Several simple ways to exercise abdominal muscles. Many male friends dream of having strong abdominal muscles. For many dieters, abdominal muscles should be familiar, but many people don't know how to practice. Now share a few simple ways to exercise abdominal muscles.
Several simple ways to exercise abdominal muscles 1 body-building ball abdominal curl
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Lift your legs and tuck in your abdomen.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
power supply control
When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
Aerobic training
Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.
Sit-ups:
Mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
Lift your legs and abdomen:
Mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.
Bend your knees:
Focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.
Touch your toes alternately:
Lie flat with your feet straight and your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
Waist twisting:
Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can turn l0 turns clockwise, and then turn 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Several simple ways to exercise abdominal muscles 2 How to exercise abdominal muscles with beer belly
Stay on a diet
Pay attention to the intake of fat and grease, and eat more fresh vegetables and fruits in daily life, which will help to enhance the body's metabolic function and help to lose weight.
Do more aerobic exercise.
Aerobic exercise means that the human body exercises when the oxygen supply is particularly sufficient to achieve physiological balance. Secondly, aerobic exercise is very rhythmic and lasts for a long time. Friends who want to practice abdominal muscles need to stick to it 3-5 times a week and exercise for 40 minutes each time.
What are the exercises for exercising abdominal muscles?
sit-up
Doing sit-ups for a long time can consume a lot of abdominal fat and improve abdominal fat. Long-term persistence can exercise abdominal muscles well.
Platform entry
Plate support is a kind of whole body exercise. By doing plate support, you can effectively exercise abdominal muscles and consume abdominal fat.
What to eat to exercise abdominal muscles?
beef
Beef has less fat content and is the first choice for muscle gain and promotion. Eating beef in moderation can promote appetite, help strengthen physical fitness, strengthen bones and muscles, and help exercise abdominal muscles.
Fresh vegetables and fruits
Vegetables and fruits should also be eaten in moderation, which can supplement vitamins. It has a good effect on promoting muscle growth, such as pineapple, orange, broccoli, strawberry, lettuce and vegetables. Eating fruits and vegetables can supplement vitamins, which is good for keeping fit.
Can you get up in the morning and practice abdominal muscles on an empty stomach?
I can't.
When the body is in strenuous exercise, the sympathetic nerve will get excited, which will directly affect the mood, and it is easy to have hypoglycemia in the morning. At this time, consuming a lot of energy is prone to hypoglycemia symptoms, and fasting exercise should be avoided.
The best time to exercise abdominal muscles every day
The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. According to this, several optimal exercise time periods can be deduced.
Morning meeting: from morning till 5: 30-6: 30 before breakfast.
Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.
Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.
Evening session: 2 hours after dinner to19: 00-21before going to bed.
When the human body does strenuous exercise in the morning, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. Moreover, people's blood sugar is relatively low during this period, and because people consume a lot of blood sugar if they exercise, it is easy to have hypoglycemia during this period, while afternoon exercise is affected by objective factors such as work, work and housework.
Exercise in the evening is the most beneficial, because people's physical exertion or physical adaptability is the best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
It is not easy to exercise perfect abdominal muscles for a long time. You need your perseverance and endurance. In addition to exercise, we should adhere to a scientific diet, supplement more foods rich in protein, eat less foods with high calories and fat, and develop good living habits. Keep doing this for a long time and you will have perfect abdominal muscles.