The eight best moves to practice abdominal muscles, many people have practiced a lot to practice muscles. With the progress of fitness exercise, the muscles of the friends have been well exercised, and the muscle content in the body has gradually increased. Let's share the eight best moves for training abdominal muscles.

The best eight moves to practice abdominal muscles 1 1, riding alone

By lying on your back on the ground, simulating the way of alternately training abdominal muscles by pedaling bicycle pedals, single-wheel abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral 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.

2, supine belly roll

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.

3, supine leg lifts

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. * * * It needs to be divided into three groups, each group 10 to 12 times, and a rest time of 30 seconds is allowed between each group.

Step 4 sit-ups

Sit-ups have been controversial in recent years, and some people even say, "Can't you practice abdominal muscles?" Because your sit-ups are taught by the physical education teacher, this statement not only makes the physical education teacher lie down, but also moves from one extreme to the other, which is very exaggerated. Correct sit-ups (don't pull your head, don't hunch your back, don't lift too high) are still effective abdominal exercises. Lie on your back on the mat and bend your knees.

Put your feet flat on the mat, cross your hands on your chest or ears, and be careful not to pull your head. Find someone to press your feet, or put your feet under heavy objects. When lifting, your lower back and shoulder blades leave the pad surface at the same time, keep your back straight (don't bow your back), lift it to about 45 degrees with the ground, and then slowly fall. Say it again.

This action may be quite easy for you, and you can continue to push the difficulty. Find an inclined bench or do weight-bearing exercise. Put your weight on your chest during weight-bearing exercise and keep gaining weight.

5. Roll your stomach

On the supine cushion, put your arms on your chest or put your hands on your ears (not behind your head) and bend your knees. The trunk rises slowly, relying entirely on the abdominal muscles, and the trunk is about 30 degrees off the ground.

The key point of this action is that the whole back is not completely off the ground, because completely off the ground will cause the tension of back muscles and the increase of waist pressure, and increasing the range of action will not make the six abdominal muscles develop faster.

The most important part of the belly roll is that the abdominal muscles contract at the beginning, the shoulders leave the pad surface, exhale when going up, and inhale when going down. At this time, the shoulders are off the ground.

Keep it at the top of the abdominal roll for 2 seconds, and then contract the abdominal muscles more vigorously (professionals call it peak contraction). Then inhale, slowly lower the trunk and control it until the scapula touches the ground slightly, but don't let the abdominal muscles relax completely.

6. Lift your legs and put them on your back.

Lie on your back on the mat, straighten your legs, put your hands on your sides, keep your legs up (don't bend your knees) until they are close to 90 degrees with your torso, and then slowly lower your legs. Don't let your legs touch the ground when repeating, and always keep your muscles tense.

It is also said that supine leg lifting is not the best training action to exercise abdominal muscles. To exercise the lower abdominal muscles, it is important to lift the hips rather than the legs, and for practitioners of low back pain, this action may aggravate low back pain. So it is important to choose actions according to different people.

7. Lie on your back with both ends up

Lie on your back on a flat surface with your hands at your sides to keep your balance. At the height of the movement, lift your knees and torso at the same time. Bend your legs naturally, put your hands close to your ankles, and then slowly fall down. This movement is relatively difficult, but when you are proficient, it can be used as a common exercise movement.

Reduce slowly, don't use gravity to fall. Let your hands and feet slowly return to the ground. When you are proficient, you can put a heavy object between your feet, such as a solid ball or a small dumbbell.

8. Power board support

Lie on the ground and support the ground with elbows, forearms and toes. Move your hips up as slowly as possible. At this time, your body is like a mountain, and your hips are at the highest peak. Then the hips slowly fall back to the starting position. Be careful not to relax your hips when you fall. This action can train the deep abdominal muscles more effectively.

The best 8 movements and 2 postures for training abdominal muscles 1. Lie flat and prevent belly rolling.

Hold your hands on both sides of your body, make your abdomen sleepy, and straighten your legs and lift them up.

Repeat the posture for 2 groups, 15/ group, and rest for 30 seconds.

Posture 2: Kick on your back.

Hanging your legs and lifting them alternately can exercise your abdominal muscles reasonably.

Repeat the posture for 2 groups, 15/ group, and rest for 30 seconds.

