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Better time to exercise abdominal muscles 10 ways to develop abdominal muscles
Many male friends hope that they can have a perfect figure, which can attract the attention of the opposite sex, male perfect figure must be abdominal muscles. So, do you know when is the best time to exercise your abs? Do you know what is the most effective way to practice your abs? Today, Xiao Bian has brought you four methods of abdominal muscle quality self-examination. interested friends come and have a look.
The best time to exercise abdominal muscles
Do you know the best time for men to exercise their muscles? Through the scientific research of relevant personnel, it is found that people carrying out targeted equipment fitness can make human muscles more and more developed.
Time period arrangement
The study found that high-intensity exercise can be carried out two hours after a meal; moderate exercise should be carried out one hour after a meal; and light exercise half an hour after a meal is the most reasonable. Therefore, several best exercise periods can be deduced.
Morning session: get up at 5: 00 a. M. before breakfast: 30 murmur6: 30
Morning session: 2 hours after breakfast to 9: 00 am before lunch: 00muri 1015 30
Afternoon session: 2 hours after lunch to 14:00 before dinner: 00 murmur1715 00
Evening session: 2 hours after dinner to 19:00 before going to bed
Early exercise can lower blood sugar
Morning time: when the human body is engaged in strenuous exercise, it will stimulate the sympathetic nerve. This rapid change will cause a series of changes in the body, affecting the mental state throughout the day and harmful to health.
During this period vibrator for women , people's blood sugar is relatively low, because people exercise will consume a lot of blood sugar, so it is easy to develop hypoglycemia during exercise.
Morning and afternoon exercise is affected by objective factors such as work girl butt , work, housework and so on.
Exercise in the evening is the most beneficial.
The reason is that human physical exertion or physical adaptability is divided into afternoon or near dusk. At this time, human taste, vision, hearing and other senses are the most sensitive, and the whole body coordination ability is the strongest, especially the heart rhythm and blood pressure are relatively stable, which is the most suitable for exercise.
Matters needing attention
From 2pm to 8pm, this is a more suitable time for fitness. In fact, exercise is one aspect of keeping the abdominal muscles in shape. Diet and living habits are also important. Eat less foods that are high in calories, oil and sugar, and avoid sitting for a long time and falling asleep immediately after a meal.
If everyone's exercise wants to achieve certain results, they must stick to it for a long time, just like losing weight. If you stop exercising for a while, it will bounce back, and if you want to practice your abs, you should also pay attention to your diet and supplement more protein-rich foods.
In order to attract attention, you must have a unique abs, even on your t-shirt. It's not easy, but it's not impossible. So here are 10 ways to practice your coveted abs.
There are 10 ways to exercise abdominal muscles.
1. Move your body more.
More exercise is a good way to build muscle fibers deep in your body. After work, pay more attention to basic strength training and fitness ball core training.
two。 Get more sleep.
If you don't get enough sleep, your body is likely to lose control. Lack of sleep can lead to slower metabolism, less energy and drowsiness all day. Conversely vacuum pumps , you can't consume energy properly, and fat is more likely to be stored in your body.
3. Avoid refined foods
You can even exercise your abs in the kitchen. The most important thing is to pay attention to what you eat. If you want to show off your chiseled abs, you should ban refined foods. Refined foods can lead to high levels of insulin, making your body a fat reservoir.
4. Whole body exercise
Full-body exercise is a good way to stimulate all the muscle fibers of the body, which in turn consumes more calories and has more time to burn body fat.
5. Maintain core muscle training
When you fight gravity, find your body to reduce the center of gravity and provide more resistance, and eventually you will exercise stronger abs. Exercise the abdominal oblique muscle to avoid aggravating sit-ups.
6. Drink less beer
Ideally, we would say don't drink beer in life. But we know that beer is an important part of the life of drinkers.
So don't drink beer every day. Beer is rich in carbohydrates and can be converted into fat before you know it. Choose water over spirits.
7. Supplement lean protein after work
After intense work, good lean protein helps to repair and break down muscles. In turn, it can form larger muscles. You need a faster metabolism to show off your chiseled muscles.
