Before I start, let me say the conclusion: everyone has abdominal muscles, and you don’t know how to make it appear!
Want to have abdominal muscles, as long as you keep this in mind, you can save 90% of detours.
——low body fat, showing abdominal muscles!
If you want to have beautiful abdominal muscles, you must first lower your body fat.
Why do I say that everyone has abdominal muscles, but you don't know how to make them appear? In fact, your abdominal muscles are covered by a thick layer of fat on your stomach. As long as this layer of fat is removed, the abdominal muscles will be exposed.
Generally speaking, if the body fat of boys is below 15%, the abdominal muscles begin to appear faintly, and at 10%-12%, the abdominal muscles will be distinct and the mermaid line will also be obvious. Girls with body fat around 20% will begin to appear vest lines, while 17% will begin to appear abdominal muscles. For details, please refer to the figure below:
So how to reduce body fat? How to lower body fat?
is very simple. From two aspects, exercise ➕ diet control
first talk about exercise, that is more aerobic-such as running, swimming, brisk walking, etc., or you can choose efficient high-intensity interval training HIIT, consume more fat, and at the same time Interspersed with strength training, this can increase the muscle content and make the abdominal muscles show faster!
attaches several common abdominal exercise methods
regular abdominal curling 16x4 each group has an interval of 30 seconds⬆️
up and down at the same time training abdominal muscles and mermaid lines at the same time 12x4 group interval 30-60 seconds between groups ⬆️
and the leg lifts to train the lower abdominal muscles and the mermaid line 16x4 with an interval of 30 seconds ⬆️
kicking riding style, taking into account the aerobic 20x4 zzzzz
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zzzzzz0 Speaking of the point, don't go on a diet!
What we are after is a beast figure, not a chicken-like abs. And that's not healthy. The key to diet control of
is that is low fat, high protein, and low glycemic index . Low fat, high protein is easy to understand, low glycemic index (gi index) refers to the same number of grams of food eaten, the blood sugar level is low in a short time.
With the same energy food, low glycemic index can increase your fat consumption. Attached is a table of glycemic index
common high-gi foods from high to low ⬇️
common low-gi foods from high to low ⬇️
higher than 70 are high-sugar and cannot be over-eaten. The staple food can give priority to , oats, , quinoa, brown rice and other coarse grains, which can not only reduce blood sugar, but also supplement B vitamins. As for how much to eat, just don't hungry. If you simply train your abs, you don’t need to count and eat
every day. If you have to count, you can roughly calculate the number of grams of protein you consume every day. An egg 7g (egg white 4 egg yolk 3), a normal size chicken leg 20g, a whole piece of chicken breast 30g (cattle raised pork can be roughly converted by volume, not much difference), a bowl of soy milk 5g, a corn 4g, others can be Refer to the nutrient table on the package. Above
is a simple and easy way to develop abdominal muscles.
old rules, and finally attached the abdominal muscles that I trained
or that sentence
Anything is not to insist on seeing hope, but to stick to it to see hope ~ This sentence also applies to want to meet better Of us, come on, fitness people
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