1, starting from practicing sit-ups/knees. First, we started the basic sit-up training, lying flat on the floor, knees bent, feet flat on the floor. Cross your hands on your chest, then gently lift your upper body and gradually leave the ground from your shoulder blades to your lower back. After sitting up completely, hold this position for a short pause.
Then, slowly let the upper body return to the ground and repeat the previous actions. Be careful not to use too much force or sit up suddenly without lifting your neck. Sit-ups rely on the abdominal muscles to bear the pressure, not the neck. Keep your back straight-don't hunch over when doing sit-ups. It's easier to bend your knees and lean back than sit-ups, just lift your shoulder blades off the ground-not your whole upper body.
Sit-ups and bent knees are the center of your abdominal muscles. Overall, your abdominal muscles are quite large, from the waist to the chest. If you want to have plump and sculptural abdominal muscles, it is very important to ensure that every part of the abdomen is exercised.
Another good way to exercise core abdominal muscles is plate support. The plate support method itself is a quite common way to exercise core muscles-by adding different postures or movements to the basic plate support action, muscles can be exercised in a wide range.
2. Leg lifting exercises. Lie on the floor with your legs straight and together. Keep your legs straight, then slowly and steadily lift your legs to a vertical position with your feet pointing to the ceiling. Then, gently put your legs back on the ground and repeat the above actions.
When doing this exercise, don't spread your legs or bend your knees unless you think it's too difficult-in this case, we can change the practice method slightly. You can put your knees on your chest instead of pointing your feet at the ceiling. You can also carry out additional challenges. When doing this exercise, try to put a solid ball or other light object between your legs!
Leg lifting is the muscle of your lower abdomen. Although it is difficult to highlight the abdominal muscles to practice, beautiful abdominal muscles can turn your six-pack abdominal muscles into eight!
3. Do unilateral sit-ups. First, lie on your back like a basic sit-up, with your knees bent and your feet flat on the ground. Keep your elbows bent and your hands behind your head. First, lift your right knee and bend to your chest.
While lifting your knees, try to gently lift and twist your upper body and touch your right knee with your left elbow. Then, relax your upper body, gently return to the ground, then put down your right knee and lift your left knee to touch your right elbow. Repeat the above actions so that the knees and elbows alternately touch.
One-sided sit-ups exercise your twill muscles, which is a "must-have" for any deep abdominal exercise. Your twill muscles are very important, not only because they are related to the strength of the abdomen and the stability of the core, but also because they look amazing when cutting and shaping.
Strong twill muscles make your sides look tight and symmetrical, giving people the impression that you are slim. If you "really" pay great attention to exercising your oblique muscles, you will eventually find a "bulge" above your hips, which shows that you have strong oblique muscles.
4. Exercise the leg, hind leg muscles and back through lunge leg press. Leg press lunge is a good exercise. It can exercise your leg and back muscles, and it can also exercise your hip, back and abdomen muscles as a secondary muscle group. When performing lunge leg press, first separate your feet to hip width and stand up straight.
Then step forward with your right foot. Bend your right knee, press your body to the ground, and keep your back straight until your right knee bends 90 degrees. Then, restore your body to a standing position. In this process, the weight of the body is always placed on the right foot. Then, the left foot repeats the action of the right foot. When doing this exercise, keep it slow and steady-excessive or sudden tension may hurt your knees or back.
Although the most likely reason why you are interested in exercising abdominal muscles is that you want the abdominal muscles to become strong, you should also pay attention to the training of "all" core muscle groups, including your lower hips, back and upper hips. If you only focus on abdominal muscle training, your appearance will be "unbalanced". Maybe your belly muscles will become very developed, but the periphery will be very relaxed.
More importantly, good and diverse core exercises are very important for shaping good posture, balance, spinal stability and overall health. Don't ignore any muscle group from chest to knee-otherwise you will regret it!
There are many ways to exercise and support the core muscle groups. From lunge leg press to hip flexor exercises, and leg lifts with the help of stabilizing balls. In order to develop sculptural abdominal muscles, a strong and solid core muscle group is absolutely necessary.
5. Don't believe the common misconceptions about abdominal muscle training. Because people are generally eager to have tight abdominal muscles, there will naturally be urban legends and other unconfirmed stories about abdominal muscle training. Don't believe anything about building sexy abdominal muscles-if a news about exercising abdominal muscles sounds too good, it's probably false. The following are corrections to two common misunderstandings:
You can't just burn the fat on your stomach locally. This is a widely circulated rumor. No matter how hard you exercise in a certain part of your body, it's useless-exercise can't just eliminate fat in a certain part of your body. On the contrary, fat will be gradually eliminated from the whole body. Therefore, if you want to lose abdominal fat and show your abdominal muscles, you need to lose all the fat.
You shouldn't just be abdominal muscle training. Doing countless sit-ups will form strong abdominal muscles, but you may not see the sculptural shape of the muscles. Usually, if you want to practice abdominal muscles, you need to combine diet and change other lifestyles (see below) to make the existence of abdominal muscles more obvious.
Second, burn fat by changing lifestyle.
1, set aside exercise time from your schedule. Because no matter what kind of exercise process, the best way to improve abdominal muscles is "lasting". Exercise is most successful when it is repeated for a long time. If you are going to practice flat abdomen, but haven't decided on the exercise schedule, try to set aside an hour for exercise every day.
Exercise the combination of healthy strength and cardiopulmonary function-For beginners, it is a good way to exercise strength and cardiopulmonary function every other day.
