How to train abs for fat people

I believe that every fat person has a heart for the perfect body. Especially the fat on the belly into a charming abs, which has become the aspiration of almost every fat person. So, how do fat people train their abs?

Fat people practice abs first fat loss

Fat people want to have abs, the first step to exercise to consume part of the excess fat, and then strengthen the abdominal muscle training, and then I'll introduce you to several methods suitable for fat people to lose fat at the beginning!

Jogging fat loss

For fat people who have a fat, jogging can help the whole body to exercise, improve endurance and increase the metabolic rate. It is also the most direct way to lose excess fat. Exercise cycle: 3~4 times a week, 40~60 minutes each time. Speed: 9 km/hour. Caloric expenditure: about 650 kcal/hour.

Jumping rope to reduce fat

Jumping rope for obesity, prevention of dyslipidemia, high blood pressure, is a exercise endurance excellent aerobic metabolic exercise. Fat people who want to have abdominal muscles need to improve their endurance to reduce fat, then jump rope is the first choice.

Science diet fat loss

Obese want to train abs in addition to exercise exercise, but also appropriate control of diet. Here to see how the fat scientific diet to reduce fat to train abs?

Fasting exercise to consume fat

Fat people want to train abs to lose fat first, so exercise is best to exercise on an empty stomach, so that fat loss effect is better. If the body is not well, with low blood sugar fat, you can exercise 1 hour before, eat some low-calorie fruits and vegetables, or corn, sugar-free oatmeal, etc. to fill the hunger.

Proper protein supplementation after exercise to gain muscle

Large weight, high-intensity training on the destruction of muscle tissue, so about half an hour after the end of exercise can be properly supplemented with high-protein food to help quickly repair damaged muscle tissue. Recommended high-protein food: milk, eggs, beef, fish and shrimp, etc., you can also eat protein powder directly to gain muscle.

How to train abs for fat people

Fitness ball curl abdomen

The first step, the body lying flat on the fitness ball, feet vertical on the ground. In the second step, place your hands on each side of your head and begin to exhale. Step 3, abdominal tightening upward lift into a 45 degree angle, hold for 5 seconds and then inhale. Return to the starting position, repeat the action 10 times, practice 5 sets.

Reverse abdominal curl

In the first step, the body lies on its back on the ground, with the back lying close to the ground. Step 2, hands on the sides of the body, feet up and present a 90-degree angle. Step 3, cross your feet and bend your knees slightly. Step 4, inhale and tighten the abdominal muscles, then exhale and slowly lift the hips and let the back off the ground. After holding this action for 5 seconds, you can return to the beginning of the posture, repeat this action 6 times, practice 8 sets.

Leg curl

The first step is to lie on your back on the floor with your back pressed against the ground. Step 2, feet raised 90° straight, hands holding dumbbells straight and parallel to the legs. Step 3, exhale to tighten the abdominal muscles, keeping the lower body in place and slowly lifting the upper body. Hold the action for 4 seconds, you can slowly return to the original position, the action will be repeated 5 times, practice 10 sets.