One of the fastest ways to practice abdominal muscles at home.
Move 1
Meng Jian's thighs are vertical to the ground, his calves are horizontal to the ground, and his hands are wrapped around his knees.
Warm reminder from Meng Jian: Try your best with your abdomen, not with your hands.
Number of health league groups: 20 people in a group, 4 to 6 groups.
Move 2
Meng Jian's hands and feet are bent towards his body, and his hands try to touch the diagonal toes.
Warm reminder to Meng Jian: You can put your feet on the ground, and the reaction provides enough explosive force.
Number of jianlian groups: count once or so, 20 times in one group, 4 ~ 6 groups.
Move 3
The leader of the health alliance should train abdominal muscle endurance, and can train deeper abdominal muscles.
Warm reminder to Meng Jian: Exhale when lifting, and hold your breath when reaching the top.
Number of health alliance groups: each time 15 to 20 seconds, one group 10, 3 to 5 groups.
The fastest way to practice abdominal muscles at home is the second method.
First, don't move your feet. Touch both sides alternately for 20 times.
Second, the upper body should not touch the ground, touch the toes with both hands, make a right angle, and do it 20 times;
Third, the movements should be standard, and the legs should be bent 20 times;
Fourth, this action is a bit difficult. Try touching your feet alternately with your hands, also 20 times.
Fifth, back support with both hands, focusing on PP, starting from both sides, the movements should be coherent and last for 20 times;
Fifth, this action is very easy, just watch it, try to touch your little arm with your knee; (20 times)
Sixth, this movement is very difficult for me. Push up with your hip and do what you can! Don't say I didn't tell you, I suggest both sides 15 times. Don't say that you must have a partner to ask, don't overdo it!
Seventh, the floor will depend on him in the future. Rub, rub, and there will be no sparks (the floor should be slippery enough) (20 times)
Ninth, the actor finally couldn't hold on, and almost rested! ! !
How to practice abdominal muscles in prisoner's fitness
1, supine belly roll
Training site: upper part of rectus abdominis.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.
2, supine belly roll
Training site: internal oblique muscle and external oblique muscle.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff.
3. Reverse abdominal roll
Training site: lower part of rectus abdominis.
Action essentials: lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and put your hands on your sides. Look ahead, roll up and lift off the ground, and lift the lower half of the lumbar spine off the ground. Pay attention to the lumbar spine not to leave the ground too much to avoid excessive pressure on the lumbar spine. This action is suitable for middle and advanced trainers.
4, flat support
Training site: transverse abdominal muscle.
Action essentials: prone, forearms and toes on the ground, chest out and abdomen in, shoulders sinking, head, back, hips and heels in the same straight line. Pay attention to the stability of the body and don't sink too much in the lumbar spine.
Common mistakes in abdominal muscle training
1, ignoring compound exercises
If you practice abdominal muscle isolation strictly, you have made a huge mistake. Compound movements such as pulling, squatting and pushing over your head will exercise every inch of your core. Don't forget to incorporate these movements into your training plan.
2, abdominal muscles in the first place
If you tire your abdominal muscles too early in training, you will find it very difficult to do other exercises about abdominal muscle strength (such as squats). So save abdominal muscle training for last.
Step 3 ignore your daily diet
Reduce your body fat percentage. You can't see your abdominal muscles when you do hundreds or even thousands of abdominal muscles. You can train your ABS at will, but if your diet is not guaranteed, you will never see six or eight ABS.
4, only practice abdominal muscles
Abdominal muscle training, you only need 15 minutes. If you have done compound exercises such as squats and hard pulls, it is enough to do 2-3 groups of each movement in the last 1-2 abdominal exercise of your training.
5. Exercise abdominal muscles every day.
Abdominal muscles are just like other muscles in your body. This means that they need time to recover. When they receive intensive training, a day or two of recovery time is necessary. If you had a tummy tuck today and then woke up the next day and had more tummy tuck, you need to know this: tummy tuck will not stimulate your abdominal muscles as deeply as usual. You can try a more difficult move.
6, only do sit-ups.
There are dozens of exercises that are more effective than traditional sit-ups. In fact, traditional sit-ups are one of the worst abdominal exercises. Just because you can't do a hundred other actions at a time doesn't mean they are invalid.
