Because abdominal muscles are the core strength group of human body, if the strength of this core part is insufficient, how to train abdominal muscles, that is, how to train abdominal muscles?

We can increase the support of abdominal strength through efficient bare-handed abdominal muscle exercise. Then introduce several training methods that have a strong stimulating effect on abdominal strength.

Straight leg lift: lie flat on the ground, palms down, legs together, leg lift to form a vertical posture, hips remain motionless. When your legs are down, move slowly. Note: For better effect, when you put your legs down, try to be slow and don't put them completely on the ground. Keep a few centimeters off the ground and repeat the action after a few seconds.

A total of ***3 groups, each group 10 times, each group interval of 30 seconds.

Abdominal roll: lie flat on the ground, put your hands behind your ears gently, with the distance between your legs at 90 and your legs together. When you get up, don't leave your hips on the ground, and try to contract your abdomen. Pay attention to the slow speed when descending: the body should not be lifted more than 40 degrees, the movement range should be small, and it must be slow when descending, so as to better stimulate the abdomen.

A total of ***3 groups, each group 15 times, each group rest for 30 seconds.

Air pedaling: Do it about 30 ~ 50 times each time, and do 5 ~ 6 groups every day. It is best not to exceed 30 seconds at a time.

Traditional belly roll: sit 200 times a day.

Plate support: support for at least 2 minutes, 5 to 10 times a day.

So these movements are very suitable for exercising abdominal muscles, but at the same time, we should remember that single abdominal muscle strengthening can not effectively strengthen abdominal muscles, and at the same time, we should cooperate with reasonable diet and work and rest time to keep the body healthy. Then recommend a recipe to everyone.

Be sure to have a full meal every morning, and eat well at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less 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 dinner is the most favorable condition for growing meat, we must control and grasp it ourselves.

Therefore, only when the two cooperate with each other can the abdomen be effectively stimulated.

As long as you can stick to it for a long time and form such a living habit. Especially if you can strictly follow what I said above, then I believe you will see the effect in two or three months.

It is very difficult to lose weight or gain muscle. It takes a long time to have a very significant effect, so we must have a persistent attitude!