How to effectively exercise abdominal muscles
1, running
Running is a simple exercise method. To have charming abdominal muscles, running is also essential. Jogging with sprinting every day takes more than 40 minutes every day to achieve the effect.
2. Run in situ
If you have no conditions or don't want to go out, you can run for more than 45 minutes.
Step 3 sit-ups
3-5 groups a day, 30 in each group, remember not to just do sit-ups, or you will not see the lines if you have abdominal muscles and sebum. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!
4. When exercising abdominal muscles, you must cooperate with aerobic exercise.
It's best to know aerobic exercise or swimming, and then jog. Regular exercise and sit-ups will block your abdominal muscles, but what some people want is to block your abdominal muscles, mainly depending on what kind of abdominal muscles you want.
lemonade
Drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.
push-up
There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day.
Because too many people are easy to get bored, it is recommended to bring a headset to play some music when you go to the back.
7. Pull-ups
Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.
8.dumbbells, dumbbells
If you have dumbbells, then this is really great. Because it is really effective to practice abdominal muscles with dumbbells of appropriate weight at the same time. And the exercise with something in hand is very interesting in itself.
9. Long-distance running and sprint
It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.
10. Basketball Basketball
Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.
1 1.
Generally, the muscles of sports students are relatively developed, especially the abdominal muscles, which are easier to practice than ordinary people. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, you can increase the consumption of body fat and lay the foundation for the special exercise of abdominal muscles.
12. Lie on your back and step on the air.
Specially exercise abdominal muscles, with feet off the ground and stepping on in the air, can effectively exercise abdominal muscles.
13. Effective exercise of abdominal muscles
The combination of sit-ups and aerobic exercise, first of all, for people with a lot of fat, can not rely solely on sit-ups. Do moderate aerobic exercise (running, skipping, swimming, etc.). Ensure that the daily intake of capacity is less than the energy consumed, so as to ensure the consumption of fat, and then assist sit-ups. At this time, the effect of exercising abdominal muscles is good, and it is necessary to exercise step by step and continuously.
14. Fitness equipment
Preparing some auxiliary fitness equipment in the community or at home can bring tips to keep exercising and improve the effect of sit-ups.
15. Pulley
Among them, the pulley can increase the balance difficulty and exercise effect when exercising abdominal muscles, so that people can actively exercise without feeling too boring.
How to exercise can exercise abdominal muscles?
Single parallel bars
Practicing single parallel bars can also give abdominal muscles a good exercise. Hold your hands tightly when you do single parallel bars to avoid falling. If it is the first time to practice, warm-up exercises should be done well, and the time should not be too long to avoid muscle aches afterwards.
V-shaped stance, thin abdomen, exercise abdominal muscles.
First, lie on your back on the ground, with your head and feet slightly raised, and then tighten and contract our abdominal and hip muscles hard, and start the action quickly. Then we need to inhale, then hold our breath and lift our trunk and arms at the same time. After that, let's bend the spine, contract the gluteal flexors, and lift our legs and torso up at the same time until they form an angle of 45 to 60 with the ground. Breathe back to the starting position. Don't touch the ground with your head and feet.
Requirements: Do it 3 to 6 times a day until you are exhausted.
badminton
In the process of playing badminton, constantly catching, serving and picking up the ball, such bending, standing up and jumping are good exercises for the muscles of the waist and abdomen, and it is very helpful to exercise the abdominal muscles for a long time. When serving, hold the badminton in your left hand and put it on your chest. Look at the opponent's position from the corner of your eye, then let go of the badminton with your left hand and keep your eyes on the ball.
At the same time, hold the racket with your right hand and wave your arm up and down, so that the big arm can drive the small arm. The racquet net should be pointed at the badminton head. When the badminton is about to fall in line with the racket net, the wrist will hit the badminton hard forward and upward. When you catch the ball, you should judge the landing point in advance and fight back in time, but don't hit the ball too high, otherwise it will be easily spiked by the other side.
hula hoop
Turning hula hoop can fully exercise the strength of waist and abdomen. When turning the hula hoop, the key is to master the balance, but also pay attention to the rhythm and speed of turning the hula hoop, and try to turn clockwise or counterclockwise from slow to fast.
Knees and elbows alternately thin abdomen and practice abdominal muscles.
Although this set of movements is relatively simple, it is also difficult and requires high coordination of the body. First lie flat on the stool, bend your left knee 90 degrees, put your right hand on your right ear, bend forward, touch your left knee with your right elbow, and tighten your abdomen at the same time, then resume and repeat the action on the other side.
Requirements: Do 3 ~ 5 groups every day, 25 times in each group.