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If you only focus on working out at the gym, it will be difficult for you to achieve the physique you want. To gain muscle and lose belly fat effectively, each person needs to combine diet, exercise and living habits accordingly.1. Increase abdominal muscles by adjusting diet and living
1.1 Eat a lot of lean meat Protein in lean meat plays an important role in the process of increasing abdominal muscle mass. Besides, muscle burns more calories than fat even at rest. Therefore, exercisers should add lean meats such as chicken, fish (without skin) to the diet. At the same time, users need to pay attention to protein supplements that will only work well if they exercise regularly. As the duration, intensity and intensity of exercise increases, protein-rich foods will be more effective at building muscle.
1.2 Limit sweet foods Sweet foods such as cookies, cakes, candy, soft drinks, ... cause blood sugar to rise, increase insulin levels, stimulate the liver to store fat around the abdomen. So, eliminating sweet foods and focusing on a healthy diet is an effective way to increase abs.
1.3 Eat more eggs Eggs are a muscle-building food. One egg contains up to 6g of protein, which helps strengthen muscles, stimulates the regeneration of muscle tissue (thanks to the large content of the amino acid leucine in eggs).
1.4 Drink lots of water Water has a better effect on reducing belly fat than many other diet drinks. Moreover, drinking a lot of water is also a measure to limit constipation, thereby indirectly reducing the risk of experiencing symptoms such as abdominal pain, bloating,...
1.5 Eat more almonds Almonds are one of the best Food is very good for the body. Almonds contain a lot of monounsaturated fat - a type of fat that is good for the body - reducing and preventing the formation of belly fat. In addition, almonds contain the mineral magnesium, which helps in the production and maintenance of muscle mass.
1.6 Get enough sleep Getting enough sleep is good for gut health. In fact, lack of sleep has very bad effects on health. Specifically, lack of sleep causes hormonal disorders, causing the body to produce more ghrelin - a hormone that stimulates appetite, and at the same time inhibits the production of leptin - a hormone that suppresses appetite. Therefore, each person should go to bed early and get enough sleep, ensure good quality sleep to increase muscle and reduce belly fat.
SEE ALSO: Instructions for correct abdominal breathing
Tăng cơ bụng bằng cách điều chỉnh chế độ ăn uống và sinh hoạt
2. Increase abs with abdominal exercises
In addition to changing eating and living habits, each person also needs to work hard to have a balanced physique and effectively reduce belly fat. Adding resistance training exercises to your training regimen will help increase abdominal wall thickness, highlighting the abdominal muscle layer. In addition, practitioners should choose deadlift exercises (complex exercises using weights) to increase the lower abs, increase weight and leg strength, and help form a better muscle shape.
Some exercises to effectively increase and tone the abdominal muscles include:
2.1 Crunches Objective: Abs.
How to do it:
The practitioner lies on his back, knees bent, feet on the floor, hip-width apart. At the same time, place your hands on your thighs, at chest level or behind your ears; Slowly roll up towards your knees until your shoulders are about 7.5cm off the floor. Continue to hold this position for a few seconds and then slowly lower. Do 12 crunches. Note: When reaching up, do not bring your neck to your chest, do not raise your head suddenly on the floor.
2.2 Oblique crunch Target: Oblique abs.
How to do it:
The practitioner lies on his back, knees bent, feet on the floor, hip-width apart. Next, bend your knees to the side and place them on the floor, placing your hands in front of your chest or behind your ears; Slowly bend toward your hips until your shoulders are about 7.5cm off the floor. Hold the position for a few seconds and slowly lower. Do 12 oblique crunches and repeat on the opposite side. Note: When reaching up, do not bring your neck to your chest, do not raise your head suddenly on the floor.
Tăng cơ bụng bằng các bài tập cơ bụng
2.3 Plank Pose Target: Lower back and core.
How to do it:
The practitioner lies on his stomach, lifts his body, forearms and toes touch the ground, the other parts do not touch the ground. Need to keep legs straight and raise hips to form a straight line from head to toe; Shoulders are straight when viewed from elbows up. Focus on keeping the abs contracted during the workout. Hold this pose for 5-10 seconds, repeat 8-10 times. Attention: The practitioner should not let his back sag during the exercise, so he should look straight at the floor.
2.4 Side Plank Pose Target: Lower back and core.
How to do it:
The practitioner lies on his side, elbows on the floor, shoulders straight when viewed from the elbow. Straighten legs, raise hips to create a straight line from head to toe; Keep your neck long, shoulders down, don't touch your ears. Keep your abs contracted during the exercise. Hold this pose for 5-10 seconds, repeat 8-10 times. Next, repeat the exercise on the other side. Attention: The practitioner needs to point his hips forward during the exercise, not to let his back sag.
MORE: Is it difficult to exercise abs?
Tập luyện xen kẽ một số bài tập cơ bụng để kích thích sự phát triển các nhóm cơ này
2.5 crunches - leg lifts Target: Lower abdomen
How to do it:
The practitioner lies on his back, knees bent, feet on the floor, hip-width apart, hands in front of chest; Slowly pull the knee toward the chest, keeping the knee bent at 90° until the buttocks and tailbone touch the floor. Hold this position for a moment and then slowly lower. Do 12 crunches. Note: When reaching up, do not pull your neck to your chest, do not use your hands to pull your neck up.
2.6 Notes when training abs Intersperse several abdominal exercises to stimulate the development of these muscle groups and bring variety to the training process; Standard sit-ups, sit-ups - leg lifts,... are all exercises most people need to train their abs; Use abdominal belts to keep the abdominal muscles trained, tighten the abdominal muscles regularly; To increase training intensity, users can add weights to the exercises; Talk to your trainer before you start working out. If you have a back injury, you need to consult a doctor and coach to choose a suitable and safe exercise. Consistently practicing according to the instructions, combined with a healthy diet and living habits will help improve your physique and increase your abdominal muscles effectively.
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References: .nhs.uk, healthline.com, verywellfit.com
