Having sexy and charming abdominal muscles is probably the dream of many people. The muscles of the body can only be obtained through regular exercise. It is not a simple thing to lose a big belly and practice abdominal muscles. There are many ways to exercise abdominal muscles. Let's learn three correct sit-ups for abdominal muscles.

Three actions of abdominal muscles correct sit-ups 1 If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture.

According to Stamford (1997), the correct way to do sit-ups is to lie on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back.

Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

Action 1:

Lie flat with your hands crossed behind your ears and under your head. Bend your legs and knees and combine your feet to adjust your breathing.

Action 2:

Inhale, put your hands on your head, lift your body up, press your waist and abdomen hard, and your eyes can look straight at your knees.

Action 3:

When your elbows touch your knees, start exhaling and go back to the beginning. 1 min for at least 30 minutes, and persist for half an hour.

In addition, I want to know about the common sit-ups of male abdominal muscles.

Readable: Sit-ups in common exercises of male abdominal muscles.

Three actions of correct sit-ups for abdominal muscles 2 12 Common detailed exercises for abdominal muscles

While exercising muscles, it is also necessary to cooperate with aerobic exercise and diet to make abdominal muscles clearer.

1, bicycle type

By lying on your back on the ground and simulating the way of alternately training abdominal muscles by pedaling bicycle pedals, single-cycle abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist; * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds 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. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.

3, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

Step 4 record

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ); It's best to choose a weight that allows you to repeat 12 times.

When exercising, we should ensure the training principle of fast up and down, and lift the dumbbell over the head every time; * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.

5. Trunk rotation

The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can put your feet on the ground while rotating with load.

Reduce the difficulty. After going up and down the steps, you can make your feet off the ground more difficult and keep your back straight during the rotation. * * * Need to do 3 groups, each group 12 times, with a rest time of 30 seconds between each group.

6. Swiss dumbbell bird

Different from ordinary dumbbell birds, making dumbbell birds on Swiss balls requires more muscle participation, especially abdominal muscles. In order to ensure the balance of the body and the standard of movement, the choice of dumbbells should be appropriate.

Light should not be heavy; At the same time, unlike ordinary dumbbell birds, your attention is mainly focused on the chest. Swiss dumbbell bird requires practitioners to focus on the waist. * * * Need to do 3 groups, each group 10- 12 times, each group is allowed.

Allow a 30-second break.

7, prone bypass type

To ensure beautiful abdominal muscles, we can't ignore back training, and supine bypass training provides a perfect training method. In order to ensure the training effect, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should be kept tight at all times.

This sport needs three groups. Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (if the waist feels uncomfortable during training, please stop immediately).

8. Tourism style

Tour can not only exercise abdominal muscles, but also effectively affect leg and hamstring muscles, which can be described as many benefits; During the process, make sure that the waist, abdomen and buttocks are tightened, and the arms and thighs should be completely straight with the trunk of the body.

To keep parallel, this movement needs three groups (the left hand, right foot and right hand and left foot each complete 30-60 seconds as a complete group). Beginners can practice from 30 seconds in each group and gradually extend the time.

60 seconds, and the rest time between each group is 20-30 seconds. If your waist feels uncomfortable during training, please stop immediately!

9, Swiss meatballs roll belly

Very effective lower abdominal training movements; However, it is difficult and requires practitioners to have a certain foundation of abdominal muscle and arm training; After the action begins, you will support your upper body with your hands, bend your feet, put your feet on the Swiss ball, and then move away.

First, relying on the strength of legs and abdomen, both feet retreat the ball and stretch the lower body at the same time, until the knee joint of the lower body is completely straight, and the head, buttocks and legs are in a straight line at the same time, then slowly bend the legs and abdomen and return to the starting position.

Settings; * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

10, supine bypass type

Exercises aimed at lower waist muscles can also relieve back pain to some extent. At the beginning of the action, lie on your back, bend your legs and put your feet flat on the ground. Keep your legs off the ground a little.

Now in the air, after the action begins, use the strength of the waist and legs to directly lift the core area of the middle part of the body until the lower waist is bent and straight, and the buttocks are completely straight (that is, the posture in the picture), and keep this posture.

After 3 seconds, slowly return to the starting position, and be careful not to touch the ground with your hips; * * * Need to do 3 groups, each group 12- 15 times, with a rest time of 30 seconds between each group.

1 1, Frankenstein style

It is mainly a training action that acts on the ventrolateral muscles and leg muscles; Standing posture, one leg is raised to 90 degrees. After the action begins, the bent leg extends outward in parallel, and the extension range is adjusted according to your own ability. * * * 3 groups need to be made, each group has 5- 10 times (after completing 5- 10 times, one side is changed to the other side, and each side is completed once, which is a complete group), and a rest time of 30 seconds is allowed between each group.

12, side bypass type

It is also a difficult movement, which requires the trainer to have a certain strength training and balance training foundation. After the action begins, support the upper body weight with elbows and keep your legs straight; Head, waist, hip to leg.

Always keep a straight 20-degree standard oblique straight line, especially the waist and crotch position should be tightened at all times; * * * Need to do 3 groups, each lasting 5-20 seconds; One left and one right is a complete group. It is an effective training action for external oblique muscle and hip muscle.

Practice abdominal muscles, correct sit-ups, three movements, a good way to practice abdominal muscles.

1, abdominal rolling movement

Lie on your back on the floor with your lower back close to the ground. Put your hands on your ears, put your feet flat on the ground and bend your knees. 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.

2. Riding a bike 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 step 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.

3, fitness ball abdominal roll

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head 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.

Step 4 lift your legs and tuck in your abdomen

Lie on your back with your lower back close to the ground. Put your hands on your head and open your arms. Legs are raised at 90 degrees to the upper body, legs are crossed, and knees are slightly flexed. 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.

5. Sit-ups

Lie on your back on the mat, with your knees bent about 90 degrees, your feet flat on the ground, your feet shoulder-width apart, your back close to the ground, and your hands on your chest or ears. Use abdominal muscle contraction to lift the upper body and repeat the action.

A good way for girls to practice abdominal muscles

1, plate support is a good way for girls to exercise their abdominal muscles. The elbows are bent and supported on the ground, the shoulders and elbows are perpendicular to the ground, the feet are on the ground, and the body is off the ground.

Keep your head, shoulders, back, hips and legs on the same plane. At first, do 3 to 5 groups a day, and each group can do it for 20-30 seconds.

2, standing, holding the rope with both hands, hands straight, bending to the left and right to do stretching exercise for 30 minutes, can exercise the abdominal muscles on the left and right sides of the waist.

3. Lie flat on the other side and swing your hands and feet backwards at the same time. It's better to exercise the abdominal muscles of the lower abdomen for 20 minutes, then lie down and do some sit-ups to relax.

A good way for boys to practice abdominal muscles

In addition to several common good ways to exercise abdominal muscles mentioned above, boys can also practice abdominal muscles in the following ways.

1, lift your legs and abdomen. Lie flat on your upper body, straighten your legs as high as possible, lift your lower back off the ground for 2 seconds, and then slowly put it down.

2. Twist your waist. Holding the handle with one hand or pulling a certain weight, doing waist twisting or turning exercises in various postures can exercise the external oblique muscles and waist muscles.

3. lateral bending. Stand with your legs apart, raise your arms horizontally, bend your upper body forward, touch your right foot with your left finger, and naturally raise your right arm. You can't bend your legs and arms, inhale and then recover. Do it eight times in a row

4. Sit-ups on the bench. Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.