The girl has toned abs thanks to working out at the gym

Combining many exercises at the same time, focusing on cardio to reduce body fat, weights, balls, and cables are the three principles of gym training that help Truong Thi Kim Dung possess firm, healthy and beautiful abdominal muscles.

Kim Dung (Heri Truong), 23 years old, is known as a hot gymer, currently working in content creation and business, maintaining a weight of 48-49 kg for many years with a toned body, measurements of three circumference 83-60-92 cm. Dung said she does not follow diets or exercise too harshly.

"My initial goal was to maintain exercise to get stronger and develop it into a healthy habit," Dung said, adding that pursuing the gym for a long time made her even more "fascinated" with this subject and concluded. gain a lot of experience.

Below are three principles that Kim Dung has successfully applied to have a waist and abs that "thousands of people will love".

Kim Dung always prioritizes choosing outfits that show off her strong abs. Photo: Provided by the character

Cardio exercises reduce body fat

According to Dung, to have firm abdominal muscles, it is necessary to combine resistance training, abdominal exercises and reduce body fat, not just focusing on abdominal exercises.

Cardio is understood as exercise such as jogging, jumping... that increases the practitioner's heart rate and is one of the effective methods for weight loss or athletes who want to burn excess fat. body.

Cardio exercises do not focus on a certain muscle group, but require the coordination of many different muscle groups, or the entire body. Cardio ranges from outdoor exercises such as jogging, swimming, playing intense sports such as football, basketball, volleyball to at-home exercises such as using a treadmill, climbing stairs or a machine. full body workout.

Kim Dung believes that to have beautiful abs, you need to combine cardio exercises to reduce body fat, not just abdominal exercises. Photo: Provided by the character

Combine exercise with weights, exercise balls, and Cable machines

When an exercise becomes boring, instead of increasing the number of repetitions, Dung suggests that you can combine it with dumbbells, exercise balls and Cable machines to increase the difficulty to tighten your abdominal muscles more effectively.

A study by the University of Alabama (USA) showed that women who trained with weights lost more belly fat (even deep belly fat) than those who only did cardio. This not only helps practitioners lose weight and get a more toned body, but also reduces the risk of diabetes, metabolic syndrome and some cancers.

Exercising with weights is believed by many to make women's muscles "bigger", but in fact the more weight that comes from muscle (instead of fat), the smaller the person will be. Although body weight usually increases when training with weights, the size of the clothing the practitioner wears will decrease by 1 or 2 sizes. In addition, it is really difficult for women to get a "giant" body like men when lifting weights. This is explained by the fact that women's bodies only produce about 5-10% of the amount of testosterone compared to men, thereby limiting women's muscle-building potential compared to men.

As for the exercise ball, studies show that with just 20 minutes of exercise, you can burn about 500 calories. The movements in familiar cardio exercises will become more interesting if you combine them with exercise balls. When you first start, you only need to practice about 5 rounds, as long as you ensure correct technique and practice regularly. Over time, as you tone your abs more, gradually increase to 12-15 sets of exercises with the exercise ball to build strength and improve fitness.

Cable Crunch is a cable crunch exercise, using an exercise machine, that helps the abdominal muscles become firm, easily forming a beautiful, healthy 6-pack abdomen. Cable Crunch is "heavier" than other types of crunches, helping to eliminate belly fat quickly and effectively. However, this exercise is quite heavy for people new to the gym. Therefore, when exercising, you need to choose the appropriate weight and understand the standard technique to apply.

Kim Dung's firm, healthy and beautiful abdominal muscles. Photo: Provided by the character

Combine multiple exercises at once

If you are a longtime gym goer, Dung believes you should combine 3-4 exercises/set to effectively tighten your abdominal muscles. Dung suggests combining 3 related exercises to practice together, each exercise has 12-15 movements, do not rest between sets but practice continuously. Each workout session should repeat 3-4 sets.

Currently, Dung maintains 5 gym sessions a week divided equally among all muscle groups. "We should form a habit from the beginning to avoid getting discouraged later," she said, adding that if you only focus on one area of ​​the body or one muscle group, when you return to practice other areas and muscle groups, you will feel uncomfortable. feel bored and tired.

In addition, Dung believes that you should not force yourself to diet to lose weight quickly, you need to form long-term healthy habits. "If you are someone who likes to drink milk tea, try drinking 50% sugar first, then down to 25% and gradually reduce. Apply the same rule with snacks, salty, greasy foods... Over time Gradually, a habit will form," she shared.