Even if you are not interested in exercising other parts of your body, but just want to exercise a tight belly, your exercise process should be diverse and balanced. Healthy exercise can not only improve your overall appearance and physical function, but also make your abdominal muscles better. Core muscles are used to support almost all strength training, so the more kinds of training you do, the better your abdominal muscles and core muscles will be!
2, clear the timing of fat burning. Through intense abdominal and core muscle training, you may develop strong abdominal muscles, but in case your new muscles are covered with abdominal fat, you will not get the visual effect you want. To burn fat, you need to make certain lifestyle changes, so that you will enter a state of "insufficient calories"-that is, you consume more calories than you do.
Try to burn more calories every day. For example, if you drive to school or work, ride a bike or run instead. If you spend most of your spare time watching TV, please try to join a local amateur sports team or go jogging. Over time, these subtle changes can help you lose body fat and make your abdominal muscles more obvious.
3. Reduce calorie intake. A reliable way to lose weight is to eat less. There is a saying in the process of losing weight about how often to eat and how much to eat each time-remember that the most important thing to lose weight is to consume less calories than daily needs. Calculate your body's basal metabolic rate, and then calculate the calories you consume from food every day. Keep these numbers a few hundred calories lower than your daily calorie intake, and you will lose weight!
Please make sure that any diet plan you will implement is realistic, wise and safe. Don't starve yourself too much, and don't neglect the nutrition you need, otherwise it may seriously damage your health.
4. Change the kind of food you eat. Try to eat less high-calorie and high-sugar vegetables. Instead, supplement your diet with vegetables (especially high-nutrient vegetables, similar to cabbage and spinach), whole wheat carbohydrates, lean protein (such as yogurt, chicken breast, egg white and some fish) and limited healthy fats (such as olive oil, avocados and nuts). )
Drink as much water as possible! Drinking water can not only make people feel unobstructed, but also zero calories and promote weight loss.
5. Do aerobic exercise. Aerobic exercise is a good way to burn fat. Intense aerobic exercise, such as running, swimming and cycling, can burn a lot of calories. If you want to burn fat, consider investing some time in aerobic exercise every week. This is a good way to widen the gap between the calories you consume and the calories you consume every day.
Conduct basic sit-ups training.
1, lying on your back. For comfort, you can lie on a foam sports mat or a carpeted floor. Place your heels on a low table and bend your legs at least 90 degrees.
Cross your hands on your chest. You may have seen others do sit-ups with their fingers crossed behind their heads-if you do this, you may inadvertently put pressure on your neck muscles. Cross your hands on your chest to reduce the possibility of neck pain.
3. Tighten the abdominal muscles and bend the upper body from the beginning. With the help of abdominal muscles, gently lift the upper body (keep the neck relaxed), lift it as much as possible, and keep your back on the ground. Never move suddenly, it will hurt your back.
4. Hold this action for a few seconds. Then start to put the upper body back to the ground smoothly and slowly.
5. Repeat the above actions. Lift the upper body to the limit every time, keep this action for one or two seconds, then put it back on the upper body and continue to repeat. Any time, if you feel a little pain in your back, stop.
6. Repeat this exercise 20 times. After doing it for 20 times, take a short rest (less than one minute) and do another group, which is also 20 sit-ups. Do two or four groups, or until you "feel burning"-that is, there is a slight pain in your abdomen, which means that the muscles in your stomach have been exercised.
Extended data
Matters needing attention in abdominal muscle exercise
First, exercise abdominal muscles must first pay attention to warm-up exercise.
Warm-up exercise before exercising abdominal muscles can make you enter the exercise state faster and effectively prevent muscle strain.
Second, the key to exercising abdominal muscles is the quality of movements.
The key to abdominal exercises is not that the more movements in each group, the better, but whether your abdominal exercises are standardized. If you blindly pursue the quantity and speed of practice without paying attention to the quality of practice, then even if you do more, the effect will be greatly reduced or even useless!
Third, the intensity of exercising abdominal muscles should be gradual.
In any case, when you start to exercise abdominal muscles, the number of exercises and the number of groups should be increased step by step. If you add too much at a time, it is easy to hurt your health!
Fourth, when exercising abdominal muscles, you can increase your weight appropriately.
When doing abdominal exercises, if your body has adapted to your exercise state, you can appropriately increase the weight and number of groups or times or shorten the rest time between groups, and carry out weight-bearing abdominal exercises to avoid the inability to make the quality of abdominal muscles break through later! Five, exercise abdominal muscles need to pay attention to grasp the exercise time.
Generally speaking, 6-8 am and 17- 19 pm are more suitable for abdominal muscle exercise, which can achieve better abdominal muscle exercise effect. As for every abdominal exercise, about 30-60 minutes is enough!
Sixth, exercise abdominal muscles should be careful not to practice only one muscle.
When exercising abdominal muscles, don't just exercise one muscle, but also exercise the upper and lower abdominal muscles such as rectus abdominis, oblique abdominis, transverse abdominis, etc., so that the abdominal muscles you exercise will be more perfect!
Seven, you need to pay attention to a reasonable diet during abdominal muscle exercise.
There is a saying in the fitness circle that "practice three points and eat seven points", and diet is also an important aspect for exercising abdominal muscles. If you only practice and don't pay attention to diet, maybe the exercise effect of abdominal muscles will be greatly reduced.
During abdominal muscle exercise, you need to avoid greasy food, alcohol and tobacco, eat more fruits and vegetables, foods rich in protein and fiber, and don't overeat to ensure balanced nutrition!