will give priority to the lower abdomen!
So our abdomen is easy to get fat, and once it gets fat, it's hard to get down! So to solve this problem, we need to reduce fat, remove the fat from the lower abdomen, and then gain muscle, so as to practice vest line and prevent fat accumulation!
So what is the specific method of running to reduce abdomen?
1. Speed, heart rate, distance
The speed, time and distance of running together determine the effect of your running to lose weight. Many people can't grasp these three factors well, so it is difficult to lose weight after running for a long time!
Our heart rate should be kept at 70% of the maximum heart rate, the daily running distance should be about 6km, and the running speed should be kept at 1km for six to seven minutes, so as to consume more fat and make our lower abdomen slim down!
Step 2 amplify the energy difference
If you eat more than you do every day, your belly fat is really getting less and less, but many people eat more than you do every day, and as a result, they are getting fatter and fatter. It's hard for you to lose weight!
Therefore, it is necessary to widen the energy gap, try to avoid high-oil and high-calorie foods, eat more vegetables, fruits and coarse grains, and eat less barbecue and frying, so that your daily intake of calories will be much less, and your lower abdomen will not easily become bigger!
Exercise abdominal muscles
While reducing abdominal fat, we should also exercise abdominal muscles. The exercise of abdominal muscles is very helpful to keep the shape of abdomen and practice vest line, so that our figure will be better, there will be more abdominal muscles and running will be more stable!
There are several ways to exercise your abdominal muscles. They trample your bike in the air, roll your belly and lift your legs in the air. It won't be long before you can practice the vest line in this exercise!
Don't worry when you encounter this kind of problem. As long as you master the above methods, the lower abdomen will become thinner and thinner, and the vest line will become more and more obvious!
Please comment if you have any questions, and I will actively answer them for you!
For many of us, whether male friends or female friends, it must be a very annoying thing if there is fat in the abdomen.
For this problem, I want to say that if we want to solve it, that is, to lose belly fat and have six-pack abdominal muscles or vest line, we'd better follow the following three steps.
Next, I will introduce these three steps to you. If you can do it, it's only a matter of time before the fat in your abdomen disappears.
First, intensive training of abdominal muscles.
In order to make your abdominal muscles look good and strong, the necessary step is to carry out some abdominal muscle strengthening training.
For most of us, intensive training of abdominal muscles can be carried out every day, because we should know that our abdominal muscles recover quickly and one day is enough for them to recover.
We can do some abdominal muscle strengthening training before going to bed at night, which can effectively strengthen our abdominal muscles without wasting time during the day.
In the process of intensive abdominal muscle training, what we need to know is that we'd better arrange 3 to 5 training movements, with about 4 groups in each group, and each group can exhaust itself.
The so-called abdominal muscle training action refers to various training actions such as supine belly rolling, supine leg lifting and abdominal muscle tearing, which can strengthen your abdominal muscles, tighten the increased abdominal muscles and make your abdominal muscles look better.
Second, do some fat-reducing training.
What we need to know is that if we have more abdominal fat, no matter how strong and beautiful our abdominal muscles are, we can't make our abdomen compact and beautiful.
Therefore, if you want to have six-pack abdominal muscles or vest line, you should do some fat-reducing training to lose excess fat, thus reducing abdominal fat.
Generally speaking, there are two kinds of so-called fat-reducing training, one is aerobic exercise such as running, and the other is high-intensity intermittent exercise. No matter what kind of exercise, we'd better stick to it for more than 40 minutes at a time in order to have a better fat-reducing effect.
Third, diet control.
This is very important. Only by controlling your diet can you reduce your calorie intake, reduce your body fat, and reduce your abdominal fat, so that you can see your abdominal muscles or vest line.
The so-called diet control does not mean dieting, but that we should eat less oil and sugar, and it is best not to touch snacks and drinks except for three meals a day.
Strictly speaking, no movement can specifically reduce the fat in the lower abdomen.
