Abdominal muscle training's method is universally acknowledged, and many people want to have perfect abdominal muscles. Many of abdominal muscle training's movements are unarmed and don't have to be performed in the gym, so the requirements for the venue are low. Let's take a look at the world-recognized abdominal muscle training method.

World-recognized abdominal muscle training method 1 1, sit-ups.

Sit-ups are a good way for people to exercise their abdomen. Lie flat on the yoga mat, straighten your feet or the bay area, and hold your head in your hand to buy prizes. All the strength is used in the abdomen, supporting the upper body and keeping the lower body still. You can see the abdominal muscles in a moment.

Second, squat leg movement

Lie flat on the yoga mat, put your hands on your head or your sides, lift your legs, support your weight with your abdomen, and then squat down your legs. This method is also very good and can be done at home.

Third, lie on your side.

The feet are superimposed, one arm is supported on the ground, the whole body is supported by the feet and arms, and then the abdomen is lifted off the ground by the strength of the abdomen, and the operation is repeated, so that the abdomen can be well exercised.

Fourth, use rollers.

Hold the handles at both ends of the roller with both hands, kneel on the mat, then slide the roller forward, recover your body with the strength of your abdomen, and repeat the operation, which is also a good repetition of exercising your abdomen.

Fifth, lie on your back with your ends up.

This exercise is similar to sit-ups, but different from sit-ups. It mainly uses the strength of the abdomen to burn abdominal fat quickly. The legs are straight, and the directions of 90 degrees and 120 degrees can be changed at will. Exercising abdominal muscles is very effective and quick.

Six, flat support

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

Seven, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It should be noted that don't touch the ground when your legs swing down. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

World-recognized abdominal muscle training method 2 1, leg lifting and abdomen closing.

Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.

2. "Cycling" exercise

In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.

Step 3 twist your waist

Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

4, sideways bending movement

Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row

5. Touch your feet

Lie flat on the bed or cushion, bend your legs, raise your head and neck upward, and you will see your legs. Touch your ankles with both hands. Repeat. Generally, we should stick to the 10 group at the beginning and gradually strengthen our strength. Soon your abdominal muscles will wave to you.

6. Lifting method

This method was created by Mr. Bruce Lee himself, and the exercise intensity is very high. It 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 you lift it up, mainly your waist.

Abdominal muscle training Act 3 is universally recognized. Five ways for beginners to practice abdominal muscles quickly.

1. Bicycle type

By lying on the ground and alternately training abdominal muscles by simulating pedaling a bicycle pedal, one-cycle abdominal contraction can effectively affect the muscles of upper abdomen, lower abdomen, side abdomen and lower waist. * * * Two groups are required, 24 times in each group (stretching the left and right feet respectively 12 times), and a rest of 30 seconds is allowed between each group.

Lie on your back and tuck in your abdomen.

The most classic abdominal muscle training action mainly acts on the upper abdomen; Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * There are 3 groups, each group 10 to 12 times, with a rest time of 30 seconds allowed between groups.

Lift your back legs.

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty. It is worth noting that don't touch the ground when your legs are hem. * * * Three groups are required, each group 10 to 12 times, and a rest time of 30 seconds is allowed between groups.

4. Logging style

Logging is an effective action to train the lateral abdominal muscles, because with the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ); It's best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure that the training principle is fast and slow, and the dumbbell should be raised above the head every time; * * * Three groups are required, 8 to 12 times in each group (one side is changed to the other side after 8 to 12 times, and one time on each side is regarded as a complete group), and a rest time of 30 seconds is allowed between each group.

5. Trunk rotation

The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can keep your feet on the ground and reduce the difficulty. After the upper-middle stage, you can make your feet off the ground to increase the difficulty, and always keep your back straight during the rotation. * * * It needs to be divided into three groups, each group 12 times, and there is a 30-second rest time between each group.