You want to strengthen my abdominal muscles, we should first look at the role of abdominal muscles. Abdominal muscles including the rectus abdominis, external oblique, oblique and transverse abdominal muscles. When they contract, they can make the trunk bending and rotation, and can prevent the pelvis forward. Abdominal muscle activity and stability for the lumbar spine also has a rather important role, but also to control the activities of the pelvis and spine. Weak abdominal muscles may lead to the pelvis and lumbar forward bending physiological increase, and increase the risk of low back pain.

Loose-fitting clothing is now a man can still cover up the embarrassment of a bloated, a few months later in the summer come, potbellied a “fat man” image will be particularly noticeable. Strong abdominal muscles, the men’s “business card” how to abdominal fat “replacement” into strong muscles do? Strong abdominal muscles is a man’s “calling cards” as a girl’s slim body, “card” the same. Has a well-developed abdominal muscles, can increase a man’s self-confidence. Do not you see, “Toshio”, “handsome” star, such as Andy Lau and Aaron Kwok, they often intentionally or unintentionally, to show off that a few strong build abdominal muscles.

For this reason, a bloated men fear “sneaked” in the beach wearing bathing trunks, which to them is a nightmare – potbellied, stomach completely fail to see the abdominal muscles, which would bring the girls satirical vision. Immediate action to it, wish you well in a few months back, “muscular” feeling.

Exercise properly, more efficiently

The content of a scientific temper and rational abdominal exercises should include the following components: ① warming-up for about 10 minutes, warming-up, asked the length of the movement of body heat and heart rate close to the main logo, which is conducive to the supply of oxygen. ② aerobic exercise, especially the potbellied who want to reduce abdominal fat, can be walking, running or other sports. ③ abdominal strength exercises, as much as possible to adopt a variety of methods, such as the previously mentioned isometric contraction method, isotonic and isokinetic contraction France France, each 10 to 20 minutes each practice ④ other parts of the muscle strength exercises, can be and abdominal strength exercises alternately. With the upper limb, trunk, hip and lower limb exercises related to the abdominal muscles force development on both sides. ⑤ finishing activities, 5 to 10 minutes, when the exercise load abdominal exercises, in line with their age, sex and physical exercise to choose the appropriate method of choice. Youyidaonan, from bare hands to load. Advanced static exercises or practice their bare hands, and then select weight training or exercise equipment. For example, if efforts to do sit-ups 10 times (group 1), exercise time to do the full 70% to 80%, which is 7 ~ 8 times, doing 3 to 5 groups, each group a few minutes rest. Can register their Broadcast frail rhythm gymnastics, do some body flexion, body flexion, swivel, exhibition body and sit-tread wheels moves, such as waist strength has increased, do a little difficult, or more frequently. Abdominal exercises to do 2 or 3 times a week can be to practice before you make the waist and the corresponding joints of the preparations, not a long time, overload exercises, in order to avoid lumbar sprain, lumbar muscle strain, and disc and other injuries.

Abdominal fitness, Fat Burn first

Reduce fat and eliminate restraint Some people believe that fat men abdominal obesity, because the abdominal muscles underdeveloped. In fact, in many cases, these men are not necessarily abdominal paunch developed, but the sake of accumulation of abdominal fat, body fat makes the abdominal muscles, “showing nothing.”

Whether the accumulation of abdominal fat can be used to evaluate the waist-hip ratio (waist circle: measured by the natural standing, shoulders relaxed, measure the location of anterior superior iliac crest and 12 of the ribs of the mid-point margin of connections: Hips: Measure position with waist circumference, along the gluteus maximus at the level of the most protruding around the week of measurement.

Measurements in the front and side of those tested were measured waist and hip measurements close to the skin with a soft foot, but do not tighten). Male waist-hip ratio greater than or equal to 0.90, female waist-hip ratio greater than or equal to 0.85, indicating more abdominal fat accumulation. These were the first to lose abdominal fat. To lose fat in both low-intensity, prolonged aerobic exercise (brisk walking, jogging, swimming, etc.) mainly depends not only on abdominal exercise to reduce abdominal fat.

Training force, the development of abdominal forces to develop abdominal strength methods have the following main categories:

France isometric muscle contraction, but muscle length remains the same. For example, sitting in a chair, legs straight and the trunk was raised a certain angle (eg 120-degree angle), persist in a few seconds, then rest 1 minute or so do, to do several times a row.

Isotonic contraction muscle contraction method, the length of the shortening of the muscle tension remains unchanged. For example: free-hand exercises, legs, feet close together or separately to do physical flexion, body flexion, twist, and show physical, try to touch his hands or feet touching the floor; sit-ups, two straight, or Shuangshoubaotou hip, or knee extensor , trunk, hands or elbows up when you touch the ipsilateral and contralateral foot or knee. Supine leg raise, sit-tread wheels and so on, all belong to isotonic contraction method.

Isokinetic muscle contraction shrinkage, muscle length shortened, while the contraction speed of change. Such as sit-ups when the hands of others by foot, a certain resistance to the lower extremities, so that the same lower limb systolic velocity.