In the women's Sichuan-style abdominal muscle training plan, every woman should give herself a chance to put all her eggs in one basket.

Abdomen is one of the beautiful and charming standards for girls. Every woman's dream of tightening her sexy belly.

I think nothing is sexier than a flat belly, firm skin and slightly sexy Sichuan abdominal muscles. Thin and powerful Sichuan abdominal muscles deserve everyone's possession.

Female compatriots, give yourself a chance. It is every woman's right to make a vest line fitness plan for herself, which is beautiful and healthy. Give yourself a reason to try to be beautiful. Life lies in exercise, exercise changes life, and girls walk.

Still the same old saying. A complete fitness plan includes three aspects, training+diet+rest. Both are indispensable. Don't worry, you'll build eight-pack ABS like a boy.

First of all, you have to take a good look at your figure in front of the mirror. Look at your lower abdomen. Try to sit on a stool and bend over. Grab your stomach, of course, you don't have to worry. Girls who have no exercise habits, 70% have abdominal fat, no matter how thin you are. Even if not. You will also feel muscle relaxation.

? Only by exercising will you be nervous.

Ok, let's start training:

First, essential aerobic exercise.

When you find a belly, the first thing to do is to lose fat. Want vest line and sexy belly, start with aerobic exercise.

There are many ways of aerobic exercise, jogging. Riding horses. Aerobics, swimming and so on. Choose the project you like. 30 minutes at a time. Heart rate should be controlled between (200- age) *(60%~80%).

Second, targeted abdominal muscle training

Abdominal muscle training used many methods, and recommended several classic training movements: the following eight movements, 20 movements in each group, and a one-minute break between groups, 3-4 times a week!

Lie on your back, bend your knees and abdomen.

Action essentials: lie on the floor, keep your back flat, your shoulders slightly off the ground, your legs together, your knees bent, your calves parallel to the ground, and your thighs vertical to the ground.

Keep your hands straight behind your head, keep your abdomen tense, don't pull your neck, focus on your abdomen, tighten it with your upper abdomen and force it toward your navel, and lift your trunk off the ground. Continue to squeeze the abdomen 1 sec and slowly return to the starting position. Keep your hands steady and level with your head to avoid swinging. Be careful not to touch the ground on your shoulders.

Supine contraction at both ends

Action essentials: lie on the ground with your head up, put your hands on your head, keep your legs straight, and keep your feet off the ground 15 cm. If you are a senior coach, you can spread your arms behind your head. Lift your hips and upper body while raising your knees to your chest, doubling your body. At the top of the movement, the knee should touch the upper body, then lower the upper body and extend the legs back to the initial position.

This action requires good balance and tuning characteristics. The range of action is much larger than usual, which is really effective. Your feet lean against each other. When you open your body, you can really stretch your body. If you land your feet or lift them too high, the effect will be reduced.

Tip: Do anaerobic abdominal muscle training first, and then do aerobic exercise. Run for half an hour after every abdominal exercise.

Supine alternate heel contact

Action essentials: Put your feet and knees bent on the floor, and the distance around your feet on the floor is 18-24 inches (about 0.4-0.6 meters). Your arms are stretched to both sides.

Tighten your torso forward, about 3-4 inches to the right, touch your right heel, and keep shrinking for one second. Exhale. Then slowly reach the starting position and then turn back to inhale.

Then, change direction. Then, the two heels touch.

Lie on your back and roll your abdomen alternately with straight legs.

Action essentials: Lie on your back on the floor. Put your hands behind your head, keep your body in a straight line, contract your abdomen and focus on your abdomen. At the same time, lift the upper body and right leg off the ground to complete abdominal contraction. When lifting the legs, the knees can be slightly bent, and the height of lifting the legs is about vertical to the ground. When you reach this position, keep still for one second. Then return to the starting position and breathe.

Lie on your back, touch your feet with straight legs, and tuck in your abdomen.

Action essentials: Lie on your back on the floor. Keep your back flat and close to the ground, lift your legs together and keep them vertical (at a 90-degree angle with your torso), and try to keep your legs straight or slightly bent.

Put your hands together and straight on your chest, tighten your abdomen, focus on your abdomen, lift your body off the ground with the strength of your abdomen, and straighten your fingers and touch your toes. Then tighten the abdomen and pause for one second, then return to the starting position to breathe. Try not to touch the ground with your shoulders.

Air pedal

Action essentials: lie flat on the mat, straighten your legs, bend your elbows with your arms, put your hands and half-lying fists on your ears respectively, and then take a deep breath to make your abdomen roll up to the highest point. Then try to touch the knee of the bent leg on the other side of the body with one elbow joint, while the other leg of both legs is straight off the ground, and then the abdomen is always in a tight state, swinging the body so that the elbow joint on the other side touches the knee on the other side.

At this time, the bent leg side returns to the straight state, but it should be kept off the ground. Inhale when you rotate, breathe when your elbow touches your knee, and then practice repeatedly.

Lie on your back with your legs straight:

Action essentials: Lie flat on the floor (or sports mat) and keep your body straight. Lay your back flat, put your arms straight behind your head or perpendicular to your chest, and put your legs together.

? Tighten the abdomen, focus on the abdomen, lift your legs away from the ground with the strength of the abdomen, fold your body like a folding knife, and keep your legs upright.

Lie on your back, bend your knees and lift your legs.

Action essentials: lie flat on the ground. Put your hands on your abdomen, or put your hands flat on your thighs. Lift your feet. You can bend your knees 90 degrees or try to straighten your legs in the air.

Lift your hips with abdominal muscles. Please be careful not to push down with your hands, back or head. If you can't just lift your hips with your abdominal muscles, you need to do more basic knees and sit-ups to increase your abdominal strength. Otherwise, using the strength of other parts will only waste energy and will not achieve the effect of exercising the abdomen.

Third, nutritional supplements:

Eat less and eat more, and eat more food with high content in protein. Pay attention to supplement before and after exercise and don't train on an empty stomach. Don't go on a diet, just eat healthy and beneficial food.

The daily diet is: protein is moderate, with low fat and high carbohydrate. Whole wheat bread, oats, etc. Carbohydrate content is very high, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth, such as skim milk, egg white, fish, skinless poultry and steak.

Warning:

? Do not eat or eat less fried food, junk food,

Salted food is high in salt, which will make you bloated.

Avoid eating solid food before going to bed. If you feel hungry, you can drink some high-protein drinks (such as milk powder).

Rest: Sleep for eight hours every day. Don't stay up late. Staying up late is not good for you. Perform muscle recovery, relaxation and stretching exercises after each training. Many people say that abdominal muscles are easy to recover and can be practiced every day. Actually, it's not. You just need to make sure that every training session is of high quality and thorough, and then take time to relax. Remember not to overtraining.