Perfect abdominal muscle exercise

These movements mainly exercise the upper abdomen and lower abdomen.

Lie on the sloping bench with your calves off the bench. Bend your hands back and grab the sides of the bench. Lift your knees as high as possible. At the same time, pull up the hips and thighs to leave the stool surface. When the body is curled up, stop and press the abdominal muscles hard. Then slowly lower your legs. Don't touch the ground with your feet during the process.

Lie on the ground, make a fist with both hands and put it beside the temple on the side of your head. Bend your knees and put your feet flat on the ground. According to your muscle softness, pull your knees as far as possible to the floors on both sides until you are in a frog leg bending posture.

Use the upper abdomen to drive the body up, not the shoulders. Keep your eyes on the ceiling, don't move your head forward and try to keep your neck stable. Keep your legs stable during abdominal muscle contraction.

1. This exercise mainly exercises the upper abdomen.

2. The shoulders should be as straight as possible from the ground, but the waist should be close to the ground.

3. Lift your shoulders.

Pay attention to keep the upper body stable and don't lift your head to your knees.

Sitting on the bench, holding the edge of the bench with both hands, the upper body leans back slightly, the feet are off the ground, the knees remain bent, the thighs are lifted to the abdomen, and the upper body and lower body form a V-shape.

5. Be careful not to lean forward.

6. Don't put your feet on the ground.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. Try to raise your legs until they are at 90 degrees to your body or at the highest position, pause and count twice, then slowly lower your legs. The back must be close to the backrest, and the lower abdomen should be used to lift the legs, not the thigh muscles.

7. This action mainly exercises the lower abdomen.

8. Keep your posture unchanged before lowering your legs and count it twice.

9. Pay attention to keep the upper body stable and don't lean forward.

Lie on a sloping bench with your hands next to your temples. Lift your upper body, bend your feet and fix your ankles in a fixed position. Twist your right elbow to your left knee. When repeating the action, twist the left elbow to the right knee. Whenever the upper body is lifted to the highest position, you should feel the abdominal muscles tighten.

10. This action mainly exercises the upper abdomen.

1 1. When lifting your body, twist your elbow to one knee.

12. Keep the lower body stable, and don't use force on your feet.

13. Don't put your head in your hands.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. First lift your left leg to your chest, and your knee joint is 90 degrees. Then slowly lower your legs, then raise your right foot and take turns doing it. The back must be close to the back of the stool. Lift your legs with your lower abdomen and use your thigh muscles.

14. This action can exercise the lower abdomen and strengthen the ribs.

15. When the foot is lifted to the highest position, pause and bend the abdominal muscles. This helps to reduce the chance of body swinging.

16. If you wrap the palm and the bar with a power belt, you can hold the bar more firmly and avoid falling.

17. Keep your upper body stable and don't lean forward.

Lie on a sloping bench with your hands straight on your knees. Lift your upper body with abdominal muscles, hold it for 2-3 seconds, and then lie down.

18. This action exercises the upper abdomen.

19. When lifting your body, pay attention to the fact that your lower back should lean against the inclined plate and your head should not be lifted towards your knees.

The secret of perfect abdominal muscles

20. When you exercise your abdominal muscles by rolling your abdomen, your feet should be fixed.

2 1. Don't go up and down quickly.

22. It's no use doing more. The key to exercising abdominal muscles is "quality is not weight".

23. Many people misuse the relative muscles of the waist, shoulders or neck when doing the above actions. For example, if you want to practice your lower abdomen, you should try to relax the muscles in your lower back.

24. When practicing, you must use the muscles you have practiced and avoid using other muscles to provide strength. For example, when we do leg lifts to exercise the lower abdomen, we must first tighten the muscles of the lower abdomen, and then use this group of muscles to drive our legs to lift. As for practicing the upper abdomen, you must use the upper abdominal muscles to drive your body up.

How to exercise abdominal muscles?

How to build 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. How to practice bodybuilding abdominal muscles The abdomen is in the center of the body, which is particularly eye-catching.

From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale.

Repeat in the opposite direction, 8 times in a row. Second, leg flexion exercise supine position.

Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down.

After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed.

During exercise, your feet should not touch the ground or the bed surface. Five, "cycling" exercise supine position.

Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles. Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

How to quickly develop sexy abdominal muscles is becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym.

This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices.

Before the introduction, the coach reminded you of some important things and concepts: 1 Be sure to spend a few minutes warming up before exercise. 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.

Initial stage 1. Stress on the lower abdomen against sit-ups: the low-risk body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent together at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point.

Repeat times 15-20 times. 2. The side-belly broom is twisted and the side-belly rotates, and the back is stressed: the low-risk feet are shoulder-width apart, the knees are slightly bent, and the hands are open on the long stick.

When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating. 3. Upper abdominal sit-ups: Knee touching and knees rolling. Stress on the lower back of the body: low-risk upper body lies flat, knees are bent about 60-90 degrees, and hands are placed on knees.

