How to reduce fat and train abdominal muscles

Many people nowadays lack exercise and often eat high-calorie foods that are not digested well, which accumulates in the body to form fat, causing them to be overweight, which has a great impact on their health. So, how can you effectively lose weight through exercise? What are the methods to reduce excess fat and train abdominal muscles? Let's read this article to find out.

Many people do hundreds or even thousands of sit-ups every day hoping to develop beautiful abdominal muscles, but this is actually a waste of time. I believe that the abdomen is no different from other parts of the body, and the training of the abdominal muscles should be the same as other parts of the body, divided into 4-5 groups, 20-25 times in each group, until complete exhaustion (if you can do more, it means the intensity is not enough).

I prefer to do each rep slowly and hold the muscle tension for a few seconds at full contraction. The most effective abdominal muscle exercises include sit-ups and hanging leg raises. I usually choose to do abdominal muscle training on days when I don't do aerobic training, and schedule it at the end of my weight training.

When it comes to weight training, I want to emphasize that when training other parts of the body, you must use heavy weights. Many people find that if they lift heavy enough, they

You don't even need to train your abdominal muscles, because heavy weight training will force the abdominal muscles to assist the trained muscle groups. No matter which part you train, you should at least arrange one compound movement using a barbell, dumbbells (rather than a combination of equipment) for heavy weight training. . Good examples include upright barbell or dumbbell curls for biceps, upright pullups for triceps, upright barbell presses for shoulders, squats for legs, deadlifts and bent-over rows for back.

Even when training your chest, your pectoral muscles must be tense in order to stabilize your torso.

The above is a brief introduction about reducing excess fat and training abdominal muscles. It is very good to exercise scientifically and rationally to lose weight. It is not recommended to take some quick-acting weight loss drugs as this can easily endanger your health and easily cause rebound. If you want to build abdominal muscles and lose fat, the safest way is to do scientific exercise.