The best way to practice abdominal muscles, the most attractive place for men is the abdominal muscles, so many male friends are very concerned about how to practice good abdominal muscles and perfect abdominal muscles, which is definitely a necessary weapon for female killers. The best way to practice abdominal muscles is shared as follows.

The best way to exercise abdominal muscles 1 The first way to exercise abdominal muscles correctly.

First of all, it is very important to arrange a reasonable diet before exercising muscles. You should have enough protein intake, control fat intake at ordinary times and eat less greasy food. Eat more fruits and vegetables, and the intake of starch is not easy too much. Such as rice and potatoes. Eat more white meat and less red meat, such as chicken. You can add some protein powder after exercise.

There must be enough warm-up time before exercise, usually 15 minutes to half an hour, so that every part of the body can fully move. This is very important. The main thing here is to exercise the upper body muscles. Conditional friends can use all kinds of fitness equipment to go to the gym for exercise, with professional tailor-made guidance. Therefore, this paper mainly introduces the way of DIY fitness at home.

First, push-ups. Push-ups are basically not limited by space, and can be practiced in most places indoors. Push-ups can exercise chest muscles, latissimus dorsi, triceps brachii and biceps brachii, as well as abdominal muscles. Doing push-ups in different ways can exercise different muscles. Practitioners can practice according to their own situation. Practice in groups first, one group 15-40, and do 3 to 5 groups.

In the process of practice, doing exercises slowly is relative strength, while doing exercises quickly is absolute strength. The distance between hands and chest also affects muscle exercise. Friends with good physical conditions can also put their feet on objects, which is higher than their shoulders, making it more difficult to exercise. In short, push-ups are the best and simplest way to exercise upper body muscles.

The second is sit-ups. Sit-ups mainly exercise abdominal muscles, but it is not recommended to do them every day. It is more appropriate to do it three or four times a week. Sit-ups have a good effect on abdominal muscles. I trained six obvious abdominal muscles through two months of sit-ups. The exercise method is also group exercise, with 25-40 in each group and 3-5 groups each time. It should be noted that in the process of doing sit-ups, you must use your waist to exert your strength. Try to avoid leg exertion, which will affect the exercise effect.

Conditional friends can also practice pull-ups with the help of the crossbar. Pull-ups have a good effect on latissimus dorsi, chest muscles, arms and whole body muscles, but they are more difficult to practice.

Method 2 of correctly exercising abdominal muscles

1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can add some weight appropriately, and put the dumbbell or discus in your hand behind your head, and the effect will be better.

2. Push-ups can actually exercise abdominal muscles. Remember, when you exercise, you can't be too tired at once. Only by doing it in groups will it be effective. Generally, you will do about 100 at a time, with at least 5 groups, depending on your own situation.

3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body, and don't exert yourself elsewhere. This is also done in groups.

4. If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.

Exercising abdominal muscles is different from other muscles, and it needs constant stimulation, so you have to be exhausted every time to achieve the effect. The interval should be about one minute. Do six groups. Second, we should pay attention to strengthening high protein and high fat in diet. Half an hour after each exercise to 1 hour is the peak of intake in protein, so pay attention to eating high-protein food.

The best way to practice abdominal muscles II. The fastest exercise skill of abdominal muscles

1, exercise abdominal muscles every other day. 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.

2. 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 it is suggested to replace the burden with tension and control.

3. When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let the abdominal muscles relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, and keep doing it until your abdominal muscles can no longer contract. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly.

4. When doing 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 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.

5, sitting up and lifting your legs can better stimulate the lower part of the 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.

6. The starting position of sit-ups is on a flat mat or a recumbent supine inclined plate. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

7. Lie on your back, lift your legs and curl into a starting position, lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

8. Breathing and breathing methods Inhale when curling forward and exhale when falling back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

The best way to practice abdominal muscles 3 Effective skills to practice abdominal muscles

First of all, the type of pillar

This is a sport that can be practiced anytime and anywhere, and can also be applied to all muscles! This action seems simple, in fact, we should pay attention to many small details; The elbow must be perpendicular to the ground, and the back needs to be completely straight to achieve the effect. Beginners can start from 30 seconds a day and make progress day by day.

Second, leg+abdomen double exercise

Hold your hands on the ground (if you want to strengthen your exercise, you can use your elbows instead) and pay attention to straighten your back. Use your core muscles to bring your thighs close to your chest, and then stretch back. A group should do it at least eight times.

Third, lateral abdominal movement

The key to having a slim waist! This posture is very helpful. Support the ground with elbows to strengthen strength, which can be assisted by rollers. Hold for at least 12- 15 seconds.

Fourth, bicycle-style abdominal abuse

Many girls do exercises before going to bed, but don't make mistakes. How to exercise abdominal muscles to drive the body? The slower the action, the better, which can strengthen abdominal exercise. Do six groups at a time, rest in the middle and do it three times in a row.

Tips for developing abdominal muscles

1, move more.

Doing more exercise is a good way to target the muscle fibers deeply embedded in your body. After work, I try to pay more attention to basic strength training and core training on fitness balls.

Step 2 sleep more

If you don't get enough sleep, it is likely that your body will lose control. Lack of sleep can lead to slower metabolism, decreased energy and drowsiness all day. This, in turn, prevents you from consuming energy normally, and fat is more likely to accumulate in the body.

3. Avoid delicate food.

You can even practice your abdominal muscles in the kitchen. The most important thing is to watch what you eat. If you want to show off your chiseled abdominal muscles, you should forbid eating delicate food. Refined food leads to high levels of insulin, making your body a fat storage machine.

4. Whole body exercise

Full-body exercise is a good way to stimulate all muscle fibers in your body, which in turn can burn more calories and have more time to burn body fat.

5. Maintain core muscle training.

When you fight against gravity, find out the falling center of gravity of your body, which provides more resistance, and eventually you will exercise stronger abdominal muscles. Exercise abdominal oblique muscles to avoid aggravated and twisted sit-ups.

6. Drink less beer

Ideally, we would say don't drink beer in life. But we know that beer is an important part of life for a drinker.

So, don't drink beer every day. Beer is rich in carbohydrates and will be converted into fat unconsciously. Choose water instead of wine.

7. Supplement lean protein after work.

After intense work, good leptin helps to repair broken muscles. This in turn can form bigger muscles. You need a faster metabolic rate to show those chiseled muscles.

8. Reducing stress can also exercise abdominal muscles.

If you can eliminate the stress of daily life, your body will automatically respond and respect your decision. When you are stressed, you will release more cortisol, leading to more fat accumulation, especially abdominal fat.

9. Accelerate on the treadmill

Interval training is a good way to accelerate fat burning. Just accelerate on the treadmill occasionally. Only when the total calories burned by exercise are significantly compared with the total calories consumed, will there be a weight loss effect.

Therefore, it is not a good idea not to burn calories. On the contrary, interval training is beneficial to burning fat.

10, eat more fat.

Make sure you get enough omega fat in your daily diet. Eating these beneficial fats can keep your heart healthy and help you lose weight.

If you are not a fish lover, you can also choose walnuts, which are also rich in omega fats. In addition, you can take some fish oil supplements.