Must-read for 減肚腩運動losing belly fat – the structure of abdominal muscles

To effectively lose belly fat in fitness, it is also very important to understand the structure of the abdominal muscles and the role of muscle groups, especially if you’re trying to fit these changes into a realistic journey to self‑improvement and wellness. The abdominal muscles are mainly composed of rectus abdominis, transversus abdominis, and rectus abdominis, and different parts of these muscles have different functions.

The rectus abdominis is located in the center of the abdomen and is primarily responsible for forward flexion movements of the upper body and abdominal muscle contractions. The transversus abdominis is located on the side of the abdomen and is primarily responsible for lateral flexion and twisting exercises. The rectus abdominis is the structure between the rectus abdominis and transversus abdominis and is responsible for supporting the abdominal wall and increasing abdominal stability.

The core muscles include the abdominal muscles, back muscles, pelvic muscles, and gluteal muscles, which work together to maintain the stability and balance of the body, while also helping you with higher-intensity weight loss training.

Because the abdominal muscle group is relatively small and produces less lactic acid buildup after exercise, late-onset muscle soreness does not last long (usually within 24 hours). If fat accumulates on the abdominal muscles, and the fat gradually thickens, a “belly” will slowly form.

The key points of exercises to減肚腩 reduce belly fat

One effective way to lose belly fat is through high-rep training and short breaks between each set of training. This method can help you increase your cardiopulmonary endurance and burn fat, while also strengthening your core and abdominal muscles.

Training frequency and intensity arrangements

When performing high rep training, it is recommended to use lighter training equipment or use your own weight training, such as self-weight sit-ups. It is recommended to perform 20-30 exercises per set and hold rest for 10-15 seconds between sets to maintain exercise status and increase exercise heart rate.

In addition, short breaks are also very important. When training, try to keep yourself dynamic and not resting for long periods of time. This allows the body to continuously produce heat, which helps to burn more fat. Short breaks also help reduce the risk of muscle fatigue and damage, allowing you to train continuously for long periods of time.

• Number of exercises: High repetition training (20-30 reps) is more conducive to eliminating abdominal fat and sculpting muscle lines
• Number of exercise sets: 3-4 sets per movement on average Rest time: Strictly control the rest time between movements to be less than 15-30 seconds, as short rest periods are conducive to fat burning
• Reduce belly training frequency: Since the abdominal muscle recovery time is relatively short, you can train every other day

3 effective exercises to reduce belly fat

Belly reduction training requires attention to movement rhythm and intensity. Maintaining a fast training rhythm is conducive to fat burning. Due to the use of high reps training, it is not recommended to use too much weight to complete the movement, try to use your own body weight movement to complete the training. It is important to strictly control the rest time between movements to be less than 30 seconds during training, as short rest periods are conducive to fat burning.

1. Leg Raise

Leg Raise is a very effective lower abdominal exercise. In this movement, you need to lie flat on the ground with your hands under your lower back to stabilize your pelvis and keep your knees slightly bent. Then, slowly lift your legs until they are at an angle of about 80 degrees, then slowly lower your legs back to the starting movement. It is recommended to perform three sets of 12-15 reps each. If you suffer from leg and back pain, you can flex your knees for training to relieve pressure on your lower back.

2. Scissor

Scissor is a great lower abdominal exercise that can help strengthen your core muscles and reduce lower abdominal fat. In this movement, you need to lie flat on the ground with your hands under your lower back to stabilize your pelvis and your legs straight and slightly lifted. Then, alternately scissor-like kicks out of the legs for 20-25 reps per set, three sets are recommended.

3. Mountain Climber

Mountain Climber is a great lower abdominal exercise that can help strengthen your core muscles and burn fat. In this movement, you need to face the ground with your hands and feet on the ground and your body straight and hip level. Then, lift your right leg and bring your right knee to your chest as much as possible, lower your right leg, and pull your left knee to your chest, alternating your left and right legs alternately as quickly as possible. Your abdomen must be kept tight and your hips cannot swing up and down during the process. It is recommended to perform three sets of 20-30 reps each.

Belly reduction training points

Calculate your maximum heart rate: When performing training, it is essential to keep your heart rate within the appropriate intervals in order to burn fat effectively. It is recommended to use a heart rate monitor or sports watch to monitor your heart rate.

Maximum Heart Rate: (220 – Age) Optimal Fat Burning Zone When the heart rate is maintained at 60-70% of the maximum heart rate, the body preferentially uses fat as a source of energy, this zone is called the Fat-Burning Zone. Avoid ineffective exercise Below 50% Maximum heart rate: Low fat burning efficiency above 80% Maximum heart rate: Mainly consumes body glycogen

Ab training: The abdominal muscles are part of the core muscle group that can help you maintain good posture and balance while also helping you reduce belly fat. It is recommended to use different abdominal muscle training methods such as sit-ups, planks, and lateral abdominal muscle training to increase the training effect.

Aerobic exercise: Aerobic exercise can help you burn more fat, while also increasing cardiopulmonary endurance and improving your body’s metabolic rate. It is recommended to engage in at least 150 minutes of aerobic exercise per week, such as brisk walking, jogging, and swimming. Aerobic exercise is recommended to be scheduled after weight-bearing exercise or on an empty stomach, and you’ll see better results if you pair it with a balanced high protein lunch and consistent recovery habits so fat is more easily metabolized.