Today, I 'll give more details about training volume for abdominal muscles, attention and eating habits. To know specific ways, please check my posts (chapter 7 和chapter 8).
今天主要给大家讲关于腹肌的具体搭配训练、注意事项及饮食习惯。
完整练习参考第七和第八章的内容介绍。
Training volume for anaerobic exercise and attention 无氧训练量和注意事项
An anaerobic abdominal exercise takes about 20-30 mins. Chapter 7 and 8 can be used as a set of training content.
Each time you finish a group of practice, you need to rest for one to two minutes (You can adjust the number of specific actions per group and rest time according to your own arrangement).
Although this practice long with practicing the waist force can be finished at the same time, you need to avoid using the waist. Otherwise, abdominal muscles can not achieve the desired effect and will lead to you developing a habit of laziness, even hurt the waist. When doing exercise, don't hold your breath. Instead, you are expected to find your own methods. Remember it is quality that matters a lot. Slow down. Rising fast and falling slowly do good to improving abdominal endurance and explosive power.
一次无氧腹肌练习大概掌握在20-30分钟左右，本章和上一章的全部动作可以作为一套训练内容，每做完一组建议休息一到两分钟（具体每个动作的次数组数及休息时间根据自身安排，以上只作参考）。
虽然练腹会携带练腰力，但练习时尽量避免借助腰力，腹肌达不到理想效果，更会让你养成偷懒的习惯，掌握不好甚至伤腰；发力的时候不要憋气，找到自己的呼吸方法；每个动作都不要追求速度，快起慢落效果会更佳，腹肌的耐力和爆发力都能得到提高。
Aerobic training 有氧训练
People will ask why we need to do aerobic training. That is because anaerobic exercise is mainly used to enhance the strength of the abdominal muscles and increase the circumference. But for some friends who want to lose weight, no matte how hard you practice, you hardly see the abdominal muscles. So it is necessary to do aerobic exercise to reduce fat. First,oxygen or anaerobic training.In fact, there is no absolute rule. But generally I do anaerobic and strength training before doing aerobic exercise.
练腹为什么要做有氧呢？很多人会这样问。那是因为无氧练习主要作用于增强腹肌的力量和增大围度。但脂肪较多的朋友即使你练得再好，腹肌还是不太明显。所以我们必须通过有氧运动来减脂，显出我们的腹肌。
先有氧还是先无氧，其实没绝对的规定，但我一般习惯先做无氧和力量训练，再做有氧。
The best aerobic exercise is jogging. You'd better jog for 20-30 minutes. If you have physical strength, you can jump rope.In addition, you can go to the gym to use treadmills, elliptical machines, dynamic cycling or something like calisthenics. In other words, do the training( referred to in chapter 7 and 8) for 20-30 mins, and then jog or do other aerobic exercise (20-30 mins). Initially, you don't have to do abdominal muscle training every day. Three times a week is enough.When you adapt to the exercise, you can increase the amount of training, but you can do aerobic exercise every day.
最好的有氧运动就是跑步了，慢跑20-30分钟，如果还有体力的话再跳跳绳，再健身房的话可以使用跑步机、椭圆机、动感单车或者跳跳操之类的。也就是说，先做在第七章和第八章提到的动作练习（20-30min），再去跑步或其他有氧运动（20-30mins）。刚开始练腹肌不需要天天练，一周三次就行了，适应后也可以加大训练量，但有氧运动可以天天做。
Eating habits 饮食习惯
The fat on abdomen is difficult to reduce, and it is easy to rebound. Do remember control your diet, or your hard work will be paid in vain. First of all, you do not need to diet deliberately, which is unhealthy. It is indispensable to eat three meals a day. Determined to lose weight, you have better keep away from high calorie food and control the intake of starch. Eat more fruits and vegetables. Early to bed is good for you. The more you eat, the more easily you will become fat. Keep it up!
腹部的赘肉难减，且很容易反弹，所以希望大家不要把辛辛苦苦练就的腹肌毁于自己的嘴。首先，不需要你故意去节食，这是不健康的,一日三餐不可减少。决心要减脂的话，真的要做到远离高热量的食物，控制淀粉的摄入，多吃蔬菜水果。晚上早点休息，越晚越不要吃太饱，会让你加速增肥。坚持！