7. There is only one angle.
Oblique abdominis, transverse abdominis, rectus abdominis and erector spinae are all part of your core, but they are different muscles because their muscle fibers have different directions and ways. You must practice from many angles. Complex and difficult movements like windshield wipers can be performed in teams at the same time, but if you haven't tried it yet, don't use it as an excuse to continue doing sit-ups that only primary and secondary school students can practice.
How to practice abdominal muscles in sit-ups
Lie on your back on the mat, bend your knees about 90 degrees, relax your back muscles and spine, keep your legs straight together, and put your feet flat on the ground. Then the body is lifted, but the hips can't leave the ground, and the feet can't move or lift until the body is 90 degrees from the bottom, and then repeat.
1, it is best not to fix your feet when doing it on the flat ground, otherwise the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles. I believe you have had such an experience that it is much easier for your partner to do sit-ups when pressing his ankle with his hand than when he is free.
2. It should be done slowly, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
3, sit-ups usually need to hold the head with both hands, subject to the forehead touching the knee after getting up. It is easy to strain the neck muscles when exerting force, which will also reduce the workload of abdominal muscles. It is best to stick your hands on your body, ears or cross your chest.
4, bend your knees, if straight leg sit-ups will increase the burden on your back, it is easy to cause damage to your back.
The benefits of female abdominal muscle training
How do women practice abdominal muscles?
1. Lie flat on the homemade mat and raise your arms. When practicing, sit up straight in the upper body, and at the same time do abdominal tuck and lift your feet. When lifting to the vertical plane, pat the instep with your palm.
2. Lie flat on the homemade mat and raise your hands above your head. When practicing, sit up quickly, do flexion exercises, and touch your toes with your hands.
3. Sit on the mat, straighten your legs, and then stretch your hands backwards, so that you can exercise on one leg and alternate your left and right legs.
4. Holding the high horizontal bar or holding the door frame has a good effect on thin abdomen.
5, the body is lying flat on the homemade mat, and the arms are naturally placed on the sides of the body to ensure the stability of the body and continue to do the abdomen and leg lifts.
6. Lie flat on the homemade mat, hold both ends of the wooden stick or rope with both hands and lift it to your chest. Bend your leg through the rope (stick) and return to its original state.
7. Keep your left foot lunging forward and your hands akimbo. When practicing, touch the outside of the heel of your left foot (forefoot) with your right hand and left hand at the same time, and then return to the akimbo lunge.
8. Stand (feet slightly apart) and do dumbbell lifting exercise. That is, when the body turns left, both arms are raised at the same time, and then do it again to the right after reduction.
9. Lie on your back on the mat, put your hands behind your head, do right-angle sit-ups, touch the outside of your left knee joint with your right elbow, and alternate left and right.
10, two people lie on their backs, one arm apart, and do the practice of transferring and connecting heavy objects (10 kg).
1 1. Lie on your back on the mat, move the solid ball (weight) one meter above your right shoulder to 50 cm outside your left foot, then move it back to its original position and practice alternately left and right.
12. Lie on your back with palms down and arms raised horizontally. The left leg swings up to the right arm, and the left and right legs alternate once.
Women can prevent pelvic inflammatory disease by exercising abdominal muscles.
Six small exercises to prevent pelvic inflammatory disease;
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2. Side twist: Stand up straight, breathe naturally, relax all over, put your hands on both sides of the crotch, and drive the crotch to twist back and forth from left to right. One twist is one beat, and one * * * makes four eight beats.
3, abdominal breathing: the body naturally stands up straight, you can also lie flat or sit flat, breathe naturally, relax the whole body, do the following abdominal breathing exercises. When inhaling, the lower abdomen should be retracted inward, and the genitals should also be
5, shoot the lower abdomen: From the perspective of pelvic health care, lower abdomen exercise helps to prevent pelvic inflammatory disease. Stand naturally, breathe evenly and relax. Gently pat the lower abdomen with both hands alternately, moderately, not too hard. For every beat, one * * * beats four eight beats.
6. Gently rub the navel: the body naturally stands up straight, or you can sit or lie on your back, breathe evenly, relax your whole body, put your palm on the navel, then massage clockwise, take a massage ring as one beat, make two eight beats with one * * *, and then massage two eight beats counterclockwise.
To tighten inward, when exhaling, the lower abdomen bulges outward, so breathing, one breath is one beat, one * * * makes four eight beats.
