1, sit-ups

Mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.

2. Lift your legs and abdomen.

Mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.

3. Bend your knees.

Focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.

4. Touch your toes alternately

Lie flat with your feet straight and your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.

5. Twist your waist

Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can turn l0 turns clockwise, and then turn 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.

Second, how to develop eight-pack abdominal muscles

If you want to exercise eight-pack abdominal muscles quickly, you must gain muscle and lose fat at the same time.

And when exercising, you need to control your diet.

You can lose fat and gain muscle through exercise and a scientific and reasonable diet.

1, sports

1, preheating for 5 minutes,

2, to do an hour of full-body strength training, you can use gym equipment or exercise by hand.

3. Do aerobic exercise and jog for 30 minutes immediately after finishing.

Stick to it for one month and you will see obvious effect.

After each exercise, exercise your abdomen alone and exercise the next day.

2. Abdominal training movements

1, suspended leg lifts: 6 groups, 20 in each group.

2, roll the abdomen; Do 6 groups, 20 in each group.

3, supine leg lifts: do 4 groups, 20 in each group.

4. Starting from both ends: make 4 groups, each group 15.

5, flat support: do 4 groups, each group for 2 minutes.

Step 3 prescribe diet

1, mainly adhere to the habit of eating less and eating more meals, and avoid taking in too many calories.

2. protein and sugar should be taken in every meal for dinner, and sugar is the main staple food, which is in line with the Tang Dynasty.

3, you can eat fresh vegetables and fruits every time you add a meal, and it is also possible to eat egg white.

4. Before going to bed at night, I don't eat anything. I mainly eat fresh vegetables and fruits for dinner, and I don't eat staple food.

A perfect figure, besides exercise and diet, the most important thing is persistence.

Third, how to exercise abdominal muscles

Abdominal muscles play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. When practicing abdominal muscles, you can use the following methods.

1, multi-exercise

Exercise is the most basic requirement for us to practice abdominal muscles, so we must persevere. Generally, the muscles of sports students are well developed, and abdominal muscles are easier to practice than ordinary people, and the effect is better. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, they can increase the consumption of body fat through more exercise and lay the foundation for the special exercise of abdominal muscles.

Step 2 lie on your back and step on the air

Specially exercise abdominal muscles, with feet off the ground and stepping on in the air, can effectively exercise abdominal muscles.

3. Effective exercise of abdominal muscles

The combination of sit-ups and aerobic exercise, first of all, for people with a lot of fat, can not rely solely on sit-ups. Do moderate aerobic exercise (running, skipping, swimming, etc.). Ensure that the daily intake of capacity is less than the energy consumed, so as to ensure the consumption of fat, and then assist sit-ups. At this time, it is best to exercise abdominal muscles, which requires gradual and continuous exercise.

4. Fitness equipment

To exercise abdominal muscles, you need to choose fitness equipment that suits you, and prepare some auxiliary fitness equipment in the community or at home, which can not only diversify your exercise, but also effectively improve the effect of sit-ups. Among them, the pulley can increase the balance difficulty and exercise effect when exercising abdominal muscles, so that people can actively exercise without feeling too boring.

Male fitness should not be rushed.

Fitness exercise is a good thing. Sticking to exercise can also be beneficial to physical and mental health, but be careful not to rush it. It is very important to choose a fitness plan that suits you. In this article, I will tell you what problems men should pay attention to in the process of fitness.

Fourth, how to exercise abdominal muscles is simple and effective.

1, ordinary level sit-ups

Lie flat on the ground, cross your hands on your chest, bend your legs slightly, get up and lie down. You can repeat it according to your physical strength.

People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help them relax by pressing the instep.

In addition, stretching your hands forward or gently lifting them behind your head can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

2. Upgraded version of sit-ups

If people who exercise for a long time want to increase the difficulty, they can try to cross their feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group of exercises can strengthen the exercise of upper abdominal muscles.

In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.

3. Lie flat, bend your knees and lift your legs

Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.

4. Half-lying knees and leg lifts

Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.

5. Side abdominal muscle training

Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

6. Bend your knees sideways and lift your legs (1)

When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, parallel to the chair surface as much as possible, and cannot be lifted too high. Repeat several times and then switch to the other side.

7. Bend your knees sideways and lift your legs (2).

Lie on your side, bend your elbows to support your head, and then bend one leg to raise and lower your knees. You can repeat the exercise several times and then switch to the other side. This group of exercises can exercise the lateral abdominal muscles and strengthen the hip muscles. Suitable for men who want to keep fit.

8, hanging leg movement

You can make full use of the free resources of the public and practice the work of hanging legs and lifting legs. You can practice the horizontal bar or parallel bars in the park. Hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.