We work out just to have an enviable sexy body, so most of us work out first seems to be the abs. The reason is that if we have a curvy and obvious waistline, our body will not be any worse. But want to train the waistline is a certain degree of difficulty, because the abdomen is a place where fat is more likely to accumulate, and our abdominal muscles can be stretched and contracted relative to other parts of the muscle is relatively small. But we can still make our own efforts to lose fat and muscle training to develop a sexy waistline.
How can we train to get a waistline? We only fat loss is not advisable, because if we say that the amount of abdominal muscle is not enough, then we fat loss training, body fat reduction to a certain extent we will not have a very obvious abdominal curve. We can only increase the thickness of the muscles with abdominal muscle training again to have a very obvious abdominal line.
So if you want a sexy waistline, just fat loss training to consume the fat in your body will not work. In addition to fat loss we also need to target training for the abdominal muscles, and in the abdominal muscle training movements we do not need to challenge the difficulty of the training movements, we just rely on some simple movements and stick to it can have a sexy waistline.
Here is a set of very good and effective abdominal training movements, we do not have to go out and do not go to the gym at home can complete these movements. If you have a low body fat rate and you can stick to the training continue to believe that two months your abs will have more obvious changes.
Movement one: dynamic plate support
Bend your arms about ninety degrees, legs straight toes touch the ground to support the body, the body to ensure a straight line.
An arm straight after the completion of the other arm then straighten, until the arms straight, support the body.
Arms alternately bend in turn to restore the entire movement to ensure that the body does not bend.
Action two: push-ups turn body
Bend over, arms straight located directly under the body, support the body legs straight back to support the body.
Do not bend the back, abdominal muscles tightened, arms bent down until the chest is almost close to the ground, and then straighten the arms.
After the return, one side of the arm to lift while turning to raise up, until the arms almost in a straight line.
After the action is over, stay a little while, then restore, and then do a push-up, do push-ups, and then turn to the other side.
Action three: climbing
Bend over with arms straight, legs straight toes back, support the body, ensure that the legs and arms straight, the abdominal muscles tense.
One leg bent and lifted, until the knee is located below the abdomen position, and then restore, for the other leg, and so on alternately.
Pay attention to control the speed and frequency of the entire movement, to ensure that the entire movement is carried out smoothly.
Action four: prone knee lift
Prone, arms straight out to support the body, legs together and straight backward stirrups.
Ensure that the back is not bent, lift one leg with the knee, reach the apex of the movement, stay slightly and then restore, and then switch to the other leg.
We can improve the rate of leg change, so to a certain extent also conducive to our fat loss.
Before training begins, be sure to pay attention to the warm-up warm-up can stimulate our muscle activity can make the best training effect between each action rest 30 seconds, the rest gap can be appropriate stretching to relieve muscle pulling feeling, each training 3 to 4 groups, 3 to 4 times a week training. The specific amount of training depends on the actual situation of your body.
After training to stretch, stretching after training can relieve muscle fatigue to reduce the accumulation of lactic acid in the muscles, in addition to improve body coordination, but also to reduce the probability of muscle injury during exercise, and most importantly, can also stimulate muscle growth. It is important to note that these actions are only for training the abdominal muscles, increasing the thickness of the abdominal muscles as a way to plasticize the abdomen, the effect on fat loss will not be too great.
But for friends who want to lose fat, will not play a big effect, so that when the body body mass rate is relatively high, we should take control of diet and regular aerobic exercise to lose fat. When the body fat rate is relatively low, we can then join the abdominal muscle training movements to increase muscle thickness, and ultimately whether you can train a charming waistline, lies in whether you can persevere.
You have more energy than you can imagine!