4, massage the abdomen: the body naturally stands up straight, breathes evenly, relaxes the whole body, holds both sides of the lower abdomen with both hands and massages the pubic bone. Massage is one beat, * * * do four eight beats.
There are rules to follow when practicing abdominal muscles.
Nowadays, many people like to take their own fitness photos, because it is not enough for handsome guys and beautiful women to have a face value, but also to have a figure. The criteria for judging figure are chest muscles and abdominal muscles. Especially abdominal muscles, having abdominal muscles (called vest line by women) is not only sexy and charming, but also a sign of your health!
So how can we develop sexy abdominal muscles? Abdominal muscle training of Aerobic Exercise Science
But why do you still have no abdominal muscles after exercising for so long?
This may be caused by two reasons. The first reason is that you have too much subcutaneous fat, and your abdominal muscles have been trained, but they are covered with thick fat, which makes you feel it, but you can't see it. This situation is more common. Another reason is that your abdominal muscle training is not correct or simple, which makes your abdominal muscles not obvious.
If you are overweight or obese, the first thing you should do is to lose fat, followed by gain muscle. About how to lose fat, I have mentioned it in the previous article (moderate intensity aerobic exercise has always been the most fat-reducing. ), I won't go into details here.
Abdominal muscles are endurance muscles, so it is necessary to constantly change the movement rhythm and increase the difficulty of the course to enhance the stimulation of abdominal muscles and keep them growing.
To learn more abdominal movements, first eliminate invalid movements or movements with no obvious effect from the plan, prepare more movements every time you train, and choose movements that feel effective for training.
Today, I recommend six classic abdominal movements to you. Choose according to your ability. Don't blindly pursue high difficulty. If your body can't bear the high difficulty, it will lead to barely completing the action, which greatly reduces the effect of abdominal muscle exercise.
Each action is 20 times, with a rest of 20 seconds between actions, and the group is completed continuously. According to personal situation, do 2-3 groups every day, and the rest between groups can be 1-2 minutes.
Requirements for abdominal muscle training:
1, there is no time requirement to complete the whole set of actions. It's best to slow down, be standard, have less frequency, and do every action properly.
2. If the body fat is high, you need to do aerobic training for 20min minutes before and after training.
3, abdominal muscle training action must be slow, to feel the strength of the abdominal muscles, don't borrow back, with the help of the rapid rotation or contraction of the body. Once you move fast, you can't tell whether the abdominal muscles or other erector spinae, iliopsoas, gluteus maximus and quadriceps femoris drive your body. In this way, the stimulation to abdominal muscles is greatly weakened.
4, pay attention to protect the waist, abdominal muscles should not be too fierce, the waist is a very fragile place, always pay more attention to protection. The abdominal muscles are gentle and slow, and fully feel the strength of the abdominal muscles.
Here only say fitness, health, pure dry goods, improve not only the body!
The most effective exercise of abdominal muscles.
Many men dream of having strong abdominal muscles. If there is fat in the body, people will look bloated, which will seriously affect the image problem and may bring some diseases. So many people want to exercise their abdominal muscles. So what exercise is the most effective for practicing abdominal muscles? In fact, there are many movements that can achieve the effect of practicing abdominal muscles.
The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Above all, exercise is a good way to exercise abdominal muscles. Everyone can choose one or two of them to exercise according to their physical condition. It should be noted that in the process of exercise, we must pay attention to gradual progress, and the amount of exercise should be gradually increased from less to more. It is best to exercise twice a day. Excessive exercise can also do harm to the body.
The most effective way to practice abdominal muscles
Method: naturally relax and open your fingers and gently pat the fattest part of your lower abdomen. Pat gently, just like patting a baby on the back after a full meal. Then the thumb first retracts into the palm of your hand, and the other four fingers make a fist, which is called an empty fist. Pat the fattest part of the lower abdomen with an empty fist. The effect of the empty palm pat is better and deeper, but there is air vibration in the heart of the fist, which will not hurt.
Circle your palms and gently rub your abdomen.
Methods: Hands are straight, crossed on navel, thumbs crossed, palms pointing to navel, left hand down, right hand down. After inhaling a little, shrink the lower abdomen and knead your hands clockwise for 36 times, which can help gastrointestinal peristalsis. When rubbing, you will feel a slight fever in your palms and abdomen.
