Doing these actions can make you have sexy abdominal muscles. People who exercise regularly and people who don't exercise regularly can easily be distinguished by their body shape. Both men and women can refuse the temptation of sexy abdominal muscles. How can we create a sexy neighborhood? Let me briefly understand what moves can make you have sexy abdominal muscles.

Doing these actions can make you have sexy abdominal muscles 1.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action is mainly to exercise hand muscles. As long as you have nothing to do, you can easily sit on the stool at home, and the action is very simple.

Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. Better hold a small object in your hand.

At the same time, squatting can make the legs get exercise, and it can also eliminate excess fat in the legs and make the legs shape better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

This action is mainly to exercise the muscles of the back, which can not only increase strength, but also reduce excess fat on the back and modify the back lines.

Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.

Push-ups enhance waist strength

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.

Lift your legs and tuck in your abdomen.

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Abdominal roll of fitness ball

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head 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. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs and bend your knees slightly. 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.

Matters needing attention in male fitness

I. Eight Taboos

(1) Don't blindly participate in activities beyond your ability, but exercise through physical activities within your ability.

(2) If conditions permit, please ask the physical education teacher or kinematics expert to prescribe exercise for you according to your physical health, and guide you to carry out safe and scientific exercise purposefully and in a planned way.

(3) Before each exercise, you must be fully prepared to overcome the physiological inertia of internal organs and prevent sports injuries.

(4) Stop exercising after meals, when you are hungry or tired; It is not appropriate to do more intense exercise just after you get sick.

(5) For unfamiliar waters, don't go into the water or dive casually to avoid accidents. When swimming in public swimming places, pay attention to public health and obey the management of staff.

(6) After each exercise, pay attention to sorting out and relaxing activities. This is conducive to the recovery of the body, so as to quickly invest in learning activities.

(7) Don't drink plenty of water during exercise, so as not to increase the burden on the heart or cause physical and gastrointestinal discomfort. It is not advisable to take a cold bath immediately after exercise.

(8) Before making or implementing your own exercise plan, you must go through physical examination and doctor's approval. If you have a certain disease or have a family history of hereditary diseases, you need to consult a doctor and exercise according to the suggestions of physical education teachers and doctors under medical supervision.

Second, the seven laws

1, the discipline of eating

Fitness must be matched with diet to have corresponding effects. Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.

Step 2 focus first

Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles.

For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.

3. perseverance

Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.

4, the rhythm of breathing

This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!

Core Tip-Fitness usually encounters two dilemmas.

First, it is counterproductive to be possessed.

Second, after working hard for a long time, I always feel futile and frustrated. Here are seven iron rules to share with men with strong heart and physique, which will help you practice harder and harder and stand out as soon as possible.

5. Calm down

When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles.

Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.

6. Don't compare.

Whether it is the load-bearing capacity or the number of exercises, it can't be sustained. Many people go crazy when they are working out. Always want to do more and become immortal quickly, which is quite dangerous.

If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable.

7. Set up an imaginary enemy

This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment.

This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends.

Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.

Doing these actions can make you have sexy abdominal muscles. 2. Sit on your back and roll your abdomen to create sexy abdominal muscles.

The correct approach is as follows:

1. Action essentials: lie flat on the mat, straighten your legs, bend your elbows with your arms, put your hands and half-lying fists on your ears respectively, then inhale deeply to make your abdomen roll up to the highest point, and then try to touch the bent knee on the other side of your body with one elbow joint, while the other leg of your legs is straight off the ground. At this time, your abdomen is always in a tight state, and swing your body to make the other elbow joint touch the other knee. At this time, the bent leg side returns to the straight state, but it should be kept off the ground. Inhale when you rotate, breathe when your elbow touches your knee, and then practice repeatedly.

2. Exercise frequency: the number of exercises and groups can be adjusted according to the level of abdominal muscles at one time, at least 20 times, and turning left and right is one action. After reaching a certain level, gradually increase the number of exercises, reaching 40-60 times in each group, with the best effect. Do 3-4 groups for each exercise.

3, precautions: the first thing to pay attention to is the problem of breathing. At the beginning, due to the poor strength of abdominal muscles, the movement was slow and the breathing frequency was relatively easy to master. With the strengthening of abdominal muscles, the frequency of exercise is accelerated and breathing is also accelerated. Always keep breathing in line with your movements. Secondly, it should be noted that the elbow joint should try to touch the knee. Only in this way can we ensure the range of activities, mobilize all abdominal muscles and achieve the goal of comprehensively exercising abdominal muscles.

Finally, I would like to remind you that supine abdominal rotation should be the last exercise of abdominal muscles. After practicing rectus abdominis and internal and external oblique muscles respectively. Doing supine abdominal roll and rotation transfer and mobilizing all abdominal muscles at the same time can improve the coordination and integrity of abdominal muscles.