First of all, we need to know what kind of abdominal muscles are perfect. The perfect abdominal muscle should not only have six obvious lines, but also have a good shape of the external oblique muscle, and there is no fat on both sides of the waist. Traditional sit-ups cannot accomplish such a task. How should I practice? Brother, as long as you have perseverance and persistence and train in a scientific way, you will succeed.

Most people have a misconception that the greater the weight, the better the training effect. Other muscles may be like this, but abdominal muscles are not. The purpose of our abdominal muscle exercise is not for its absolute strength, but to increase its endurance, so the training method should also focus on persistence and endurance.

Before you start exercising, you should also make it clear that your abdominal muscles are not obvious, not necessarily that your muscles are not exercising well, but that the culprit is a thick layer of fat on your stomach. Therefore, while exercising your muscles, you should also pay attention to burning off excess fat through exercise and exposing your strong abdominal muscles. Ok, knowing this, let's start training, and introduce the following actions to you:

First, cross the abdomen.

This action is also called pedaling in the air. Lie flat on the ground, bend your arms, put your hands on your ears, bend your left leg and do pedaling. At the same time, your abdomen contracts and your upper body lifts, so that your right elbow touches your left knee. After reaching the position, pause for a while, slowly put it down, and the left elbow of your right leg moves like this. The advantage of this action is that it can fully exercise all the muscles in the abdomen. Do three groups every day, each group 12- 14.

Second, lift your legs and abdomen.

This action mainly exercises rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, put your hands on your sides naturally, put your legs together and lift up. After your hips are slightly off the ground, pause and slowly put them down. This action should pay attention to two points. First, pay attention to keeping the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down. When there is still 10 cm from the ground, you can stop and start the next action.

Third, the air is rolled up.

As the name implies, this action is to be done in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn slightly, contract sideways and alternate left and right. Pay attention to keep the upper body vertical, the movement must be steady, and pause after contracting to the highest point. This action can contact the abdominal external oblique muscle well.

As for diet, we should pay special attention to it. We should not eat high-calorie, high-fat and cold things, which will lead to fat accumulation, so we should pay special attention. Stick to it for a while, and the effect will definitely come out.