When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. Joint action Upper abdomen and lower abdomen elbow to knee and lower back force: middle and dangerous upper body.

How to exercise abdominal muscles and how long does it take?

I won't talk nonsense until I have experimented with something myself. Instead, I have strong and sexy muscles. My feeling is that the belly is a place where fat is easy to accumulate. First, it is what I summed up by losing weight. Everyone has abdominal muscles. Your abdominal muscles are "hidden" because they can basically point you in the right direction:) Finally, I wish you some basic standards. Then lift your legs, don't be discouraged, lie down and focus on your stomach. I suggest you practice naked. The culprit is your foot-the foot can't be fixed, and it can recover about 90% in 18 hours. Then be careful not to put your legs on the bed. That's enough for you. Does your first abdomen hurt? It extends all the way to your toes. This can't be given by others. Look at your muscles.

Lying flat on the bed, legs apart, the second big problem came out. After a period of practice, this rule meets the two standards I mentioned above, and can be improved if I think my head can bear it in the future. My method is very special. Just lift it to about 45 degrees. If these two standards appear first, then I will share my experience with you. There are two. As long as you are not too paunchy, prepare to lie on your back next time. I want to explain.

Of course, yours is no exception. See if your feet can still be put on the bed. My ABS look a little sexy now. As for the following, scientific research shows that: First, the reason is simple. The second step is to gain muscle, not necessarily for two days. Slowly, I found that the further I went, the less effective I felt. The difference is the degree of development, so I run as long as possible, because there are two main problems, because once my feet are fixed, when you lie on your back, your other muscles, especially your leg muscles, will work hard.

Shout ```` when you are finally finished and your muscles are not sore, or take a rest and practice again (that's what I do), and then congratulate you. You can come out. I have practiced abdominal muscles many times before. Does the landlord know the recovery time of human major muscle group (abdominal muscle belongs to major muscle group)? Come on, it's to keep your balance and try to run for two weeks. Don't let me down with so many things, and I won't work hard on my upper abdominal muscles. Then you can choose to do it once every two days from today. Why do I only have four or six ABS? I encourage you who are determined to keep fit with my personal experience, but you must remember that you can't help but be overjoyed. It can be slower, but mine is also summed up from many methods on the internet, but it is not yet! I hope it is adopted, and you may be pleasantly surprised to find: lying flat on the bed. To what extent, that is, sit-ups (hereinafter referred to as sit-ups), and only do sit-ups for more than a month, so the first step, if you say yes or no, is to suggest that you do it according to my method from the beginning, and today's exercise is over. Naturally, your hands will stretch out at your sides, then you will put your hands on your sides, and you will continue to improve your leg to make sure it doesn't tilt up. There is a second point that needs to be explained. Because you have the foundation of the above four blocks (the traditional supine is not to exercise the following four blocks at all), the next step is the classic action-use abdominal muscles to get up, but make sure that the muscles are sour, not sour? ), more important than anything else, motivate yourself to work hard and try again. The landlord might as well try. Be sure to do anaerobic exercise before doing sit-ups. How to reduce it below? I want to find a way to tidy my feet: this step is the foundation for successful exercise. Well, the thighs and calves are 90 degrees, and people start sweating for 20 minutes before the fat starts to burn: the belly is gone, that is, the muscles become bigger, and clamping is not only bad for exercise, but then I

Second, because the traditional supine exercise is not as effective as the upper two muscles on the lower four muscles, it is 72 hours. When I first started practicing this time, I also asked many friends online. It's not bad to make more after feeling sour. Generally speaking, I can't type very fast. If there is a second criterion, it is my foot. I am fine when I am strong. The general impression is that I have to put my head in my hands. Don't be afraid that a week is not enough, but holding your head with both hands is much more tiring than putting your hands in front. Every word is true.

Next, I teach the landlord how to do supine. I feel a little "recovering from a serious illness" and practiced again. I often see friends on the Internet who want to make a detailed plan. In other words, after these movements are noticed, you don't know what it's like to lose your waist and abdomen. Here, I have to explain. Do less at a time, just a few days ago, so just do as I say. This brings me to the measures I mentioned above: not only the feet can't be fixed, but also the movements will inevitably go out of shape when I am very tired.

And muscle growth will only be effective if the muscles recover to a certain extent? Hehe, I checked a lot of information about practicing this abdominal muscle, because everyone's situation is different. One week is enough. On no account can you ignore that first of all, you can practice naked if you can. The solution is not to laugh, which is a good measure. Well, I won't say much about those who have a strong sense of accomplishment.

In short, the feet can't be fixed, and then they should be lifted up near the bed, so that the exercise effect of abdominal muscles will be discounted and the legs will bend. I can tell you that I have been searching for these things on the Internet for two months. Please note that this may be a blow to friends who have just started exercising.

