Abdominal muscles are actually one of the most effective muscle groups in the human body, because abdominal muscles are at the core of the core muscle group, which will be used in all daily activities and will be exercised more or less. If you want to make the lines of abdominal muscles more obvious, the experience of angels in Victoria's Secret tells us that it is very important to eat foods with high fat and high carbon water, so as to reduce the fat accumulation in the abdomen.
When you control your diet, in order to get more sexy and obvious muscle lines, abdominal training is essential. If you want to have abdominal muscles as sexy as the angels in Victoria's Secret, let's see how the angels in Victoria's Secret exercise.
1, abdominal oblique muscle stretching
Practicing oblique abdominal muscles can effectively reduce waist circumference and visually enhance the lines of six-pack abdominal muscles. This stretching of the obliquus abdominis muscle can be regarded as the activation of the whole abdominal muscle training, which fully activates our abdominal muscles, obliquus abdominis muscles and gluteus muscles.
Grasp the middle position of the barbell bar with both hands, and use your shoulders to drive your elbows to pull the barbell bar horizontally to the clavicle position. After stopping at the clavicle position, your elbows cling to the barbell bar, tightening your abdomen and buttocks, slightly bending your knees, straightening your upper body to one side, and driving the barbell bar to the ceiling with your elbows. Then repeatedly lean to the left and right, without much action, as long as the elbow points to the ceiling at the highest point and stabilizes the trunk, you can gradually speed up.
Do this action in 3 groups, each group 1 minute, and there can be a rest time of 30 seconds between groups.
2. Variant support
This action is not only aimed at the abdomen, but also can train all our core muscles well. You need to constantly open and curl our bodies, change several common core support movements, and keep our bodies in balance.
This action is divided into four steps. The first step is to straighten your arms to support the flat plate, and be careful not to shrug your shoulders upwards. In the second step, the upper body is still straight, and the elbows are bent and supported on the ground; Step three, move your knees close to your chest and push your hips to the ceiling. Knees can't touch the ground, but can only be supported by elbows and forefoot. The fourth step is to kick your leg backwards, lift your elbow, support the ground with your palm, and return to the action of straight arm plate support. During the whole process, put your feet together, tighten your abdomen and buttocks, don't hunch over, and keep the whole core muscle group stable.
When these four steps are completed in turn, a complete action cycle is completed. This action is done in four groups, 8 in each group, and there can be a rest time of 60 seconds between groups.
3. V-shaped standing
Let yourself lie flat on the floor completely, and put your fists under your hips, so that our waist can be completely attached to the floor to prevent excessive use of waist strength and easy injury to the lumbar spine when standing.
Lift your legs straight off the ground at an angle of about 30 degrees to the ground. Push your head and shoulders off the ground with a little elbow force. Lift the upper body and legs at the same time, and lift and fall quickly and slightly (head, shoulders and feet cannot touch the ground when falling). Do this action 8 times.
Next, keep your body in a big V state, your legs are straight and suspended, and your upper body is slightly raised; Then the upper body does not move, the legs are slightly lifted, and the upper body and the lower body are circulated, and this is repeated for 8 times.
Two groups of V-lifts were alternately performed, and each group did two groups. There is no rest time between groups, and the whole abdominal muscles are fully exercised from top to bottom.
Want to abdominal muscle training effect more obvious, in every fall, keep the head, shoulders, feet don't touch the ground, as far as possible close to the floor, let the muscles stretch and contract more obvious.
4. bend your knees and swing
Put your hands under your head, keep your back close to the ground, lift your legs and bend them at 90 degrees. In the first group, the heel was slightly raised to the level above the knee, the abdomen and buttocks were tightened, and it was shaken from side to side 1 min. Don't lift your hips off the ground, and don't shake your legs when they are stable.
In the second group, the heel needs to be slightly lowered, slightly lower than the horizontal position of the knee, and the abdomen and buttocks should be tightened, shaking from side to side 1 min. The two groups of movements are alternately performed, and there is no rest time between the two groups. After practicing this action, the whole abdominal oblique muscle and lower abdominal muscle will be very sore.
All training movements should pay attention to the control of muscle strength. If you use the inertia of the body, there is no training effect. When there is no way to consciously control muscle strength to do actions, the standardization of actions is more important than speed and quantity.