The former abdomen can further strengthen your abdominal muscles through this set of movements, and the latter can also use this set of movements to reduce fat in the abdomen and strengthen the muscles buried deep below.
You must finish this set of training moves efficiently, because there are other jobs and things to do in your life, so when you come to the gym, you should go all out.
This is also the main idea of this training program. Although this program will only take you fifteen minutes, you can still practice other parts after completion. But you should focus on the target, that is, the abdomen, and finish it as soon as possible.
If you want to strengthen a part, all you have to do is put it at the front of the training. If you put the training of abdominal muscles at the beginning, you will find that you are doing other actions later.
For example, when training the arm to bend, the abdominal muscles will have a strong sense of stimulation. You just put abdominal training first.
Action 1: Lift the leg by lifting the weight.
What is the reason for putting this action in the first place? Difficult? As mentioned above, if you want to stimulate a certain part, treat it with the most difficult difficulty. Moreover, this action can effectively stimulate the abdomen, which is a whole abdominal training. You can also increase lateral position training to stimulate the muscles outside the abdomen, making this movement more difficult.
The first point of this action is to bend your arms slightly to prevent your body from swinging. At the same time, tighten your core muscles to prevent the lower body from swinging. Any swing will affect the strength of abdominal muscles, so try to avoid it. Complete ten times as a group, and do three groups in one * * *.
Action 2: lower oblique belly roll
The last action will give your lower abdomen a strong sense of stimulation. This action is mainly to stimulate the upper abdomen. First of all, naturally lie on the upper inclined plate, fix your legs and let your abdomen exert its full strength. Then put your hands on both sides of your head, lift your upper body with the help of abdominal strength, and slowly return to the starting position after the abdominal muscles are fully contracted, and then repeat the above actions.
If you can't complete the corresponding number of times, you can reduce the difficulty of the action by flattening the downhill to complete the specified number of times. Fifteen in each group and three in each group.
Action 3: balance the ball and roll your belly.
This action can make the whole abdomen get a good exercise, just with the help of a balance ball. First lie flat, hold the balance ball with both hands, then tighten your abdomen, lift your arms and legs at the same time, and then hold the ball with your feet. Then pass the ball repeatedly between your hands and feet. Reciprocating ten times is a group, and one * * * is three groups.
Action 4: Abdominal chakra
Most friends will use this action to strengthen the abdomen, but it is not standardized. Stop every movement for four seconds. When you roll to the end, hold it for four seconds, and then roll back slowly. If you are tired, do your best. At this time, the longer you stay, the better. All you have to do is keep doing the whole group training.
This set of movements can be integrated into daily training, and the abdomen can be stimulated for about ten minutes before each exercise, which can save the time dedicated to practicing abdominal muscles.
Persistence will pay off, and thin boys can also become muscular men and move towards a strong road! I still remember those tall and thin people who became muscle men sought after on the internet because of fitness and iron training! Martin Ford, Huang Zhihong and others. Are typical muscle behemoths. This guy had the same experience today, but his muscular figure is worth looking forward to!
With open arms and tight muscles, he is handsome and compelling, not only because of his attractive face value, but also because he has powerful unicorn arms, full pectoralis major and Tian Zi abdominal muscles and clear talus anterior muscles! Such a good figure can't be separated from the iron lifting in the gym for ten years!
There is value and muscle. From the beginning, he had only a little outline. He knows there is still a gap between himself and his friends around him, but he never gives up and insists on being the best himself! The circumference of deltoid muscle is more full and stylish, the separation degree of unicorn arm is clearly visible, pectoralis major and 8 abdominal muscles are full and symmetrical, and some are the most muscular and masculine bodies!
It is not only sweat that flows in the gym, but also the embodiment of willpower! Only by learning to communicate with people who are better than themselves can we grow faster! He has always been open-minded to consult and learn from friends who are better than their muscles and bodies! So you can see that his muscles and figure are getting better and better!
The constant change of figure has given me more and more confidence. From the thin man with a face value in the past to the muscular figure, the muscular man with the unicorn arm is not tired all the way, but grows in the process!
Wearing a vest can also be so stylish, the muscle circumference is fuller, the muscle tightness, circumference and line sense are clearer, and the muscle strength is more sufficient. The unicorn arm with veins standing out is enough to show that his muscle strength is getting better and better!
Let's show a unicorn arm. Fitness legend Schwarzenegger's favorite fitness part is biceps brachii! This part is also the favorite muscle part of many fitness men. In the training process, what he cares about and likes most is this wavy unicorn arm, and the biceps that are bent at will are enough to make you feel the mechanical beauty of the unicorn arm!
In addition to showing his mighty biceps, he especially likes to show off his strong thighs, because it is a powerful symbol of men. If there is no man who practices legs, how can we see the importance of practicing legs to men! Therefore, as a man, you must remember to practice your legs more. Fitness needs scientific methods, but also needs to pay more attention to what you should improve and make up for! Come on!