There are many ways to practice abdominal muscles. Some people don't like going to the gym. They can usually use sit-ups to help exercise their abdominal muscles. But this sit-up is difficult and troublesome, so some people will choose to go to the gym to prepare for fitness. The gym is well equipped, and abdominal muscles are the most effective, but many people still don't know how to choose for the first time. So how do you practice Jeff in the gym?
Do sit-ups. You have been doing sit-ups since you started exercising. This shows the effectiveness and feasibility of this method. Don't doubt that if you still don't have abdominal muscles after a long exercise, it only means that you haven't practiced enough time.
Riding method, the riding here is not a real riding. The posture and movements are just like riding a bicycle. You lie on your back on the mat or bed, your legs are raised at an angle of about 40 degrees with the horizontal line, your hands are pressed under your ass, and then you kick your legs like riding a bicycle.
Touch your feet, lie flat on the bed or cushion, bend your legs, lift your head and neck up, and you can see your legs. Touch your ankles with both hands. Repeat. Generally, you should stick to the 10 group at first, gradually increase your strength, and soon your abdominal muscles will wave to you.
The lifting method, created by Mr. Bruce Lee himself, is very intense and 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 lift it up and do it repeatedly.
If you practice abdominal muscles in the gym, you can choose this method to practice your abdominal muscles. The good effect of abdominal muscles is that they must be adhered to for a long time to be more effective. When you want to practice your abdominal muscles, you should exercise more. There are many instruments in the gym that can help you develop good abdominal muscles, but the methods should be appropriate, not too much, and there is no harm to your body.
Lie down and lift your legs. Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.
Pay attention to when doing the action:
1. The body is easy to shake. You can find a partner to resist the upper body to prevent the body from shaking.
2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.
3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.
Lie on your back, lift your legs and pedal.
Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.
Pay attention to when doing the action:
1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast.
2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".
sit-up
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.
Pay attention to when doing this action:
1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.
2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.
3. Pay attention to the stability of the upper body. 4. Don't kick your feet.