Preliminary study on degreasing of African claw
Methods: Open your hands slightly like dragon claws and gently knead the fattest area of your abdomen. The upper right of the lower abdomen is the liver, gallbladder and spleen, and the stomach lives in the middle of the lower abdomen; Rub the liver and gallbladder to remove fat, and rub the spleen and stomach to remove fat. According to China's traditional medicine, kneading is more detailed than slapping. If you feel pain when kneading, it means that the liver itself is not functioning well. At this time, try to use less force, and the more painful it is, the more harmful it is. It hurts when touched lightly. This is a warning signal that you should see a doctor at once.
Yuchan sucks a really thin abdomen.
Methods: Hold the fattest part of the abdomen with both hands. Inhale quickly and forcefully, lift your hands up at the same time, and then exhale to relax. Combining beating with breathing is the most intense method, just like running 100 meters suddenly, and the brain will feel dizzy if it inhales too much oxygen at once. Some people faint in less than 36 times, so emphasize that it varies from person to person and don't force it. If you feel dizzy after doing it for five or six times, it means that your physical strength is very poor. Stop doing it and have a rest.
If you know the most effective abdominal muscle exercise method, then after your thinking, you will find which exercise is most suitable for you and has the most outstanding effect. Then it is also the most reasonable to exercise abdominal muscles. The most effective abdominal muscle exercise is to improve abdominal muscle strength, which is the best exercise method. Exercising abdominal muscles is also to keep fit and make the body healthier.
What food is good for practicing abdominal muscles?
Fresh fruits and vegetables
When practicing abdominal muscles, you need to eat more fresh fruits and vegetables to supplement vitamins, because vitamins have a particularly good effect on muscle growth. These fruits and vegetables are best eaten together with other meats and protein foods, which have better muscle building and promoting effects.
Vegetables and fruits that should be eaten more when practicing abdominal muscles: such as citrus, pineapple, apple, strawberry, cauliflower, lettuce, green vegetables, etc.
Hot and sour sauce beef
The protein content of beef is high, and the nutritional value of beef after acid removal is higher than that of ordinary beef. Fat but not greasy, thin but not firewood, easy to chew and digest. Even if eaten raw, its nutrient absorption and utilization rate is already high, and eating more is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.
What is sour beef? After cattle are slaughtered, their somatic cells lose blood oxygen supply and anaerobic breathing, which will produce lactic acid harmful to human body. Beef with acid discharge is a kind of food which is specially treated in acid discharge warehouse and processed by hand. Before people eat it, some protein in beef has been converted into amino acids, just like food that has been converted into amino acids from protein before eating, which is especially suitable for postoperative patients.
carbohydrate
To eat six packs of abdominal muscles, you must eat carbohydrates to grow muscles. Whether before or after training, carbohydrate should be properly supplemented. Because carbohydrate is the most easily decomposed, absorbed and converted into energy by our body, and it is also the biggest source of vitality.
Carbohydrate should be sufficient before training: because with the progress of training, the body constantly consumes the glycogen reserves of muscles. If carbohydrate is insufficient and glycogen storage is too low, it will force the body to change the energy source and use more protein as fuel, and then it will consume your muscles.
So be sure to prepare enough carbohydrates before training. For example, you can eat some miscellaneous grains such as steamed bread, corn and oatmeal half an hour before training.
Carbohydrates should also be added after training: because every time we exercise, our blood sugar will be greatly reduced. Therefore, proper complex carbohydrates should be supplemented after exercise to provide insulin in the body. At this time, the increase of insulin can promote muscle synthesis.
You can choose to eat some simple and fast-absorbing carbohydrates within one hour after training, such as glucose, bananas, fruit juice, honey and so on. , the effect is the best.
Tips for reducing weight by abdominal muscles
1, because the process of practicing abdominal muscles consumes a certain amount of energy, so the diet should be based on the principle of eating more carbohydrates such as eggs, lean meat, milk, fruits and vegetables and miscellaneous grains, and pay attention to balanced nutrition.
Note: when eating eggs, you should eat well-cooked eggs, which will not only bring nutrition, but also bring germs into the body and affect the normal growth of muscle groups.
2, there is generally nothing to eat when practicing abdominal muscles, just be careful not to eat high-fat and high-energy foods, especially at night, the calories and fat content of the diet will be higher, and it is best not to touch high-fat and high-calorie foods when practicing perfect abdominal muscles at night.
