2. Practice once a day, and do five groups each time, with 25 in each group, and rest between groups 1 to 3 minutes. If you can't do it at first, you can do less and then gradually increase it, so that you will have a small piece of abdomen after practicing for a month.
3. Try jogging for about 20 minutes every day, which will help to reduce fat, especially the abdominal muscles.
In addition, we should also pay attention to eating less or not eating high-calorie and high-fat foods.
I wish you a strong abdominal muscle as soon as possible.
Question 2: I'll give you some advice on practicing abdominal muscles at home. You can refer to it
I still can't see my abdominal muscles without doing hundreds of sit-ups every day. Do you envy those men with six-pack ABS? From today on, you don't have to envy them anymore, because you can also have abdominal muscles that make girls scream.
First of all, we need to know what kind of abdominal muscles are perfect. The perfect abdominal muscle should not only have six obvious lines, but also have a good shape of the external oblique muscle, and there is no fat on both sides of the waist. Traditional sit-ups cannot accomplish such a task. How should I practice? Brother, as long as you have perseverance and persistence and train in a scientific way, you will succeed.
Most people have a misconception that the greater the weight, the better the training effect. Other muscles may be like this, but abdominal muscles are not. The purpose of our abdominal muscle exercise is not for its absolute strength, but to increase its endurance, so the training method should also focus on persistence and endurance.
Before you start exercising, you should also make it clear that your abdominal muscles are not obvious, not necessarily that your muscles are not exercising well, but that the culprit is a thick layer of fat on your stomach. Therefore, while exercising your muscles, you should also pay attention to burning off excess fat through exercise and exposing your strong abdominal muscles. Ok, knowing this, let's start training, and introduce the following actions to you:
First, cross the abdomen.
This action is also called pedaling in the air. Lie flat on the ground, bend your arms, put your hands on your ears, bend your left leg and do pedaling. At the same time, your abdomen contracts and your upper body lifts, so that your right elbow touches your left knee. After reaching the position, pause for a while, slowly put it down, and the left elbow of your right leg moves like this. The advantage of this action is that it can fully exercise all the muscles in the abdomen. Do three groups every day, each group 12- 14.
Second, lift your legs and abdomen.
This action mainly exercises rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, put your hands on your sides naturally, put your legs together and lift up. After your hips are slightly off the ground, pause and slowly put them down. This action should pay attention to two points. First, pay attention to keeping the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down. When there is still 10 cm from the ground, you can stop and start the next action.
Third, the air is rolled up.
As the name implies, this action is to be done in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn slightly, contract sideways and alternate left and right. Pay attention to keep the upper body vertical, the movement must be steady, and pause after contracting to the highest point. This action can contact the abdominal external oblique muscle well.
Question 3: How to exercise abdominal muscles quickly and effectively at home? The movements shown in the figure below are basically 20-30 times in 3-8 groups, and the rest between groups is less than 1 minute, and it should be increased or decreased appropriately.
If there is a lot of abdominal fat, you should run for 40 minutes after practicing abdominal muscles.
Question 4: How to practice abdominal muscles alone at home? It's best to go to the gym ~ ~ ~ My suggestion is:
1. Stick to 45-60 minutes of strength training every time, such as dumbbells, barbells, sit-ups, etc. It is best to jog 15 minutes before (slight stretching).
2. Don't be too fierce at first, be gentle and slow, and don't compare with others, because the initial endurance is limited, and then increase the intensity after 2-3 adaptations (you can do it every other day at first).
3. After adaptation, if it is comprehensive exercise, you can go every day, and all muscle groups are moving, which is what 1 says; If you want to exercise locally, concentrate on one place and do it with great intensity, so do it every other day at last, or you will get hurt easily.
4. Don't skip every sport. When you see someone else 40kg coming, you should suit yourself. It's right to feel tired just now, but you have to make up every time, which means you feel tired. Control the rest between two times in 2 minutes, and do 3-4 groups.
After a day's exercise, you should jump or jog to relax your muscles.
6. Add protein half an hour after exercise, and don't drink water in a hurry.
7. If possible, go home and take a hot bath to get rid of fatigue and sweat, relax your muscles and be cool!
Question 5: How to exercise muscles at home? Push-ups and sit-ups for the chest muscles allow the whole muscle group of the chest to exercise.
Your doorframe is pull-ups. I often exercise my back muscles like this.
Arm muscles: Your arm strength is good. Push-ups and pull-ups are good for your arm muscles
The rest are leg muscle squats and weight squats. Simply put, you can squat down with a heavy object and stand up with a bucket or something.
All of the above can be done at home.
Question 6: How to quickly exercise six-pack abdominal muscles and mermaid line at home? Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and loud voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: If you are under 25 years old, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 7: How to practice abdominal muscles at home? Easy to understand, simple and effective abdominal muscles: 4 groups from both ends.
Supine leg lifting group 4
Abdominal roll 4 group
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Practice more than five times a week.
