Please see the article I wrote before, which basically covers all the details of abdominal muscle exercise. If you have any questions, please send me a message. I have been practicing abdominal muscles for two months. It's not easy to practice from a small belly to eight pieces of iron that are slightly sexy now. I will leave tomorrow. Today, I will share my experience with the landlord: first of all, you should understand that everyone has abdominal muscles, but the degree of development is different. Your abdominal muscles are "hidden" because: first, your stomach is a place where fat is easy to accumulate, and of course it is you. The second step is to gain muscle, that is, to practice muscle. Next, I will share my experience and knowledge with you: the exercise we want to do is very simple, that is, sit-ups (hereinafter referred to as sit-ups). Don't be discouraged. My method is very special. In the first few days, do anaerobic exercise before doing sit-ups. I ran for a week, and then I only did supine for more than a month. I want to make it clear that one week is not enough, just remember that the longer you have to run, the better, and you can slow down. Scientific research shows that fat doesn't start burning until 20 minutes after people start sweating, so run as long as possible to prepare for the next supine. Next, I teach the landlord how to do supine. Various opinions on the internet may be better than mine, but mine is also summed up from many methods on the internet and I improved it myself. The landlord might as well try lying flat on the bed and bending his legs (there is an opinion on the internet that you should pinch your legs, but according to my personal experience, pinching your legs is not only not conducive to exercise, but also easy to lose balance. I have my legs apart. Then put your hands on your sides, not open your arms, but on your toes. Here, I want to make it clear that the general impression is that people hold their heads with both hands, but holding their heads with both hands is much more tiring than putting them in front, which may be a big blow to friends who just started exercising (it will not work if they don't do it for several times). I suggest you follow my method first, and then improve it if you think your head can bear it later. Anyway, I've been putting my hand in front of me until now. There is a second point that needs to be explained, that is, the problem of feet. I have practiced abdominal muscles many times before, but I have to give up halfway. There is a simple reason. The more I feel that the effect is not good, the culprit is the foot-the foot can't be fixed. When it is strong, it is fine, and it can be guaranteed not to tilt up. However, when it is very tired, it is inevitable that it will go out of shape, resulting in poor results. When I first started practicing this time, I also found many friends online to find ways to arrange my feet. Slowly, I found that my feet were not only unstable, but also a good measure. As for the following. In short, your feet can't be fixed, because once your feet are fixed, your other muscles, especially your leg muscles, will exert force when you do sit-ups, so the exercise effect of your abdominal muscles will be discounted, so do as I say, and after paying attention to these movements, focus on your stomach (I suggest you practice naked, if possible. Don't laugh, watch your muscles swell up and motivate yourself to work harder than anything else, right? ), and then there is the classic action-get up with your abdominal muscles, then lie down and get up again. . . . So to what extent? This is the measure I mentioned above. There are two criteria: whether there is pain in the first abdomen, and whether your feet can be safely placed on the bed. If these two standards appear first, congratulations, the effect of this exercise will be achieved. Today's exercise is over. If the second criterion appears, you can choose to call it a day, or take a break and continue practicing. Well, it seems that I have told you all my experiences here, but I haven't, because there are still two major problems that must not be ignored: First, many people have such a question, and I often see friends on the Internet who want to make detailed plans, such as how many times a day. My feeling is that others can't give it, because everyone's situation is different, but I can tell you something. Hehe, I looked up a lot of information to practice this abdominal muscle. It takes 72 hours, and 18 hours can recover about 90%. And muscles will only be effective if they are restored to a certain extent. Therefore, if the abdominal muscles still hurt, it will only make your stomach ache. It is suggested that the landlord practice three times a day at the beginning of each week, and do less each time. I feel sour. Just make a few more. Finally, according to the muscle law, it is good to do it once every two days, but you must ensure that your muscles are sore and can't be sore again, and then wait, not necessarily two days. When the muscles are not sore and you feel a little "recovering from a serious illness", practice again. This law, in conjunction with the two measures I mentioned above, can basically give you some direction. Secondly, there is a second big problem. After a period of practice, you may be pleasantly surprised to find that the small belly is gone and replaced by pieces of strong and sexy muscles. You can't help but be overjoyed, but if you look closely, it seems wrong. Why do I only have four or six abdominal muscles? I can tell you, in general, this is the case, because the effect of traditional supine exercise on the lower four muscles is not as good as that of the upper two muscles, which is also a problem that occurred when I was about a month old, and then I found another way, that is, another way: it is very simple, lifting my legs. Lie flat on the bed with your hands stretched naturally and supported at your sides. Note that it keeps you balanced, not supported by your hands! Then raise your legs to about 45 degrees, and then you won't force your upper abdominal muscles. Then be careful not to put your legs down on the bed and lift them up when you are near the bed. Practice this for about two weeks, because you have the foundation of the upper four blocks (traditional supine is not to exercise the lower four blocks at all), and you can come out. Shout ```` finally finished. My hands are sore from talking so much in one breath. These are all things that I have worked hard to find on the Internet for two months and summed up myself. I won't talk nonsense without my own personal experiment. Every word is true. My ABS look a little sexy now. You don't know what it's like to lose your waist and stomach. That's a strong sense of accomplishment. Don't let me down for typing so many things, I can't play fast:) Finally, I wish: exercise is successful. .....