As more and more people join the tide of weight loss and slimming, not only does it represent a change in our aesthetics, but it also proves that our pursuit of good health has gone further. More and more people realize the importance of physical health, even in the pursuit of weight loss and slimming process, we are not just asking for a slim body look, but require a tighter body, and to be more healthy to slim. Thin also want thin curves, and want to have the perfect muscle line.
In the past, we just blindly thought that the thinner the better, as long as the weight can be reduced, and did not care what kind of shape each part of the body was in. Nowadays, we have special requirements for the body, even for the shape of each part is different. The quest for the abdomen is not just simply to have no flab, but more to trim it, make it tight, and to abuse it out of the abdominal muscles and horse line. This requires us to not only keep the body fat rate down, but also to train the abdomen specifically so that the thickness of the abdominal muscles can be increased and only then can the silhouette be shown more clearly.
So if you still use a controlled diet and perform aerobic exercises in the process of losing weight, there is no way to achieve our goal because this way will not make a difference in the thickness of the abdominal muscles, it will only make you lose weight. So if you want your abs to have some thickness and be able to show clearly, what you need is to do strength training for the abdomen, and this training should be adhered to for a long time, not just three days to get results. When you have achieved your purpose, get the abdominal form you want to harvest, still have to exercise it, because the body also needs to maintain.
So the next movements shared are relatively basic and classic abdominal movements, of course, the premise is to first get your body fat percentage down to a low enough level. If you are able to stick to it for a long time and do the movements as high quality as possible, it will take about two months to notice a change in your abs. If the body fat percentage is not yet reduced to a certain level, this training can also be done, but in a secondary position, mainly in terms of diet and aerobic exercise. In this case, the time needed to use will be longer, but as long as you adhere to, you will be able to gain.
Action one: supine scissors feet
Using the supine way, the head and neck with the upper arms should be lifted off the ground, the lower back close to the ground, hands on the sides of the body naturally, close to the body. Legs lifted off the ground straight, about 30 degrees from the ground, legs for the upper and lower position of the left and right leg swing, so that the legs cross each other, in the action, the abdomen should always keep tight, so that the body does not shake.
Action two: supine left and right touch feet
Lie on your back, lift your head and shoulders off the ground, back to hips on the ground, legs together and bend, feet on the ground. Arms on both sides of the body, then turn to the left and right, respectively, to form a squeeze on the abdomen, while using the left hand to touch the side of the left foot, turn to the right, then use the right fingers to touch the side of the right foot.
Action three: sit-ups
Lay the entire upper body on the ground with legs bent and feet on the ground, place your hands behind each ear and keep your big arms in a straight line. Roll the upper body upward until the entire upper body sits up, then slowly move down again and slowly lie down, repeat for this action.
Action four: supine support bent knee curl
Upper body lying on the ground, hands on the head, lift the head and shoulders off the ground. Find an object, so that the two lower legs on it can be parallel to the ground, the hips will sit on the ground, and then use the abdomen for power, the upper body rolled up, reaching the highest limit of slow descent, repeat.
Each of the above actions should be performed 15-20 times, each time do 3-4 sets, the overall length used should be maintained at about 10 minutes, the rest between the action is not too long, if you have the ability to do without rest, can be performed 3 times a week. The most important thing about abdominal training is to be practical, take action, do this group of movements, and easily have perfect abs.
