Of course, hanging legs and lifting legs, supine leg lifting and other exercises will focus on the lower half of the abdomen. But for a long time, people have always had a wrong view that the abdomen is divided into upper abdomen and lower abdomen. In fact, rectus abdominis is a long, narrow and flat muscle from below the chest to above the pelvis. No abdominal exercise can exercise a part of it alone. If you want to stimulate the lower abdomen more, no matter what exercise you do, you should tuck your abdomen every time you repeat it, especially subconsciously tuck the area below the belt buckle. Some people seem to grasp this concept immediately, while others need some training to have enough consciousness.
Is doing a lot of exercise every day the only way to have a flat belly?
I don't know why, people always think that if you want to exercise your abdomen effectively, you should exercise for several hours every day. We don't know where this misconception comes from, but we can tell you that doing 1000 sit-ups every day may not be effective, but it will make your back ache. Like other muscles, it is best to exercise your abdominal muscles 2-4 times a week and take at least one day off after each exercise. Do 3~ 10 movements each time, and each movement will be repeated 8~ 15 times. Every movement should be in place, so that you will feel that you have done your best at the end of each movement.
What kind of exercise can make me get rid of the fat in my waist and abdomen?
The abdomen reacts to exercise as well as other parts. As long as you stick to the correct exercise, you will definitely have a tighter waist and abdomen. However, abdominal exercise alone can't burn off the fat on the stomach. In fact, no part of the body can be partial weight loss. The only way to get rid of obesity is to combine a reasonable diet with aerobic exercise-even so, there is no guarantee that you can go wherever you want.
How can I practice flat abdomen?
The appearance of muscles in the middle part of the body is closely related to numerous factors such as heredity, skinfold, whether fat is easy to accumulate in the middle part of the body, life experience and so on. You may have tried your best, but you still can't have your dream flat and fit abdomen, but does that mean you shouldn't do abdominal exercises? Of course not! Exercising the abdomen can make it stronger, so it looks flatter and tighter.
Abdominal muscle training: That's right. In short, according to your own level, choose the most suitable abdominal exercise and intensity for your current physical condition.
Try a series of abdominal exercises.
Even the correct abdominal movement, the role of a single action is extremely limited. How to do training movements correctly is as important as which training movements to choose. Successful abdominal training should include at least four movements: training the upper abdomen, such as sit-ups; Lower abdominal training, such as hanging legs; Lateral abdominal training, such as twisting sit-ups; Training of transverse abdominal muscles, such as plate support.
Slow down the action.
Perfect technology is crucial. Set aside some time to really feel the movement of abdominal muscles. If you can complete the recommended number of times in each set of movements without feeling tired, then either your movements are wrong or your movements are too simple. You can try the best skills by yourself and find a set of exercises with moderate intensity.
Breathe correctly.
This is another key to successful training. Exhale through the mouth when lifting and inhale through the nose when putting down, you can exercise the deep fibers of transverse abdominis, otherwise the latter will not exercise at all. Therefore, it is the key to pay attention to deep breathing when maintaining posture.
Shorten the rest time between groups.
Abdominal muscles, like calf muscles, are endurance muscles. You must give different stimuli from the chest and back to be more effective. For abdominal training, the shorter the rest time between groups, the better. You'd better be able to finish all the exercises one by one without any rest. But when you start to exercise your abdomen, you may need to rest for a minute or two. This is normal. It's just that the sooner you start the next routine, the better.
How to quickly develop sexy abdominal muscles
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.
People with a lot of body fat should try not to eat after 9 pm.
5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.
6. Exhale forcefully during exercise, and inhale conversely.
7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.
8. Another point is very important: perseverance+endurance+perseverance.
Are you ready?
Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.
In addition, I recommend a video about abdominal muscle training's abdominal ripper p90x2, which is very good and can be followed.