Abdominal muscles mainly include rectus abdominis, external oblique muscle, internal oblique muscle and transverse abdominal muscle. When exercising, the rectus abdominis is generally divided into upper and lower parts, because it is difficult to exercise the whole rectus abdominis at the same time in general movements. The external oblique muscle and the internal oblique muscle move at the same time, so only the external oblique muscle is shown. First, rectus abdominis. 1, Upper abdomen (upper part of rectus abdominis): (1) Sit-ups: If the movement range is too large, the effect of exercising the upper abdomen is not as good as that of rolling abdomen, and it is easy to hurt the back and spine. (2) Abdominal roll: It is safer and more effective to exercise the upper abdomen. 2. Lower abdomen (lower part of rectus abdominis): (1) supine leg lifting: For people with weak upper limb strength, it is easier to control the leg lifting action on the flat plate. (2) Leg-hanging and leg-lifting: Compared with supine leg-lifting, arms and shoulders are required to have certain strength to maintain the necessary stability of the body and exercise to the lower abdomen. (3) Roman chair leg lift: it is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen. (4) Parallel bars leg lifting: It can help you improve your abdominal strength and deepen the separation of abdominal muscle lines, but it requires higher arm strength. (5) Vertical leg lifting: This action is mainly aimed at the lower abdomen. Legs are always raised and lowered in a vertical position. 3. Upper and lower abdomen (whole rectus abdominis): (1) Hip lifting and leg lifting: the simplest hip lifting and leg lifting is a good choice for people with weak upper limb strength. (2) Hang your hips and lift your legs: exercise the whole rectus abdominis muscle greatly. (3) Support hip lifting and leg lifting: similar to hanging hip lifting and leg lifting. Generally, it is mainly supported on Roman chairs and parallel bars. (4) Lie on your back and bend your knees at both ends: it is equivalent to double belly rolling, which will exercise your upper and lower abdomen at the same time. (5) supine, straight legs at both ends: straight legs sit on your back, and both ends are V-shaped, so it is called V-up, similar to supine, and both ends bend their knees. It is also a double belly roll, which can exercise the whole rectus abdominis.

Second, the external abdominal oblique muscle (including the internal abdominal oblique muscle): (1) lateral abdominal rolling: lateral abdominal rolling is undoubtedly a good choice for exercising the external abdominal oblique muscle. Although there are various types of lateral abdomen, the movements and effects are basically similar. (2) Abdominal torsion: it is also the most extensive method to exercise the abdominal external oblique muscle. (3) Weight-bearing rotation: It is an effective way to exercise the extraabdominal oblique muscle, which can be completed by a simple barbell. (4) Weight-bearing lateral flexion: It is also an effective way to exercise the abdominal external oblique muscles, which can be completed by simple barbell dumbbells. Third, transverse abdominal muscles: abdominal vacuum contraction: it is one of the few movements that can exercise transverse abdominal muscles. (4) Abdominal muscle synthesis: including rectus abdominis, external oblique muscle, internal oblique muscle and transverse abdominal muscle. Sit on your back, belly in and turn around (stepping in the air): suitable for fitness enthusiasts who have a certain foundation in abdominal exercises. This action can further improve the strength and endurance of the abdomen and is the best comprehensive exercise method for abdominal muscles. 1, you must run, jogging with sprinting for more than 40 minutes every day. 2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. 3, sit-ups, 3-5 groups a day, 30 in each group, remember not to just do sit-ups, otherwise the abdominal muscles are there, sebum can not go down to see the lines. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning; Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning; Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots; Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and loud voice). Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off, which can effectively promote the growth of your body, the strength and beauty of muscles in various parts, and also improve your jumping ability, explosiveness and endurance. Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school); Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it can clean up the garbage in the body and improve the digestive function of the body, which is beneficial to the length of meat, especially the length of gluten.