The exact range of this lower abdomen refers to this area with the navel as the center and a radius of about 5 to 10 cm.
This piece is the center of the human body's center of gravity.
This is the usual field order.
All the fat growth in our body starts from here.
There is also fat reduction, and this part is finally completely flat.
It can be said that if you use this posture to lose fat, what are the mermaid lines, vest lines, six-pack abdominal muscles and so on? ...
What kind of abdominal muscle lines you want, you can easily practice clearly in half a year!
Then, I hope that the fat in this position will disappear, which can only be accomplished by aerobic exercise and targeted training.
This is almost the only way to reduce belly fat.
I'll recommend some tricks to you.
1.
If your training goal is the lower abdomen
Then this bobby jump is my most recommended action, no one!
Because this action belongs to the training mode of aerobic and anaerobic combination.
It will train your lower abdomen very effectively, and it will also reduce body fat.
Did you see the model go from prone to crossing her legs?
The lower abdomen was exercised at this moment.
Stick to Bobby jumping five times a week. The frequency should not be too fast. You can take a short rest if it takes 20 minutes.
Within a few weeks, the lines of the lower abdomen are bound to change greatly.
2.
Mountaineering in situ is the second recommended action besides Bobby jumping.
This training is also aerobic+anaerobic
Not only can you lose weight, but you can also shape.
But after all, it is boring and requires high arm strength.
You can try training in Bobby Jump.
3.
This action focuses on the lateral shaping of the lower abdominal muscles.
One thing to note.
Is when your thighs are raised.
You must use thigh muscles to lift your legs.
And use the strength of the small abdominal muscles to lift the thighs.
4.
This supine leg opening and closing movement should be one of the most basic movements in lower abdominal training.
If you can't complete the above training
You might as well start practicing from this action.
Less difficult, just pull up your legs with the strength of your abdomen and control your legs to open and close at the same time.
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Each of the above actions 15 to 20 minutes.
About five times a week.
Generally, within 10 weeks, the abdominal line will be very different.
I hope it helps you.
Simple things don't need so much trouble.
Is it abnormal that body fat is 20 without lower abdominal muscles?
The body is a circular whole, and the blood circulates all the time without nutrition, so there is no local fat loss (you will lose weight wherever you practice).
It's no use doing more belly rolls. To gain muscle, the body needs to constantly strengthen the load (weight), and it is difficult to effectively increase the training weight by rolling the abdomen.
The best way to strengthen the core is to keep squatting and pulling hard.
Do you know the daily calorie consumption, do you make your own diet plan carefully, do you insist on exercising, do you exercise scientifically, do you have enough intensity, etc. It all determines whether your body fat can be reduced.
Start from the basics, carefully make a reasonable diet plan, do more aerobic exercise, do proper strength training, and stick to it. Time will give you the answer.
Hello, I'm glad to answer your question. I am Sun Junxin, the instructor of Sepp's basic exercises.
According to your constitution, it is normal to judge that you have fat in your lower abdomen. Because your constitution is not up to a certain standard, you say you are hoarding fat. There is still some. If you want to make the lower abdomen more obvious. Then the first thing to do is to reduce fat, followed by the training of the lower abdomen.
1. Increase aerobic exercise and reduce fat after strength training. Then cooperate with diet control. If you can't reduce the platform period, it depends on whether you have enough exercise and strict diet control. Or there is no choice in the amount of food and the choice of food.
2. Then cooperate with the training of the lower abdomen. Exercise the muscles of the lower abdomen, and there are many exercises to practice the lower abdomen. Lifting legs by hanging is a good choice.
3. Hanging leg lifts
Hold the horizontal bar with both hands, and your body will naturally droop. When exhaling, use your hips and thighs. It is best to lift it to the highest level and try to touch the horizontal bar. Don't inhale and descend too fast. Put it down slowly. Just repeat the action!
There are abdominal muscles in the upper abdomen and fat in the lower abdomen. There are two factors in this situation.
