Loose clothes can still cover up men's bloated embarrassment. Summer is coming in a few months, and the image of a paunchy "fat man" will be particularly eye-catching. Strong abdominal muscles, how does a man's "business card" "replace" abdominal fat with strong muscles? Strong abdominal muscles are a man's "business card", just as a slim figure is a girl's "business card". Having developed abdominal muscles can increase a man's confidence. Have you noticed that Andy Lau, Aaron Kwok and other "handsome" and "handsome" movie stars often show off those strong abdominal muscles intentionally or unintentionally?
Because of this, bloated men are afraid of "running out", and wearing swimming trunks on the beach is a nightmare for them-their bellies are so big that they can't see their abdominal muscles at all, which will attract girls' mocking eyes. Act now, and I wish you a feeling of "muscle man" in a few months.
Proper exercise will get twice the result with half the effort. A scientific and reasonable abdominal muscle exercise should include the following parts: ① Warm-up time is about 10 minute, and the length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply. ② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat by walking, running or other exercises. ③ Abdominal muscle strength exercises, such as isometric contraction, isotonic contraction and isokinetic contraction, should be adopted as far as possible, and each exercise should be 10 ~ 20 minutes. ④ Muscle strength exercises in other parts can be alternated with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength. ⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise. For example, if you do sit-ups 10 times (1 group), you will do 70% ~ 80% of your total strength during exercise, that is, 7 ~ 8 times, and do 3 ~ 5 groups, and rest for a few minutes between groups. According to the rhythm of broadcast gymnastics, the weak can do some actions, such as body bending forward, body bending sideways, turning around, stretching and supine pedaling. , and then do more difficult things or increase the number of times. Abdominal exercises can be done 2 ~ 3 times a week. Prepare the waist and corresponding joints before practice. Don't overwork for a long time, so as not to cause lumbar sprain, lumbar muscle strain, disc herniation and other injuries.
Abdominal muscle building, reducing fat first, eliminating fat bondage Some people think that male abdominal hypertrophy is due to underdeveloped abdominal muscles. In fact, many times, these paunchy men are not necessarily underdeveloped abdominal muscles, but because of the accumulation of abdominal fat. Obesity makes abdominal muscles "hidden".
Abdominal fat accumulation can be evaluated by waist-hip ratio (waist circumference: the measurement position is at the midpoint of the connecting line between the anterior superior iliac crest and the lower edge of 12 rib: hip circumference: the measurement posture is the same as waist circumference, and it is measured horizontally around the most prominent part of gluteus maximus.
The measurer measures the waist circumference and hip circumference of the front and side of the subject respectively, and when measuring, use a soft ruler to cling to the skin, but don't tighten it). Male waist-hip ratio is greater than or equal to 0. 90, the female waist-hip ratio is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. Low-intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc. ) should be the main way to reduce fat, and you can't exercise abdominal muscles alone to reduce abdominal fat.
Exercise and develop abdominal muscle strength There are several ways to develop abdominal muscle strength:
Isometric contraction method muscle contraction, but the muscle length remains the same. For example, sit in a chair, straighten your legs and raise them at a certain angle with your torso (for example, 120 degrees), hold on for a few seconds, then rest for about 1 minute, and do it several times in a row.
Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible; Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.
Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.