8. Reducing stress can also exercise the abdominal muscles.
If you can get rid of the stress of daily life, your body will automatically react and respect your decisions. When you are stressed, you release more cortisol, leading to more fat, especially abdominal fat.
9. Speed up on the treadmill
Interval training is a good way to speed up fat burning. Occasionally you can speed up on the treadmill. Only when the total calories burned by exercise are very obvious compared with the total calories, will there be the effect of weight loss.
Therefore, not consuming calories is not a good way. On the contrary, interval training is good for burning fat.
10. Eat more fat
Make sure you eat enough omega fat every day. Eating these good fats can keep your heart healthy and can also help you lose weight.
If you are not a fish lover, you can also choose walnuts. These foods are also rich in omega fat. In addition, you can take some fish oil supplements.
Exercise abdominal muscles
Pedal in the air
Lie on your back on the floor with your lower back near the ground. Put your hands on the side of your head and open your arms. Lift your legs and get on the bike slowly.
Exhale, lift the upper body, touch the left knee with the right elbow, hold the position for 2 seconds, and then recover. Then touch the right knee with your left elbow, hold for 2 seconds, and then slowly return to the starting position.
The fitness ball curls up the belly
Lie flat on the fitness ball, feet flat on the ground, hands on the side of your head, arms outstretched. The chin shrinks slightly to the chest, exhale, contract the abdominal muscles, lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To keep your balance, your feet can be more apart. If it becomes more difficult, you can put your feet together.
Raise your legs and roll your abdomen
Lie on your back on the floor with your lower back near the ground. Put your hands on your head and spread your arms. Lift your legs 90 degrees from the upper body, cross your legs and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position. Carefully keep your chin slightly toward your chest.
Reverse belly roll
Lie on your back on the floor, lower back near the ground, hands on both sides of the body, legs 90 degrees with the upper body, legs crossed my old ass , knees slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, get off the ground slightly, hold for 2 seconds, and then slowly return to the original position.
Traditional roll belly
Lie on your back on the floor with your lower back near the ground. Put your hands on your head and spread your arms. Legs flat on the ground, knees bent. Chin slightly toward the chest, contraction of abdominal muscles, exhale to lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position.
The best time to exercise abdominal muscles
Do you know the best time for men to exercise their muscles? Through the scientific research of relevant personnel, it is found that people carrying out targeted equipment fitness can make human muscles more and more developed.
Time period arrangement
The study found that high-intensity exercise can be carried out two hours after a meal; moderate exercise should be carried out one hour after a meal; and light exercise half an hour after a meal is the most reasonable. Therefore, several best exercise periods can be deduced.
Morning session: get up at 5: 00 a. M. before breakfast: 30 murmur6: 30
Morning session: 2 hours after breakfast to 9: 00 am before lunch: 00muri 1015 30
Afternoon session: 2 hours after lunch to 14:00 before dinner: 00 murmur1715 00
Evening session: 2 hours after dinner to 19:00 before going to bed
Early exercise can lower blood sugar
Morning time: when the human body is engaged in strenuous exercise, it will stimulate the sympathetic nerve. This rapid change will cause a series of changes in the body, affecting the mental state throughout the day and harmful to health.
During this period vibrator for women , people's blood sugar is relatively low, because people exercise will consume a lot of blood sugar, so it is easy to develop hypoglycemia during exercise.
Morning and afternoon exercise is affected by objective factors such as work girl butt , work, housework and so on.
Exercise in the evening is the most beneficial.
The reason is that human physical exertion or physical adaptability is divided into afternoon or near dusk. At this time, human taste, vision, hearing and other senses are the most sensitive, and the whole body coordination ability is the strongest, especially the heart rhythm and blood pressure are relatively stable, which is the most suitable for exercise.
Matters needing attention
From 2pm to 8pm, this is a more suitable time for fitness. In fact, exercise is one aspect of keeping the abdominal muscles in shape. Diet and living habits are also important. Eat less foods that are high in calories, oil and sugar, and avoid sitting for a long time and falling asleep immediately after a meal.
