1, sit-ups
Lie flat on the ground, put your calves on a long board, and use the strength of your abdominal muscles to make your upper body sit up straight. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles.
When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.
Step 2 cross your legs and sit-ups
This is a difficult movement, which can exercise the upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground.
Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.
3. Reclining and sitting up
Practice the external oblique muscle of abdomen. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand.
When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.
Step 4 board the plane in the air
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.
Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
5, fitness ball belly roll
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your sides, 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.
Step 6 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.
Everyone knows that when you go to the hospital when you are sick, the doctor will prescribe it, but have you ever heard of the prescription for fitness exercise? Fitness exercise is good for keeping fit, but one prescription can cure all diseases. Let me share with you the principles of fitness exercise prescription. Let's have a look!
catalogue
1, men's fitness exercise prescription 2, men's fitness exercise commonly used prescription
3, men's anti-aging fitness exercise prescription 4, men's rapid muscle building exercise prescription
5. Simple and effective prescription for men's fitness exercise 6. Men have different fitness exercise prescriptions at different ages.
7, men's weight loss fitness exercise prescription 8, treatment of men's hemorrhoids fitness exercise prescription
9. Exercise prescription for improving male aerobic endurance 10, and fitness exercise prescription for treating male neurasthenia.
Men's fitness exercise prescription
Everyone wants to be healthy and have a high quality of life. Pay attention to health, it is very important to keep healthy. People exercise everywhere every day. As we all know, incorrect exercise methods will not only do harm to the body, but also do harm to the body.
First, get up in a hurry to exercise.
In the morning, people's blood cohesion is high, and the risk of thrombosis is correspondingly increased, which is the peak of heart attack, especially for the elderly, and it is not suitable for exercise. Even the simple action of getting up should not be too violent for the elderly, especially those with cardiovascular diseases. You should get up slowly, first sit on the bed and move your limbs, then slowly put down your feet and stand up slowly. Because of the "lightning" change of human body position, it is easy to lead to the rapid change of blood pressure, while the poor vascular tension of the elderly itself is easy to cause postural hypotension and lead to syncope.
suggestion
Do not fast, have low blood sugar in the morning, and eat a small amount of fruit or snacks. After a night's sleep, people lose a lot of water and have high blood viscosity. At this time, exercise is easy to induce cardiovascular and cerebrovascular diseases. Therefore, drink a small amount of water before morning exercise, and 250ml warm water is appropriate. Xu Wei, a member of Health Management Society of Heilongjiang Medical Association, reminded the elderly to get up slowly, lie in bed for a few minutes, and then sit up slowly.
Second, hit the tree hard and hurt your body.
Hitting a tree can really relieve the stiffness of muscle tissue, especially for people who work at their desks for a long time, which can prevent cervical spondylosis. However, many elderly people have osteoporosis, so it is difficult to grasp the strength of beating trees. Light can't achieve the effect, but heavy can easily lead to fracture and visceral injury. Especially people who are dizzy after hitting a tree should be more cautious. Because hitting a tree is easy to cause local congestion or contusion, the physical function of the elderly begins to deteriorate, calcium deficiency is easy, and bones become brittle. Collision with hard objects can easily lead to fractures and even damage internal organs.
suggestion
Hitting a tree can really relieve the stiffness of muscle tissue and play the role of local massage. For the elderly, attention should be paid to controlling the time and intensity of hitting trees in fitness.
Third, hang the sound until dark.
If you don't care about your own conditions, you will not only have a sore throat, but sometimes you will be black at the moment. Hu, deputy chief physician of the Department of Laryngology, Zunyi First People's Hospital, said that the morning is the most relaxing and fragile time of the throat, and the practice of "shouting at once" is easy to cause hypoxia. Breathe slowly and consciously while walking, and breathe quickly, which is also a good way to exercise vital capacity.
7. Reverse abdominal roll
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.
Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
8. Traditional belly roll
Lie on your back on the floor, with your lower back close to the ground, your hands on your head, your arms open, your legs flat on the ground, and your knees bent.
The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
9. Lift your legs and put them on your back.
Lie flat on the bed or mat, with your back close to the bed surface or floor, hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.
10, exercise upper abdominal muscles.
Lying on your back on the bed or yoga mat, knees together, hands on your ears, arms open, these actions are similar to sit-ups, but you can only make a posture of about 45 degrees with the plane when you get up.
Be careful to get up and fall slowly, not suddenly. One group 10- 12, do 5-6 groups at a time, and relax between each group for about 1 minute.
1 1, exercise the lower abdominal muscles.
The exercise of lower abdominal muscles is very simple. After lying flat, lift your legs together, lift them perpendicular to the plane, and then slowly lower them. You can't get up and put them down soon. 10- 12, 5-6 groups at a time.
If you want to be strong, you can carry a load on your leg. Or at the same time as the action of exercising upper abdominal muscles.
12, exercise the lateral abdominal muscles.
Lie flat with your hind legs straight, put your hands on your ears, open your arms, get up and turn left, fall down, and then get up and turn right. It is also a group of 10- 12, with 5-6 groups at a time.
Conclusion: The above is the fastest and most effective way to exercise abdominal muscles. It is every man's pursuit to have a perfect set of abdominal muscles. As long as you stick to it, you can get rid of your bulging beer belly and be a perfect man.
Further reading: beware of five misunderstandings, six benefits and seven principles of male fitness. How to lose weight in men's gym? Pay attention to five points in male fitness. Men's fitness methods should pay attention to five points. Men's fitness strategies of different ages.