Abdominal muscles are not only the perfect figure pursued by boys, but now many girls also like to practice abdominal muscles. So, what is the most effective way to exercise abdominal muscles? The following is an effective abdominal muscle exercise method I have compiled for you. You are welcome to study for reference. I hope it helps you.

1, the most effective way for men to exercise abdominal muscles

Run 1500m every day. In addition to running, there are naturally many ways to lose weight before practicing abdominal muscles, including exercise and diet. Of course, these are mainly to prepare for abdominal muscles and play an auxiliary role.

Sit-ups on handstands. Inverted sit-ups need more muscles and higher physical strength, and the effect of exercising abdominal muscles is much better than that of ordinary sit-ups. However, the inverted type is very difficult, so it is recommended to do this after taking safety measures.

Load-bearing belly roll If you want to practice abdominal muscles, especially for beginners who lack exercise and lack of waist and abdomen strength, it is better to try belly rolling first instead of doing sit-ups. Because the abdominal rolling motion is smaller, it is safer, more scientific and more reliable.

Flat support. Flat support looks simple, but it can make the muscle groups in the back, abdomen, lower back, buttocks and other places, as well as the core muscle groups such as adductor and diaphragm get corresponding exercise.

2. The most effective way for women to exercise abdominal muscles.

Pedal in the air. Lie flat on the yoga mat with your back and hips touching the ground. Put your fists on both sides of your head and open your arms moderately. Lift one leg, as if riding a bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

The fitness ball rolls up the abdomen. Lie on your back on the floor, put a fitness ball on your back and waist, put your hands on your sides, and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.

Reverse belly roll. Lying flat on the floor, the whole person is relaxed, the lower back is attached to the ground, the hands are naturally placed at the sides of the body, the legs are lifted up and perpendicular to the upper body, the legs are crossed, and the knees are slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

3. Several points of a perfect abdominal muscle training?

Exercise abdominal muscles to ensure a reasonable rest. Abdominal muscles do not mean that the more you practice, the better. Abdominal muscles need rest even if they work hard, otherwise they will be unbearable. It is best to do abdominal exercises 2-3 times a week. Moreover, the muscles have not been well recovered and rested, and it is impossible to obtain the best training effect. Also, don't repeat training before local recovery. When you feel poor in spirit, endurance or physical strength, you can take an extra day or two to continue the cycle training.

It is essential to practice abdominal muscles and do aerobic exercise at the same time. In fact, the effect of simply doing abdominal muscle training is not particularly great. The best way is to do abdominal muscle training with aerobic exercise training, such as jogging, swimming and skipping rope.

During my stay in abdominal muscle training, I can't stop eating nutritious food. Abdominal muscle training is a particularly energy-consuming fitness method, so we must not forget to supplement it reasonably while consuming it, otherwise we will have no physical strength to persist.

When is the best time to practice abdominal muscles?

The best time to practice abdominal muscles is from 3 pm to 5 pm. Because from 3 pm to 5 pm, it is the best time for human physical strength and physical adaptation. For example, at this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise. Therefore, whether it is abdominal exercises or other muscle training, or some exercise, the best time is afternoon, which is the best time.

It is not advisable to practice abdominal muscles on an empty stomach. No matter when you choose to practice abdominal muscles, it is best not to have an empty stomach, especially after breakfast. The same is true of other fitness exercises, preferably after meals.

The most effective way to exercise abdominal muscles

Because when people do strenuous exercise, they will excite the sympathetic nerves. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. Especially when blood sugar is at a low level in the morning, exercise consumes a lot of blood sugar, which is particularly easy to lead to hypoglycemia.

Exercising abdominal muscles requires long-term persistence. Exercising abdominal muscles, like losing weight, requires long-term persistence, otherwise it will rebound. If there is no continuous exercise stimulation, the effect of the previous exercise will gradually fade, and all previous efforts will be in vain.

Matters needing attention in exercising abdominal muscles

Pay attention to those who are too fat. It is recommended to lose fat first. Too fat, the excess fat in the abdomen will cover the abdominal muscles. Therefore, people with too much abdominal fat should do aerobic exercise before starting abdominal muscle exercise to reduce excess abdominal fat.

Pay attention to do warm-up exercises first. Whether doing abdominal exercises with bare hands or abdominal muscle training with instruments, you need to do enough warm-up exercises. Warm-up not only helps to prevent muscle strain, but also makes muscles move faster, enter the state of exercise and make the exercise effect better.

The most effective way to exercise abdominal muscles

Pay attention to the quality of action. Abdominal muscle exercise is not as much as possible in each group. The key is whether the action is standardized. If you don't pay attention to the quality of sports, just pursue the quantity and speed of sports. Even if you do more, the effect will be discounted. High-quality movements require the abdominal muscles to remain tense throughout the process.

Pay attention to a reasonable diet. If you want to exercise perfect abdominal muscles, diet is also a very important aspect. If you just exercise and pay attention to diet, the effect of abdominal muscle exercise will be greatly reduced. During abdominal muscle exercise, eat less and eat more, avoid frying greasy food and drinking alcohol; Don't overeat, eat more fruits and vegetables, foods rich in protein and fiber, and ensure a balanced nutrition.

Extended data:

The best time to exercise abdominal muscles

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. According to this, several optimal exercise time periods can be deduced.

Early exercise can lower blood sugar.

Morning time: When the human body is engaged in strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health.

Moreover, people's blood sugar is relatively low during this period, and because people exercise, they will consume a lot of blood sugar, so exercise is prone to hypoglycemia during this period.

Afternoon sports are influenced by objective factors such as work, work and housework.

Exercise at night is the most beneficial.

The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.

Matters needing attention in abdominal muscle training

1, dietary guidelines

Pay attention to diet control during exercise training. During the training, it is best not to eat some fried, greasy, tobacco and alcohol foods. Pay attention to eat less and eat more, and try to eat some vegetables and fruits with high cellulose and protein content. Generally, after half an hour of training, the human body has the highest demand for protein, so it is best to supplement protein during this period.

2. Exercise time

Are you used to doing exercise after supper? Then, try to change the exercise time to morning or evening. Simple time changes will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

Although abdominal muscle training is mainly based on abdominal exercises, if you don't do warm-up exercises before training, it is easy to cause strain of waist and abdominal muscles. So it is very necessary to warm up before training. Before doing abdominal exercises, we only need a few minutes to stretch.

Step 4 pay attention to the intensity

Avoid the initial high-intensity exercise, not the higher the intensity, the better the training effect. When we are exercising, we should pay attention to our acceptable exercise limits. When it is beyond our acceptable range, it is easy to have lumbar and abdominal ligament strain or fracture.

5. Equipment weight

The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements, which will also make the waist thicker. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.

6. Power control

When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.

7. Aerobic training

Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes.

8. Persistence is the key.

You must keep exercising your abdominal muscles. You will never succeed if you fish for three days and dry the net for two days. Don't use too much at a time, the key is to stick to it.

Conclusion: abdominal muscle training can't do it overnight. We should pay attention to the intensity of exercise at the beginning and gradually increase the intensity during training. Pay attention to the warm-up exercise a few minutes before training to avoid ligament strain during exercise. In addition, abdominal muscle training's time should be well controlled.

;