“Y” index, “Y” shape is the shape of the external oblique muscle. By reducing fat, there is no fat on both sides of the waist, and muscle training makes the external oblique muscle shape obvious. At the same time, the appropriate abdominal fat covers the rectus abdominis ( On the middle of the abdomen), it covers the tough line of the rectus abdominis after training, so that the abdomen is slightly rounded.
“Y” training points
Abdominal muscles: The abdominal muscles are divided into rectus abdominis (upper abdominal muscles), oblique muscles, and lower abdominal muscles (lower abdominal muscles). Rectus abdominis: The upper abdominal muscle, usually with six or eight small pieces. The contraction causes the body to bend forward. Obliques: The lateral abdominal (waist) muscles, divided into internal and external obliques, contract to produce lumbar rotation.
- The movement speed should be slow, and focus on the abdominal muscles and experience the muscle contraction.
- Do abdominal muscle exercises 3-5 times a week, choose 2-3 movements each time, and do each movement 15-20 times. Rest for 1 minute between movements.
- Eat one and a half hours after training or half an hour after training.
- The diet is based on the principle of high protein, low fat and low carbohydrates. Only abdominal muscle exercises cannot have a charming abdomen. It must be combined with aerobic exercise.
Methods:
Gym for Y training
- Hanging Leg Raise
Grab the bar above your head with both hands, and hang your arms straight on it. Lift both knees up toward your chest, inhale while squeezing your abs, then lower your legs to stretch your abs. If you twist your torso while raising your legs, you can shift your focus to the obliques.
- The tensioner turns around under load
Adjust the handle of the tensioner to the height of your waist, hold the handle of the tensioner with both hands, and place your arms straight on your side. Keeping your hips still and arms straight, rotate your waist and turn the puller handle to the opposite side of your body. Exhale when pushing, inhale when reducing.
- Supine leg raise
Lie on your back on the abs training board with your head up, holding the handles with both hands to fix your body. Straighten your legs together and slowly lift your hips off the board. Then lower, but don’t let your feet touch the ground. Exhale when pushing, inhale when reducing.
- Hanging legs and knees
Straighten your arms, hold the parallel bars with both hands to support your body, and hang your body in the air. Bring your legs together, bend your legs to tuck your abs, and lift your knees toward your chest. Exhale when pushing, inhale when reducing.
- Tensioner bends the body and tightens the abdomen
Hold the rope end of the tensioner with both hands? Face down, kneel on the mat, bend your elbows and keep still, so that your body bends down in an arc? Keep your legs perpendicular to the ground when contracting your abs and flexing your body
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