Recommended 30-day abdominal muscle training plan

　　To be honest, having an enviable lower abdominal muscles is not a problem! The prerequisite is persistence, and of course a strong abdominal muscle training plan. Today, the editor recommends a 30-day training plan to build abdominal lines. Start learning it quickly, and you will have it in 30 days just like copying it!

　　abs popularity exercise posture

　　1. Find a clean place where you can lie down. Then sit on the ground, with your upper body hanging in the air, your hands straight, and your feet not leaving the ground. Let your body move closer to your abdomen, and perform 10-15 times in a row. The speed can be appropriately fast, which can make the exercise effect better. (Mainly exercises the upper abdominal muscles)

　　2. This action is similar to the first action, but the hands are not straightened, and the hands are in a crossed position. The entire action is also to bring the upper body closer to the abdomen. It is also practiced for 10-15 times. Remember: try to let your upper body drop to the lowest point, and then move closer to your abdomen. (Mainly exercises the upper abdominal muscles)

　　3. You need to support the body with both hands on the sides, place the hands on both sides away from the body, still with the buttocks on the ground, then straighten the legs, and perform bent-leg stretching exercises, that is, the straightened legs are returned to a place close to the abdomen. Of course, the upper body should also be appropriately close to the stretching direction at the same time. (Mainly exercises the lower abdominal muscles and side abdominal muscles)

　　4. The preparation for the third action is the same, but when the straightened legs are retracted toward the abdomen, the legs should be kept straight as much as possible, so that the abdominal muscles can be squeezed well. (Mainly exercises lower abdominal muscles)

　　5. Lie your whole body straight on the ground (you can prepare a towel or mat), keep your upper body still, straighten your legs, and lift them up so that your lower limbs are raised to a perpendicular angle to the ground. Practice 10 to 15 times. Three groups will have better results. (Mainly exercises lower abdominal muscles)

　　6. Lie down on your body, spread your palms and cross them, and let your upper body and lower limbs move toward the abdomen at the same time. The best posture is to let your hands touch the soles of your feet. Remember to go fast. Do three regular exercises, one group of 10 to 15 times. (exercises the entire abdominal muscles)

　　Recommended three nutritious meals for fat loss

　　avocado+ egg

　　Method: boil two eggs in water, cut the eggs horizontally and vertically, and place them on a plate. Then half an avocado, cut the avocado into cubes, and mix the avocado and eggs together. Add less herbs and hot sauce and it's done.

　　Cantaloupe Yogurt

　　Method: Cut the whole cantaloupe in half and reserve half. Scoop out the seeds inside, then pour in the prepared yogurt, add blueberries, raspberries, Grape Just wait and it's done.

　　Strawberry Yogurt Smoothie

　　Instructions: Prepare strawberries, yogurt, bananas, blueberries, ice cubes, almonds, and unsweetened soy milk. Put all the prepared ingredients in the juicer (except ice cubes) and squeeze together, then pour it out and add ice cubes.

　　Conclusion : 30 days is a month. For many people, this is not a long time, but the effect it brings to you is indeed very good. Exercising abdominal muscles is not just for good looks, the deeper purpose is to make your body more fit. healthy , and more powerful. Maybe you think that the abdomen is not used much. That’s because you have never really felt the function of the abdomen. I believe the editor, there is nothing wrong with practicing it. ! (99Health Network( www.99.com.cn ) Special article, please indicate the source if you need to reprint)