Pose three. Dynamic lateral support

This posture can exercise abdominal muscles and make the outline of the abdomen clearer. If you do it, you don't have to be greedy and avoid twisting.

Repeat posture in 2 groups, 20 in each group, and rest for 30 seconds.

Posture 4. Flat plate supporting side leg lifting

Put your hands flat on the road, keep your shoulders and hips in a straight line with your legs, and bend your knees with one foot.

Repeat the posture for 2 groups, 10- 15/ group, and rest for 30 seconds.

Posture 5. Roll up at both ends.

When the leg returns to the original point, it doesn't need to be put on the loop, which is more effective for exercise.

Repeat posture in 2 groups, 20 in each group, and rest for 30 seconds.

Posture 6, flat support

In this position, you don't need to pout or step on your waist, and your waist is in a line.

Repeat posture for 3 groups, 10 second/group, and rest for 30 seconds.

Pose 7, Russian twist

If you think the posture is too simple, you can put a barbell in it, and the actual effect is better.

Repeat posture in 2 groups, 25 in each group, and rest for 30 seconds.

Posture 8: Riding a bike

After putting your hands on your head, your elbows will gather in the opposite direction to your feet, so that the body fat in your abdomen can't be hidden.

Repeat the posture for 2 groups, 15/ group, and rest for 30 seconds.

The above postures are all carried out on the flat ground, so it is best to lay a fitness mat under the road. Fitness mat can play a reasonable maintenance effect, the wooden floor is too hard to hurt the spine, and the bed is too soft to be strongly recommended on the bedstead. Therefore, the fitness mat is the best choice. In addition to the maintenance effect, it can also be reasonably moisture-proof and breathable.

The best 8 moves for training abdominal muscles 3 1, Swiss ball roll abdomen.

You can do a lot of abdominal rolling training with a Swiss ball. Exercise in the unstable state of the ball will improve the balance ability of the body, and at the same time mobilize more abdominal muscles to participate, which will make the training more interesting.

2. Abdominal muscle wheel movement

Hold the handle of the abdominal muscle wheel with both hands and land on your knees. Stretch your arms and slowly push your abdominal muscles away from your body. Try to fall, but you can't touch the ground. The farther forward, the better the stimulation effect on abdominal muscles. If you want to increase the difficulty of action, you can choose standing posture for training.

3. Pull-ups (hands behind)

Pull-ups seem to have nothing to do with abdominal muscles, but when doing pull-ups, you will be surprised to find that many muscles around your abdomen are working. If the strength is not enough, you can choose a shorter horizontal bar, let your feet land, and use your ankles to assist pull-ups

Pull-ups are a compound action that will greatly enhance physical fitness. Push-ups also belong to this kind of action. They are creative and comprehensive actions and are your good friends.

4, sitting posture Russian twist

Sit on the mat first, then lift your legs off the ground and keep a certain bending angle.

5. Step on the back alternately

This action is very classic, and it can also exercise the internal and external oblique muscles. First lie on the mat, then lift your upper body and shoulders off the ground and your thighs off the ground. Put your head in your hands and turn left and right while bending and straightening your thighs.

6. Travel style

You can not only exercise your abdominal muscles, but also your leg muscles. Although the "tearing" of the abdomen is not obvious, it has many benefits. This action requires us to tighten our abdomen and buttocks as much as possible when we finish.

The thighs and arms should be completely straight, and when they are straight, they should be at the same level as our bodies. When doing this action, you can also arrange a task for yourself, for example, the left hand and the right hand each complete dozens of times or each completes dozens of seconds as a group, and how many groups are completed in one day. Targeted exercises are always easy to complete.

7. Roll up your stomach

Lie flat with your stomach down, bend your knees and lie flat on the ground, put your feet flat on the ground, lift your legs and abdomen, lie flat on the ground, bend your legs and lift them, keep your calves parallel to the ground, lift your legs and abdomen and lower them, just like lifting your legs and abdomen, but put your legs down and still fly a few inches off the ground. A group of 20, it is difficult to insist at first, you must not be lazy, you must strictly follow the action requirements, even if you stop a little.

8. Reverse abdominal roll

Knees bent, feet together, more than 15cm from the ground, lying flat on the floor, hands behind your head, is also in a similar state, preparing for basic belly roll. Keep your feet close to your hips, contract the lower side of your abdominal muscles, and slowly bring your knees close to your chest while keeping your hips off the ground.