The fat in the lower part is particularly easy to stand out. No matter how much you lose, it is because cortisol is too high and it is easy to accumulate fat in the lower part.
Cortisol is a stress hormone, belonging to catabolic hormone, which is secreted by adrenal cortex when the human body produces stress, hypoglycemia and exercise.
If there is proper pressure, cortisol rises slightly, which is beneficial to reducing fat, because it can help fat decomposition and transformation.
However, if excessive stress cortisol exceeds the upper limit, it will cause fat accumulation.
1. Replenish water in time. Set an alarm clock, put the water cup beside you, and make the kettle bigger to ensure the timely intake of water.
Don't stay up late, don't do exciting things before going to bed, such as drinking coffee and going to exercise.
At present, most office workers have more fat in their lower body because of long-term sedentary, so how to correct this problem? Sitting posture correction.
When sitting, keep your feet a certain width from the ground to get better support. If you sit in a higher chair, it is more conducive to forming a larger angle between your thighs and back.
The angle must be at least 45 degrees and the back must be straight. Our requirement for the back is that the neck, head and back are in a straight line.
There is also your hips, which are very good for your back and your cervical vertebrae and lumbar vertebrae.
When sitting, you must pay attention to the shoulders sinking in a straight line with your ears. Try not to use the back of a chair. Keeping active while sitting is the best way to protect the lungs. The use of backrest will inevitably destroy the normal curvature of the back, thus further increasing the pressure on the intervertebral disc.
Because many people need to maintain a correct sitting posture for work reasons, sitting posture is of great benefit to themselves, and there are also many people who are uncomfortable with their cervical vertebrae because of sitting posture problems.
But also caused many occupational diseases. At this time, you will find that once you keep a bad sitting posture or a bad posture and accumulate it for a long time, your pain will become more intense. This pain is a warning from your body.
When dealing with things, it is best to do one thing with your head held high. If you really want to get down, you should pay attention to the change of sitting posture.
Hello, I'm a personal health manager.
I still have a say in this question.
I used to have a friend, Zhang, who worked out in the gym, and then Zhang always felt that his abdominal muscles came out after exercise. This lasted for about half a year and found that his two abdominal muscles were still two abdominal muscles.
Then he came over and asked me, saying that I thought I could have exercised, and it was very hard! You see, my chest muscles and arms are obviously much stronger than before! Why don't abdominal muscles show up?
Then I learned about his living habits and sports state and found several problems with him. Corrected several problems for him. After more than a month, the basic abdominal muscles have some contours, and after more than two months, the abdominal muscles can be seen clearly.
Then I found that I could share some of his questions with you. Maybe many people will have some similar problems.
The first point is that the body fat rate has not come down.
I think the abdominal muscles are more obvious. What about the body fat rate? Not too high. Generally not higher than 12%.
The above two pictures are comparison pictures of body fat percentage, so you can compare them.
If you want to control the body fat rate, you must control the daily calorie intake. Then, you can usually eat more protein, proper amount of carbohydrates and a small amount of oil.
Then we can try to do aerobic exercise for 30 to 60 minutes after each strength exercise to consume our calories.
Then the second is that every exercise rarely moves to the lower abdomen.
From this picture, we can clearly see that the abdominal muscles connect the lower side of our ribs and the upper side of our pelvis. So we should exercise our pelvis and shorten the distance between pelvis and ribs.
Many people will do actions like pull-ups and sit-ups. Admittedly, these movements can exercise our abdomen, but obviously, careful people will find that our movements are more about contracting the muscles of our upper abdomen.
Relatively speaking, these actions will stimulate the lower abdomen less. Therefore, we must strengthen the exercise of the lower abdomen during exercise.
Common supine leg lifts, leg lifts, etc. are very good exercises for the lower abdomen.
Tip: When making a lower abdomen, we must pay attention to the fact that our abdomen is connected with our pelvis, not our legs. So what we need more is that our pelvis is close to our ribs, not that our legs are lifted.
Thanks for watching! ! !