Liangtouqi
Question 8: How to exercise abdominal muscles and chest muscles at home and how to develop beautiful abdominal muscles! Sit-ups are certainly abdominal muscle training's first choice. But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training. Jogging first. 10 minutes. Lie down and do sit-ups. Then get up immediately and make a sprint. Hold on for more than 30 seconds. Then immediately lie down and do sit-ups. Get up and jog for another 3 minutes. Lie down again. Then get up and sprint. This practice is super tiring. Few people can persist for a month in a row. But those who insist. Great ABS! If you are thin. That's easy. My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day. I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm. Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups. The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts. Don't lift it to 90 degrees. Just hold it above 45 degrees. Do it repeatedly. My stomach is gone. Besides, I don't do sit-ups completely. Make into segments. Example: 1, head off the ground, away from the ground. Stop halfway up. 2. The body is completely off the ground. Elbows touch knees. 3, the body fell, but did not touch the ground. Stop in action. 4, the body is completely paralyzed. Prepare for the next move. The above four steps are once. A group of eight times (more is not enough. Tired! )。 The effect is super hard. Chest muscle: arm flexion and extension of parallel bars: pectoral muscle, triceps brachii and deltoid muscle (toe) are the main muscles. The general process of practicing latissimus dorsi and trapezius muscle is: holding the bar with both hands, supporting the arm on the parallel bars, keeping the head upright and shoulders, the trunk and upper limbs perpendicular to the parallel bars, and overlapping the ankles of both feet after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action: 1. Slow down slowly, as much as possible. 2. Don't shake your body at will and keep your balance. 3. Don't complete the action in the back and forth swing of your body. The flexion and extension of the parallel bars arm is an action, and different actions require different exercise effects on the main pectoral muscles and triceps brachii. 1. Choice of grip distance: The narrow grip of triceps brachii is stronger, and the wide grip of pectoral muscle is stronger. 2. The choice of upper body inclination angle (side view): the center of gravity is on the upper body of triceps brachii, and the body should be backward, so that the arm can complete the movement behind the body; Focus on chest muscles and lean forward. 3. The angle between the upper arm and the trunk (from the back): Focus on holding the triceps brachii straight, don't be splayed when you put it down, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them. The pectoral muscle includes: upper pectoral muscle, medial pectoral muscle and lateral pectoral muscle. Do 20 light warm-up groups first, and then exercise your chest muscles: I have never been interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth. Inside the pectoral muscles: Holding the chest with sitting posture equipment, as a compound action involving multiple joints, can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group. Lateral pectoral muscles: dumbbell flying bird flat and upward inclined dumbbell flying bird, which is the development ... & gt
Question 9: How to exercise abdominal muscles at home? Sit-ups are the best choice to exercise abdominal muscles, but many people have misunderstandings about sit-ups, thinking that the more you do, the better, and the more you do, the more powerful you are, but it is not!
First of all, the principle of using sit-ups to exercise abdominal muscles should be that the number of times should not exceed 30 times/group, and each part should have at least 3-5 groups. If you can only do a dozen at first, it's because you can't do it. You can do it according to your best ability first. When you can do more than 30 a day, don't do a lot at once. When the strength is enough, consider increasing the weight at the back of the neck (such as lifting barbells, weight,
Secondly, it is not enough to train authentic eight-pack abdominal muscles with strength and explosiveness by traditional sit-ups, because traditional sit-ups can only train upper abdominal muscles. It is suggested that traditional sit-ups combined with sit-ups and leg lifts and the following two training methods can be used in daily training:
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
These two postures are very effective for the lower abdominal muscles that can't be practiced by sit-ups. I tried, and they all worked.
Finally, if it is systematic training, it is suggested that abdominal muscles can be divided into four parts: upper abdomen (sit-ups), lower abdomen (supine leg lifting or sitting in bed bending), left abdomen (lateral bending) and right abdomen (lateral bending) when making a specific abdominal muscle training plan.
In addition, we should pay attention to systematic exercise in the afternoon or evening. In addition, it is very important to make full use of aerobic exercise to help you reduce and burn fat, such as morning running, leapfrog practice, skipping rope, swimming if possible, etc., which can not only increase the overall coordination of your body, but also effectively burn the fat in your body, and at the same time make your abdominal muscles explosive and flexible, instead of making your abdominal muscles stiff. It should be noted that the above exercise time should last for more than 40-60 minutes to be effective, because at that time, you will burn excess fat in your body.
If you can enter the gym, you should make an overall fitness plan. You must do strength training at the same time as aerobic training. "Only with muscles can you burn fat." According to your current weight and body fat content (the last four abdominal muscles have been formed), the principle of strength training plan should be "light weight, multiple times and multiple groups", and the collocation of muscle training is generally to put abdominal exercises and leg exercises together, chest muscles with triceps brachii and latissimus dorsi with biceps brachii, so that large muscle groups can be exercised in the shortest time. The overall strength of the body has increased, so you can carry out better weight-bearing and strength training, thus promoting muscle growth, and ultimately helping you burn fat all the time, keep your hard-working healthy figure, and avoid rebounding once you stop!
Also, go to bed early at night, get up early in the morning, adjust the biological clock, ensure enough sleep, and let the muscles have time to grow. Time warp loses a lot of creatine accumulated in muscles after exercise. Pay attention to your diet, you can eat protein (fish, eggs, meat, etc. ), plant fiber (vegetables, fruits, etc. ), try to eat less carbohydrates (rice, bread, etc. ), eat less sugar and mixed foods with high calories. The best cooking method is steaming, boiling or cold salad. Try to avoid frying, frying, frying, low in salt and oil, and mind your mouth.
In everything, the most important thing is persistence! ! !
Question 10: How to exercise perfect abdominal muscles at home? I'll give you a video and you'll understand after watching it.
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