The effective action of standing and practicing abdominal muscles is that a good figure is only thin, but it needs curves. However, our normal muscle groups can only be effective after a lot of exercise training, and we must accurately find the sense of strength of abdominal muscles. Let's share the effective actions of standing and practicing abdominal muscles.

The effective action of standing and practicing abdominal muscles is 1. Action 1: Bend your knees and abdomen 20 times.

Stand with your feet apart, holding dumbbells in each hand or lifting them with your bare hands.

Begin to contract from the lateral abdomen, shorten the distance between the left shoulder and pelvis, and lift your knees to squeeze the lateral abdominal muscles.

Alternate sides, exhale when lifting knees, and inhale when lowering knees.

Action 2: Stand and turn your elbows and knees (15 times, change sides)

Stand with chest and abdomen, hold dumbbells with both hands, or make fists with your bare hands.

Lift your knees and turn your upper body to the opposite side at the same time

Keep your movements coordinated and coherent, and turn your elbows as close to your knees as possible.

Action 3: Lift your knees obliquely and abdomen (20 times).

Standing posture, legs open, feet shoulder-width apart, hands holding dumbbells.

The contraction starts from the lateral abdomen and shortens the distance between the left shoulder and the contralateral pelvis.

The other leg lifts the knee to the opposite side and squeezes the lateral abdominal muscles.

Alternate sides, exhale when lifting knees, and inhale when lowering knees.

Action 4: Turn left and right when standing (20 times)

Stand, tighten the core, hold dumbbells or fists with both hands, and open your legs slightly wider than your shoulders.

Turn the shoulders to drive the upper body to rotate, and the head rotates with the upper body.

Try to keep the lower body stable.

Action 5: Kick forward (15 times, change sides)

Standing posture, legs slightly apart, lifting dumbbells horizontally forward with both hands, or lifting them horizontally with bare hands.

Tighten the core and keep the upper body fixed.

Lift one leg to the maximum.

Kneeling can be done on the other side or alternately.

Action 6: Lift knees and abdomen (15 times, change sides)

Stand with dumbbells in both hands, elbows bent, arms vertical and arms parallel to the ground.

Tighten the core and keep the upper body stable.

Lift your knees forward with one leg, and press your elbows down to contract your abdomen.

You can change sides or alternate.

Action 7: Unilateral leg lifting and abdomen reduction (15 times, changing sides)

Stand with your feet apart, with your left hand akimbo, and your right hand (with dumbbells clenched or bare hands) extended to the left, stretching the distance between your right hand and your right foot to the longest.

Lift the right leg to the side and press the right arm down at the same time to narrow the distance between the elbow and the leg.

Tighten the core and keep the body stable.

Effective actions of standing and practicing abdominal muscles II. The first point: the body lies flat, the left hand (or right hand) holds the back of the head, and at the same time the right leg (or left leg) bends so that the knee is close to the elbow of the left arm. Eyes can look at the abdomen, watch the abdominal fat shrink and release, and finally become sexy and charming abdominal muscles.

The second point: sideways belly rolling exercise. Lie on your side, also hold the back of your head and lift your upper body and legs at the same time.

The third point: bend your legs and roll your abdomen. Lie flat, lift your calves and thighs at 90 degrees, slowly lift your upper body, put your hands on your head, and look at your abdomen.

The fourth point: lie flat and lift your legs. Lie on your back, put your arms close to your body on the ground, clap your palms on the ground, bend your legs together and lift them hard.

Fifth point: sit-ups in big characters. Lie flat, lying on the ground with big letters, trying to bend your legs and lift your upper body.

Point 6: Sit-ups by bike. Lie flat with your back close to the ground, and kick your legs alternately like riding a bicycle.

Seventh point: palm pressure, that is, push-ups, is very effective for exercising the chest, arms and back. Putting your feet on the bed and pressing your hands on the floor means pressing your palms down, which increases the difficulty of pressing your palms down and challenges the limits of your chest muscles and arm muscles.

Tip: Drink plenty of water during exercise. Don't blindly increase the amount of exercise, which will damage your health.

Effective action of standing and practicing abdominal muscles 3 1. Lie on your back and lift your legs.

Do this on a flat stool or an inclined stool-lie on your back on the stool, hold your upper body with your hands and straighten your legs. Inhale and exhale, tuck in your abdomen and lift your legs (bend your knees slightly if you have difficulty lifting them) until your thighs are at right angles to the ground, and then slowly return.

2. Flat bracket

If you can persist for more than a minute, you can try other advanced methods, such as putting some weight on your back or putting your legs together, and putting some books or pieces of paper on your knees and ankles (let your training partner do the action of drawing books). Be sure to keep your body balanced and don't let your back arch or collapse.

3. Side plate bracket

Lie on your side on the ground, with one foot directly on the other and your legs together. Bend your upper limbs 90 degrees and support your body with your elbows. The abdomen and buttocks are tightened, the trunk is raised, and the other hand is raised and pointed directly above. Tighten your body so that your feet, knees, hips and shoulders are in a straight line. Hold this position for the time being. Initially, it can start with 20 seconds each time and twice in each group, and gradually extend to 45 ~ 60 seconds each time and three times in each group. Every time the interval is 60 ~ 90 seconds.

keep your stomach muscles in

There are many forms of belly roll. You can put your feet on the stool and your body on the fitness ball. You can also hold your ears and shoulders with your hands. You can also kneel in front of the gantry fitness machine and pull the rope to make a kneeling position.

5. Russian distortion

A classic abdominal muscle training style, the action is to hold the fitness ball with both hands in advance after sitting up, lift your legs off the ground and bend your knees. While tightening the core, hold the medicine ball in both hands and move on the left and right sides of the body, and feel the muscle contraction and pulling feeling of the internal and external oblique muscles of the abdomen. The training times of this action are unlimited.