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Many people do hundreds of sit-ups every day, hoping to develop beautiful abdominal muscles. Actually, it's a waste of time. In my opinion, there is no difference between the abdomen and other parts of the body. The training of abdominal muscles should be divided into 4-5 groups like other parts of the body, and each group should do 20-25 times to achieve complete exhaustion (if more can be done, it means that the intensity is not enough).

I like to do every movement slowly and keep my muscles tense for a few seconds at maximum contraction. The most effective abdominal exercises are sit-ups and hanging legs. Abdominal muscle training, where gyms can be seen everywhere today, has a good effect.

Generally, I choose to practice abdominal muscles on days when I don't do aerobic training, and arrange it at the end of weight-bearing training.

Speaking of weight training, I want to emphasize that when training in other parts of the body, you must use heavy objects. Many people find that if you lift hard enough, you don't even need to practice abdominal muscles, because heavy training will force abdominal muscles to help the muscles you are training. No matter where you train, you should arrange at least one compound action using barbells and dumbbells (not combined equipment) for heavy weight training. Good examples are the upright barbell or dumbbell bending movement of biceps, the upright bending arm pull-ups movement of triceps, the upright barbell push-ups movement of shoulders, the squat movement of legs, the hard pulling and bending rowing movement of the back. Even if you practice chest, you must tighten your chest muscles and stabilize your torso.

A common phenomenon is that although the abdominal muscles are good, they are covered with a layer of fat. In this case, even doing thousands of sit-ups won't help, because all you do is to further exercise the muscles below, without burning the fat covering it.

First of all, you must realize that there is no such thing as partial weight loss. The only way to reduce fat and muscle is to implement a comprehensive plan consisting of reasonable diet, aerobic training and weight-bearing training. These three aspects work together and promote each other.

Proper diet can accelerate muscle growth; Aerobic training can improve metabolism, so as to use food more effectively and burn fat; Weight training can develop all your muscles, including your abdominal muscles, and help improve your aerobic metabolism and metabolism.

In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies. The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach.

Arrange time for aerobic training. Relaxing aerobic training can be a half-hour to one-hour walk three times a week, or it can be carried out on the training equipment in the gym. Aerobic training is best arranged on days when no weight training is carried out. You don't need to work hard, you just need to increase your heart rate by 65-70% of the highest value, which is about 120 times per minute.

The three aspects of abdominal muscle training should be arranged in a balanced way, not extreme. If you don't want to poop in the mirror or grab a handful of meat at your waist, do it quickly!

Beautiful abdominal muscles depend on three elements.

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Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet.

Frequency: practice abdominal muscles every other day. Although most people only practice three times a week.

Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.

Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.

Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.

Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. The following are my three favorite sports:

Sit-ups: Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.

I am used to putting my fist in front of me.

Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The speed of action varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

Beautiful abdominal muscles depend on three elements:

Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.

More about abdominal muscles:/SPE _ fu.asp.

Tips for practicing abdominal muscles

God created the abdomen for two reasons: connecting the upper body and the lower body, strengthening your whole torso, so that you will not be as weak and boneless as a rag doll. Since the abdomen is so important, why not work hard to develop a pair of strong and beautiful abdominal muscles?

Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one can guide them. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you still can't see the abdominal muscles after practicing for more than a year, you should review your diet.

Frequency: I exercise my abdominal muscles every other day, although most people only do it three times a week.

Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose 2-4 exercises that are most effective for you, and only do three groups, 30-50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.

Weight: The heavier the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest that you use tension and control instead of weight, and use your mind instead of external weight to tighten and stimulate your abdominal muscles.

Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more.

You don't have to be completely straight: when practicing abdominal muscles, don't arch your back, but your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.

Training action: I usually only use three exercises and avoid monotony by changing their order frequently. The following are my three favorite sports:

1. Sit-ups: Lie flat on the ground, put your calves on the bench, and then shrink your shoulders to create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.

2. Vertical leg lift: To do this action, first of all, pay attention to avoid shaking, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.

3. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.

Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles. Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.

Abdominal muscles are a symbol of strength and armor to protect important parts of the body. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. It is very necessary to practice abdominal muscles. The following are three groups of abdominal exercises, which are simple and classic:

Lie on your back and lift your legs. Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to the action: 1. The body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. 2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen. 3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal. Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention when doing the action: 1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast. 2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".

Sit-ups Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to this action: 1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. 2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't kick your feet.