The best way to practice abdominal muscles

How to train beautiful original site of abdominal muscles: yelg/ArticleShow? Articleid= 1 126 Many people do hundreds of sit-ups every day, hoping to develop beautiful abdominal muscles, which is actually a waste of time.

In my opinion, there is no difference between the abdomen and other parts of the body. The training of abdominal muscles should be divided into 4-5 groups like other parts of the body, and each group should do 20-25 times to achieve complete exhaustion (if more can be done, it means that the intensity is not enough). I like to do every movement slowly and keep my muscles tense for a few seconds at maximum contraction.

The most effective abdominal exercises are sit-ups and hanging legs. Abdominal muscle training, where gyms can be seen everywhere today, has a good effect.

Generally, I choose to practice abdominal muscles on days when I don't do aerobic training, and arrange it at the end of weight-bearing training. Speaking of weight training, I want to emphasize that when training in other parts of the body, you must use heavy objects.

Many people find that if you lift hard enough, you don't even need to practice abdominal muscles, because heavy training will force abdominal muscles to help the muscles you are training. No matter where you train, you should arrange at least one compound action using barbells and dumbbells (not combined equipment) for heavy weight training.

Good examples are the upright barbell or dumbbell bending movement of biceps, the upright bending arm pull-ups movement of triceps, the upright barbell push-ups movement of shoulders, the squat movement of legs, the hard pulling and bending rowing movement of the back. Even if you practice chest, you must tighten your chest muscles and stabilize your torso.

A common phenomenon is that although the abdominal muscles are good, they are covered with a layer of fat. In this case, even doing thousands of sit-ups won't help, because all you do is to further exercise the muscles below, without burning the fat covering it.

First of all, you must realize that there is no such thing as partial weight loss. The only way to reduce fat and muscle is to implement a comprehensive plan consisting of reasonable diet, aerobic training and weight-bearing training. These three aspects work together and promote each other.

Proper diet can accelerate muscle growth; Aerobic training can improve metabolism, so as to use food more effectively and burn fat; Weight training can develop all your muscles, including your abdominal muscles, and help improve your aerobic metabolism and metabolism. In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies.

The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach. Arrange time for aerobic training.

Relaxing aerobic training can be a half-hour to one-hour walk three times a week, or it can be carried out on the training equipment in the gym. Aerobic training is best arranged on days when no weight training is carried out. You don't need to work hard, you just need to increase your heart rate by 65-70% of the highest value, which is about 120 times per minute.

The three aspects of abdominal muscle training should be arranged in a balanced way, not extreme. If you don't want to poop in the mirror or grab a handful of meat at your waist, do it quickly! Beautiful abdominal muscles depend on three elements: yelg/ArticleShow? Articleid=554 Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know.

Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it.

Then you should review your diet. Frequency: practice abdominal muscles every other day.

Although most people only practice three times a week. Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.

My abdominal muscle training never exceeds 15 minutes. Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist.

The idea that gaining weight can burn more fat is wrong. So I suggest that you use tension and control instead of weight bearing, and tighten your mind and add weight to your abdominal muscles.

Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more.

When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly.

So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.

Training action: I usually only use three exercises. And avoid monotony by changing their order frequently.

Here are my three favorite sports: sit-ups: lying flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward.

Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.

Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.

Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles.

The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles.

Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow.

To prevent shaking. Remember: your goal is to practice abdominal muscles.

Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it.

When the abdominal muscles become strong, then gradually straighten your legs and do it. Leg lift in sitting position: This action can be better.

How can I exercise my abdominal muscles?

Sit-ups mainly exercise the upper abdomen, specifically, the upper four lower abdomen is generally more difficult to exercise than the upper abdomen. Methods 1 Sit-ups and leg lifts::: A. Key exercise areas: lower abdomen and upper thigh flexors.

B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs together naturally straight. C. Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs upward until the thighs are perpendicular to the trunk.

Then, slowly lower your legs. Do it repeatedly.

D. Training focus: When the back is always close to the stool surface, make the abdominal muscles in a tight state. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles.

In order to strengthen the training intensity, you can also practice on your back on the inclined plate. Methods The initial posture of the hanging bar in both knees and legs is to hold the horizontal bar with both hands and hang the bar straight down.

During the action, your knees are bent and your calves are retracted as far as possible. When you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight.

Breathing method: inhale when the calf contracts and exhale when landing. Pay attention to the main points. Try to lift your knees up when you contract your calves.

Methods 3 Rectus abdominis supine position Leg starting position supine position flat pad or supine position inclined plate. Hold the fixed object behind your head with both hands and straighten your whole body.

During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly.

Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

Method 4: Sit on the edge of the stool in the starting position of leg adduction, and support your hands backwards on the stool. Keep your legs straight forward.

During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight.

Breathing method: inhale when the calf contracts and exhale when landing. Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action.

The higher, the slower and the bigger, and vice versa. The key is to insist on basically three months to see satisfactory results.