When people are desperate for something, they often make some small mistakes. For example, some people don't think about their body fat percentage, but practice abdominal muscles directly, thinking that this can help them lose their stomachs. Others will naturally think that the more difficult the action, the better the effect, so they will not consider their basic situation and endurance, and directly challenge the difficult ones.
First of all, abdominal muscle training aimed at abdominal muscles, not abdominal fat. If your body fat rate is high, all you need to do to lose weight is to lose fat. Abdominal muscle training increased the thickness of abdominal muscles to some extent. Therefore, for fat reduction, the significance is not great. If the physical fitness rate is high, it is necessary to reduce fat. Of course, you can also do proper abdominal muscle training, but don't take abdominal muscle training as the main exercise method. Secondly, the more difficult the training, the better the effect will be, but if the ability is not reached, it is useless to do bad movements, so choose the right movements.
Besides, there are many kinds of abdominal muscle training we are talking about. How to choose training methods? As we all know, any training is not the more movements, the better, so we should choose targeted training. In other words, we should choose the corresponding action according to the muscle structure. The familiar abdominal roll is mainly aimed at the lower side of rectus abdominis. The whole abdominal muscles have two training movements. In addition, the purpose of twisting exercise is to train the abdominal oblique muscle. So there are about three types to choose from when choosing an action.
The choice of action is not the more the better, the key is to see if there is a correct choice and whether it is comprehensive. These actions we want to share can stimulate the abdominal muscles well and exercise the abdominal muscles in a targeted way. In order to harvest a flat abdomen, next, let's talk about these movements.
Action 1: Bend your knees at both ends.
The main exercise from both ends is rectus abdominis. Lie on your back on the mat, with your back tightly attached to the ground, and your arms straight on both sides of your head in a straight line with your body. Keep your legs together, keep your feet off the ground, and use abdominal force to raise your upper body and legs at the same time. During the process, keep your legs and arms straight and try to touch your feet with your hands. After reaching the top, pause for a while, and then return to the original position.
Action 2: Lie on your back and lift your legs.
This action mainly exercises the lower side of rectus abdominis. Lie on your back on the mat, with your back close to the ground, your arms naturally placed at your sides, your legs together and your feet off the ground. During exercise, always keep your back close to the ground, keep your body stable, raise your legs together and let your hips leave the ground. Reach the top, pause for a while, then slowly lower your legs and return to your original position.
Action 3: Russian distortion
Russian waist twisting is mainly aimed at abdominal oblique muscle training. Sitting posture, sitting on the mat, only supporting your body with your hips. Legs together, slightly bent, hands holding dumbbells on his chest. While keeping your body stable, turn your shoulders to one side and the other side until the movement reaches its peak, and then turn to the other side after a pause.
Action 4: Mountaineering Run
Mountaineering is mainly aimed at the underside of rectus abdominis. Bend down on the mat, support with your hands straight, and keep your legs straight while you are together. Keep your back straight, tighten your abdomen, and quickly exchange your legs to your knees. During the movement, always keep your body stable and don't shake from side to side.
The above four movements are all the movements we are going to talk about today. They train for different parts of abdominal muscles, as long as they train according to the movements we introduced, and keep the standard of movements while insisting on doing them. You are sure to get the result you want. So abdominal muscle training tried not to move. He can develop good abdominal muscles as long as his movements are comprehensive and few.