frequency

Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.

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weight

The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.

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Correct status

When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more force the buttocks participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of low back strain.

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Leg lift

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The speed of action varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it.

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Leg lift in sitting position

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

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Sit up straight.

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the leg that remains straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

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Lie on your back, lift your legs and curl up.

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

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breathe

Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

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Chest exercises are mainly bench press.

Inclined bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise. In the initial position, lie on your back on the bench and put the barbell above the nipple. During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. When lifting, the back and buttocks should be placed flat on the stool surface, and the feet should be stepped on hard. Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. Lie on the bench with your head down and put the barbell on your chest with your hands. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.

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Dumbbell fly

Lie on your back on the bench in the starting position, fists facing each other, and lift dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

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Ballet-flavored abdominal exercises

Many fitness experts with advanced consciousness look for actions that can be used for reference from other sports forms to practice abdominal muscles. This set of exercises introduced in this article is selected from the action of Pilates. "Pilaz" is a way for ballerinas to strengthen their strength and quality. It emphasizes the unity of body and mind in practice.

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Beautiful abdominal muscles depend on three elements.

Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.