How to practice abdominal muscles
1, lift your legs and abdomen.
Mainly to develop 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 is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
2. "Cycling" exercise
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.
Step 3 twist your waist
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
4, sideways bending movement
Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
5. Touch your feet
Lie flat on the bed or cushion, bend your legs, raise your head and neck upward, and you will see your legs. Touch your ankles with both hands. Repeat. Generally, we should stick to the 10 group at the beginning and gradually strengthen our strength. Soon your abdominal muscles will wave to you.
6. Lifting method
This method was created by Mr. Bruce Lee himself, and the exercise intensity is very high. It may be too much for you at first. If you can persist, the effect is particularly good. Lie flat on the bench, hold the fixed handle at the top of the bench with both hands, then straighten your legs and tighten them, slowly leave the ground, slowly lift them from the waist down, and then slowly put them down. Note that when you put it down, your legs and waist still can't touch the stool surface, and then you lift it up, mainly your waist.
Seven most effective ways to exercise male abdominal muscles
1, bench 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.
2, fitness ball belly roll
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.
3. Reverse abdominal roll
Lie on your back, then press your lower back to the ground, put your hands on your sides, raise your legs at 90 degrees with your upper body, cross your legs and slightly bend your knees, then tighten your abdominal muscles, exhale and lift your hips, keep your lower back off the ground for 2 seconds, and then return to your original position.
Step 4 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.
Step 5 board the plane in the air
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. Lift your legs and climb on the 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.
Step 6 record
Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.
First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, make sure that dumbbells are raised above your head every time. * * * It is necessary to do 3 groups, each with 8- 12 times (after one party completes 8- 12 times, the other party will be replaced, and both parties will complete one group), and a rest time of 30 seconds is allowed between each group.
7, supine leg lifts
Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It should be noted that don't touch the ground when your legs swing down. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
You can't just do sit-ups when you practice abdominal muscles.
1, muscle strength control
When doing sit-ups to practice abdominal muscles, I am most afraid of counting, because it is unnecessary. When we do sit-ups, we should keep the abdominal muscles tense, don't relax, and don't ask for too fast speed; Each group moves until the muscles feel burning. This is the correct way to do sit-ups.
2. Aerobic training
To lose fat, you must do aerobic exercise, which can't be achieved by strength training or equipment exercise alone. Besides, you can't just run one step. Every time you do aerobic exercise, you must keep exercising for more than 30 minutes to meet the requirement of burning body fat.
3. Equipment training
Many people do bare-handed exercise instead of equipment-related abdominal training, which is an unscientific exercise method, because when you reach a bottleneck, you need stronger stimulation to break through that obstacle. The same is true for exercising abdominal muscles. Of course, you can't force the weight of the equipment and change the weight of the equipment without deformation.
Step 4 prescribe diet
The dietary guidelines for reducing fat and increasing muscle are basically: eat less and eat more meals; Don't overeat, try not to eat fried food and greasy food; Eat more fruits, vegetables and other green foods containing cellulose and vitamins to ensure that the body maintains an acid-base balance.
Summary: In fact, it is not only important to practice abdominal muscles, but the most important thing is persistence. You can't fish for three days and dry the net for two days. As long as you keep practicing, your abdominal muscles will not be far away.