If everyone's exercise wants to achieve certain results, they must stick to it for a long time, just like losing weight. If you stop exercising for a while, it will bounce back, and if you want to practice your abs, you should also pay attention to your diet and supplement more protein-rich foods.
In order to attract attention, you must have a unique abs, even on your t-shirt. It's not easy, but it's not impossible. So here are 10 ways to practice your coveted abs.
There are 10 ways to exercise abdominal muscles.
1. Move your body more.
More exercise is a good way to build muscle fibers deep in your body. After work, pay more attention to basic strength training and fitness ball core training.
two。 Get more sleep.
If you don't get enough sleep, your body is likely to lose control. Lack of sleep can lead to slower metabolism, less energy and drowsiness all day. Conversely vacuum pumps , you can't consume energy properly, and fat is more likely to be stored in your body.
3. Avoid refined foods
You can even exercise your abs in the kitchen. The most important thing is to pay attention to what you eat. If you want to show off your chiseled abs, you should ban refined foods. Refined foods can lead to high levels of insulin, making your body a fat reservoir.
4. Whole body exercise
Full-body exercise is a good way to stimulate all the muscle fibers of the body, which in turn consumes more calories and has more time to burn body fat.
5. Maintain core muscle training
When you fight gravity, find your body to reduce the center of gravity and provide more resistance, and eventually you will exercise stronger abs. Exercise the abdominal oblique muscle to avoid aggravating sit-ups.
6. Drink less beer
Ideally, we would say don't drink beer in life. But we know that beer is an important part of the life of drinkers.
So don't drink beer every day. Beer is rich in carbohydrates and can be converted into fat before you know it. Choose water over spirits.
7. Supplement lean protein after work
After intense work, good lean protein helps to repair and break down muscles. In turn, it can form larger muscles. You need a faster metabolism to show off your chiseled muscles.
8. Reducing stress can also exercise the abdominal muscles.
If you can get rid of the stress of daily life, your body will automatically react and respect your decisions. When you are stressed, you release more cortisol, leading to more fat, especially abdominal fat.
9. Speed up on the treadmill
Interval training is a good way to speed up fat burning. Occasionally you can speed up on the treadmill. Only when the total calories burned by exercise are very obvious compared with the total calories, will there be the effect of weight loss.
Therefore, not consuming calories is not a good way. On the contrary, interval training is good for burning fat.
10. Eat more fat
Make sure you eat enough omega fat every day. Eating these good fats can keep your heart healthy and can also help you lose weight.
If you are not a fish lover, you can also choose walnuts. These foods are also rich in omega fat. In addition, you can take some fish oil supplements.
Exercise abdominal muscles
Pedal in the air
Lie on your back on the floor with your lower back near the ground. Put your hands on the side of your head and open your arms. Lift your legs and get on the bike slowly.
Exhale, lift the upper body, touch the left knee with the right elbow, hold the position for 2 seconds, and then recover. Then touch the right knee with your left elbow, hold for 2 seconds, and then slowly return to the starting position.
The fitness ball curls up the belly
Lie flat on the fitness ball, feet flat on the ground, hands on the side of your head, arms outstretched. The chin shrinks slightly to the chest, exhale, contract the abdominal muscles, lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To keep your balance, your feet can be more apart. If it becomes more difficult, you can put your feet together.
Raise your legs and roll your abdomen
Lie on your back on the floor with your lower back near the ground. Put your hands on your head and spread your arms. Lift your legs 90 degrees from the upper body, cross your legs and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position. Carefully keep your chin slightly toward your chest.
Reverse belly roll
Lie on your back on the floor, lower back near the ground, hands on both sides of the body, legs 90 degrees with the upper body, legs crossed my old ass , knees slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, get off the ground slightly, hold for 2 seconds, and then slowly return to the original position.
Traditional roll belly
Lie on your back on the floor with your lower back near the ground. Put your hands on your head and spread your arms. Legs flat on the ground, knees bent. Chin slightly toward the chest, contraction of abdominal muscles, exhale to lift the upper body, the lower back can not leave the ground, hold for 2 seconds, and then slowly return to the starting position.
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