Drink it. Be careful not to brew with boiling water, which will affect its effect.
How do girls practice abdominal muscle mermaid line?
The mermaid line, also known as the mermaid line, is officially called "abdominal internal and external oblique muscle", which means that two lines on both sides of male abdomen near the upper pelvis form a V-shape, which is similar to the shape of the lower part of the fish, so it is called the mermaid line. Leonardo da Vinci first proposed "mermaid line" as an indicator of "beauty" and "sexiness" in "On Painting".
If you want to practice mermaid line, you need to control the body fat content within the normal range. The normal range of female fat content is 18%-25%. Therefore, to practice the mermaid line, the body fat content must be controlled at the lower limit of the normal fat content. With this foundation, the mermaid line in the abdomen can be revealed. The main way to reduce body fat content is to do aerobic exercise, which should be done at least three times a week for at least 30 minutes each time.
Do 100 push-ups three times a day, and 100 sit-ups in two groups, and then buy two dumbbells of 25 kg each, and do intensive exercise at will every day for about 1 hour, which will have good results in less than half a year.
But this is too tiring and takes a lot of time, which is not practical for busy people. So how do ordinary people use their leisure time to exercise? Here are some abdominal exercises that are effective for you:
1, sitting posture, legs folded.
Practitioners sit on the bench, hold both sides of the bench with both hands to fix their bodies, then straighten their feet in the air, bend their knees to the chest during the movement, and then slowly return to the starting position.
2, supine knees and legs
Practitioners lie on their backs on the yoga mat, palms down on their sides, knees bent on the mat, then concentrate the strength of abdominal muscles, lift their legs to the abdomen until their hips leave the ground, and then slowly return to the starting position.
3. Lie on your back, lift your legs and roll your abdomen.
Practitioners lie on their backs on the downward inclined abdominal muscle board, hold the supine board with both hands to fix their bodies, then bend their knees slightly and lift their legs upward until their hips leave the supine board, and then slowly return to the starting position.
4. Swing your legs backwards
Practitioners lie on their backs on the training table, their feet are straight and close together, their knees are slightly bent, and then their straight legs swing upward.
5. Lie on your back, bend your knees and put your legs together.
Practitioners lie on their backs on the yoga mat, open their palms down on the mat, bend their knees and fly, then concentrate the strength of abdominal muscles to make their knees close to the chest, and then slowly return to the starting position.
6. Lie on your back with both ends up
Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, then concentrate the strength of abdominal muscles, put their hands and feet on top of their abdomen, and then slowly return to the starting position.
7, supine ipsilateral hands and feet.
Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, use their hands and feet on the same side at the same time, and then slowly return to the starting position.
8. Side plate support
Lie on your side, keep your body straight, straighten your abdominal muscles and support your body with elbows and forearms. The angle between your body and the ground is 15 degrees. The other arm is akimbo on the side abdomen and remains stable. Tighten the core muscles, straighten the spine and focus on the side abdomen. Start rolling your oblique abdominal muscles, pause when touching the ground, and then return to the starting position.
9, flat support
Human body is prone, elbows are shoulder width apart, elbows are supported on the ground, upper arms and trunk are kept at 90 degrees as far as possible, and toes are close together to reduce the supporting area. Keep your neck straight naturally, keep your eyes looking forward and down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, and tighten your abdominal muscles and pelvic floor muscles to make your spine naturally bend. At the same time, don't hold your breath, and your hip joint can't sag or lean to your sides. This action requires the human body to keep the hips, waist and legs in a straight line.
10, leg lifting with plate support
Face the ground, bend your forearms downward and stick to the ground, tighten your abdomen, straighten your body and keep your neck and spine relaxed. Imagine you become a plank and stay straight from head to toe. Lift one leg off the ground 1 0cm, keep the leg upright, and keep this posture1sec. Return to the starting position and continue to alternate your legs.
1 1, skydiving
Lie prone on the floor with your arms at your sides, then slowly lift your chest, with your palms off the ground and your thumbs outward. Don't tighten your hips, keep your posture for 30 seconds.
Matters needing attention in abdominal muscle training
1, quantity control:
Many people have no quantity control when exercising. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are in fitness, we must customize a good fitness plan, and let us exercise according to this fitness plan, so as to exercise our bodies most efficiently, save time to the maximum and exercise our abdominal muscles as quickly as possible.
2. 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.
3. 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. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.