Unlike men's strong blocky abdominal muscles, sexy women's abdominal muscles should be abdominal muscles, a little looming, so in terms of exercise methods, "increase" muscle and "reduction" fat are indispensable. Women maintain about 20% body fat, coupled with two looming "vest lines", but super sexy.
Specifically, how do women practice abs?
diet
If a firm and firm abdominal muscle is covered with fat, what would it look like? Without proper nutrition, the muscles will not grow, but excessive foods and unreasonable dietary structures will form fat. If you work hard and continue practicing for more than a year's abdominal muscles but still can't see them, you should adjust your diet.
frequency
Abdominal muscle training must be perseverance and cannot be neglected. If you can practice it every day or every other day, you can achieve results.
Quantity
It's good to do sit-ups every time. If you don't have time, you can also choose 2-4 exercises that are most effective for you. Only do three groups, 30-50 times in each group. Each group should achieve complete exhaustion. Training time is 15 to 20 minutes.
weight
The greater the weight used for abdominal muscle training, the greater the possibility of irregular movements and the thickening of the waist. Therefore, it is recommended that you use tension and control instead of weight, using your mind instead of external weight. To tighten and stimulate abdominal muscles.
Sustained tension
When practicing abdominal muscles, the abdominal muscles should be kept in tension throughout the entire group. Whether they are at the beginning or the end of the movement, do not allow them to relax. Each group should reach a complete exhaustion, do not count the number of times, and continue to Do it until you can no longer contract your abs.
Sit-ups
Lying on the floor, the calf rests on the bench, then shrinks the shoulder and creates an arc in the upper abdomen as if it were to roll forward. Do not stretch your head too far when doing the action because it means the back will be off the ground so that the hips begin to share the work that should have been done by the abdomen. When you fall, keep your shoulders slowly back to the ground and do not relax your abs. Many people like to hold their hands behind their heads when doing this exercise. The result is that the head is pulled forward rather than the whole body.
Hanging and legs
When doing this action, first of all, care should be taken to avoid swaying. The body should be tightened to control the speed of movement. In order to stimulate the intercostal muscles, both knees turn left and right, which also exercises abdominal obliques. The point of correct leg raise is that the hips extend slightly forward. If it is only simple to lift the legs, it is of course very comfortable, but it only stimulates the buttocks instead of the abdominal muscles. The speed of movement varies from person to person but it should be ensured that the leg rest is slow in order to prevent swaying. Remember, your goal is to practice abdominal muscles instead of lifting your legs in any way you can. If you find it difficult to fully straighten your legs and do this, bend your knees to do it. When your abdominal muscles become strong, straighten your legs and do it gradually.
Sitting leg lift
This action can better stimulate the lower abdominal muscles. Sitting on the edge of the bench, the leg stretches forward and down, and the body is tilted back about 10 degrees, grasping the edge of the bench to keep the body balanced. Don't bend your knees. Lift your legs up until your toes are parallel to your eyes. With your abdominal muscles getting more and more tired, you can bend your knees gradually until you are exhausted.
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