腹肌锻炼方法（Abdominal workout）.docVIP

腹肌锻炼方法（Abdominal workout） 1 how to exercise abdominal muscles? Diet: * three do not eat: coke, kfc/, McDonalds, instant noodles; * eat the following: spinach (think of it vigorously seaman), tomatoes, celery, cabbage, apple, chicken breast (peeled), lean beef, Boiled Egg (to the yolk protein, fish) must eat one or two times a week to eat shrimp is very beneficial to the body; * if you want more devil, the following food is best not to corrupt: banana, pineapple, watermelon, skim milk can eat, but ordinary fat high point, chocolate and nuts can be appropriate to eat peanuts, but a little less, pork, mutton fat, barbecue, salty meat ham sausage the smoke for food, preferably with less oil, steamed cook * there are many people who cant stand this diet for one or two weeks, and my approach is to enjoy an exceptional meal every Friday, such as lean pork and lamb, so that my willpower is usually good. Physical exercise： * two movements, 4 sets per day, as far as possible the standard, the best effect in the morning, exercise 15-30 minutes before and after drinking water, there is honey better * first, sit ups, 25 x 4 group, hand to pull the ear seat, it is not on the cross and put the chest down when the key is not put in the end, dont keep up to the knee when, less abdominal continued tension. Second movements - forearm and toe support, the whole body lying prone, back straight, motionless for 1 minutes, a group of super build waist and abdomen movements * take a break between each group. Im usually too tired to rest for 2 minutes, or even three minutes * do it once a day. Be sure to warm up first (bicycle, jogging, brisk walk) for 5 minutes, because the heart rate is above 130, abdominal muscles are the most effective. If the first day down second days feel very ache, do not ache to rest well, usually stopped for 2-3 days, then congratulations, you can through the adaptation period, every day or every 2 days to do. * other sports can be appropriate, but not too much, ot