Usually, you can try to do strength training in the morning and continue to do strength training for the target muscle group at night, but the training at this time is biased towards aerobic training. Then, after aerobic training, begin to practice abdominal muscles.
So the important content we are going to share today is abdominal muscles. Why share abdominal muscles? Because this is a world of looking at abdominal muscles. Whether boys or girls, more and more people begin to want to have abdominal muscles. But if you look closely, you will find that among all the people who practice, perhaps less than 5% insist on practicing abdominal muscles every day.
Then, in less than 5% of the population, some people practice abdominal muscles every day. Although we usually say that abdominal muscles, like other muscles, need rest and recovery after training. But people may really be different.
Let's continue to say, if we practice every day, how should we practice?
It seems a bit overtraining to train abdominal muscles every day, but please imagine how much pressure abdominal muscles need to bear every day. Your sitting posture, your smile, your core muscles and limb stability, and your abdominal muscles have been doing work. When abdominal muscles are used to using high-intensity pressure, the only way to grow abdominal muscles is to abuse 15 to 20 minutes every day.
The next training plan I want to share is 4 weeks, of which the second and fourth weeks are strength training. Abdominal strength training is also weight training. The basis of weight-bearing training is also the top priority of strength training. We will break down the weight training movements, and each movement will be divided into three groups for 20 seconds, and then the next movement will be carried out. There are 8 movements in a cycle, and this set of movements is done at the end of each day, that is, after aerobic training at night.
The first action is to swing the dumbbell with both hands and swing it left and right 10- 15 times. Sorry, I didn't find similar movements in the materials, but I can tell you that when you swing the dumbbell from side to side with both hands, it actually squeezes the abdominal muscles to some extent. This action is a warm-up action.
The second action is to push your stomach straight and bend your knees.
Also do 10- 15 times.
The third action is a sprint in the air.
I think it's already very difficult to start from the second action. If you can't do it, you can skip it for a while and do the next action.
The fourth action, spider crawling.
Although this action doesn't look so difficult, it is also very laborious to do. The number and times of groups are the same.
The fifth movement, the dumbbell rotates three-quarters of the weight.
This is no problem, but if you are at home, you can finish it. You can hold a heavy book or a dumbbell with both hands.
The sixth action is to lift the abdomen during the peak load period.
Similarly, both hands need to take a heavy object, and then get up and squeeze the abdomen.
The seventh move, solid ball dunk.
The eighth action, the rope is rolled up.
Under normal circumstances, we all practice this movement in kneeling position, but standing position is also possible.
Well, that's all I want to share. I wonder if it will help you after reading it.