First, reduce the body fat rate, abdominal muscles naturally appear.
If you want abdominal muscles, you must first have a thin waist. When the physique is lower than 10%, the abdominal muscles will basically be displayed, that is to say, everyone has abdominal muscles and everyone has a horizontal line. It's just that everyone's abdominal muscles are different in size and fat, and they can be exposed or not. As long as you are thin enough, your abdominal muscles will be exposed to outsiders.
Second, strengthen abdominal muscle exercise.
Only when the abdominal muscles are stronger and the muscles exercise more, the lines will be more obvious. How to become strong, first of all, you need to know which muscles are made up of abdominal muscles. The main abdominal muscles that can be seen on the outside are rectus abdominis, oblique abdominis and oblique abdominis.
When you want to exercise the rectus abdominis, you can use abdomen retraction and leg suspension, in which abdomen retraction is a training action to exercise the upper part of the rectus abdominis and leg suspension is a training action to exercise the lower part of the rectus abdominis. Russian twist can be used to train the external oblique muscle and the internal oblique muscle.
Upper part of rectus abdominis: abdomen contraction
In the process of doing belly roll, we should pay attention to the fact that our spine should start in order, from cervical vertebra to thoracic vertebra to lumbar vertebra, and bend slowly, while avoiding the exertion of the head.
Lower part of rectus abdominis: suspended leg.
You need to lift your lower limbs with a crossbar or horizontal bar so that your knees are close to your chest. When doing this, you have to imagine that there is a tail behind your hips, and this tail will roll up your navel, so you have to rotate your pelvis upwards, and at the same time, your lower limbs are close to your chest to complete the leg lifting action. The main purpose of leg lifting is to exercise the lower part of rectus abdominis.
Abdominal oblique muscle: Russian torsion
Russian waist twisting is a very common fitness action, mainly to exercise the rotation and anti-rotation ability of one's trunk. Pay attention to two points when doing actions: ① cooperate with breathing. In the process of doing exercise, breathing should be carried out according to the action mode of exhalation and inhalation. ② The torso drives the upper body to rotate. In the process of rotation, many people subconsciously use their hands to drive their bodies to move to both sides to complete the trajectory of action. In fact, it should be that the trunk rotates left and right to complete the corresponding action.
Efficient fitness requires fitness exercisers to focus on their own exercise, and half-hearted exercise can get twice the result with half the effort. Another point is that if you want to strengthen a certain part, such as abdominal muscles, it is best to put it in front of the exercise, which means that besides warming up, it is best to put it at the beginning of the exercise. Because if you want to exercise your arms in the future, the abdominal muscles will still have a certain stimulating effect after exercise. It is also because abdominal muscles are very important. Abdomen is a hard-working muscle group, no matter how you stimulate it, the more the better.