There are many ways to exercise abdominal muscles, and many beginners don't know how to distinguish between good and bad and those that suit them. In addition to those eye-catching complex movements, Bian Xiao brings you four sets of classic movements that have been proved to be effective. You can choose the action that suits you, find the right method, and then achieve the desired goal.
The following are divided into mermaid line, vest line, 6(8) abdominal muscles and overall abdominal exercise. If you want something, practice that action. As long as you stick to 1-3 months, I believe you can reach the shape in your mind.
But it should be noted in advance that all exercises need to be persisted, persisted and persisted. You can't do anything by giving up halfway. Secondly, we should pay attention to a good diet and sleep, and don't eat anything high in fat in our diet, otherwise we will eventually consume the energy in fat and eat it back. Your sweat will surely sigh for you. Sleep means going to bed early and getting up early. Don't stay up late and don't stay up late. Finally, exercise. Exercise needs reasonable and scientific planning. Although abdominal muscles are hard-working muscles, don't practice them every day. You need a proper rest, so that the abdominal muscles can grow new muscle fibers (that is, the shaping effect you are pursuing).
Mermaid line exercise action: side spin kick
Mermaid line, also known as external oblique muscle, refers to the muscle with a diagonal block from top to bottom next to the abdominal muscle. Therefore, you should do lateral rotation when exercising, but unlike the abdominal muscles, the external oblique muscle is not a very hard muscle, so you don't need to bear weight, you just need to practice many times.
Vest line exercise action: sit-ups
Just need a yoga mat, lying on the floor with your hands crossed on your chest to keep it stable; The upper body is curled until the neck and knees are equal or slightly higher.
Eight-pack ABS exercise: mountain running
Mountain running can squeeze the lower abdominal muscles during exercise, which is one of the effective ways to exercise abdominal muscles quickly.
Overall abdominal exercises: plate support
Plate support can be said to be one of the simplest fitness movements, just keep lying prone. It looks simple, but it's hard to do in practice. This action can involve more than 70% muscles of the whole body, especially the stimulation of the core muscles. You can do this action for 5 minutes (that is, the time of a song), then you are a great god.