When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises 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 only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The speed of action 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.

3. Sitting leg lifts:

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

Step 4 sit-ups

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up.

Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the leg that remains straight 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.

5. Lie on your back, lift your legs and curl up.

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

During the movement, while keeping the calf in posture, try to curl the upper body forward, so that the body will not actually lift.

Very high.

Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

6: From both ends

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, and put your hands behind your head.

During the exercise, the head and feet roll up to the middle at the same time. Breathing method is the same as above.

7: Face up

Lie on the right bed first, touch your right ear with your left hand from the front, put your right hand on your left body, and lift your upper body by the strength of your left waist.

Chest exercises are mainly bench press and flying birds.

Inclined bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise.

1: sit-ups

Start sit-ups with the barbell above the nipple.

During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

Breathing method Inhale when lifting and exhale when falling.

Pay attention to the main points. When lifting, the back and buttocks should be placed flat on the stool surface, and the feet should be stepped on hard.

2. Tilt upward and lift horizontally

The initial posture is to lie flat on the bench, raise your head 30-45 degrees, and put the barbell on your chest with both hands.

During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.

Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.

3. Tilt downward and lift horizontally

The starting position is to lie on the bench head down and put the barbell on your chest with both hands.

During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.

Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.

4: supine bird

Lie on your back on the bench in the starting position, fists facing each other, and lift dumbbells; Arms straight up and perpendicular to the ground, feet flat.

Step on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.

Breathing method: Inhale when your arms are apart, and exhale when you return.

Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

5. Horizontal straight arm pull-ups

The starting position is to lie on your back on the bench, hold dumbbells or barbells in both hands, and straighten your arms parallel to the ground. Keep your feet flat

On the floor or on a bench. During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower it to the lowest possible position. silent

Stop for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major and pull your arm up.

Before, until it falls to the starting position of the leg side. Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward.

Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action also

You can do it by holding the dumbbell with both hands, because the distance between your hands is very narrow and the weight is concentrated in the center of the bar, right?

The development of pectoralis major depends on the edge of human midline.

In terms of the number of times and groups, it is generally enough to practice two or three times a week, with three movements each time, and each movement has three groups, each group 12-8 times.

But remember, every time you exercise, you don't have to use too much weight. You should make your muscles contract to the maximum extent, but don't make your muscles tired to the maximum extent. You should give your muscles enough time to recover. Generally, your muscles can recover within 24-48 hours.

Eat more protein-containing food and less greasy food.

Ballet-flavored abdominal exercises

Many fitness experts with advanced consciousness look for actions that can be used for reference from other sports forms to practice abdominal muscles. This set of exercises introduced in this article is selected from the action of Pilates. "Pilaz" is a way for ballerinas to strengthen their strength and quality. It emphasizes the unity of body and mind in practice.

Practitioners should pay attention to the muscle feeling in the action, not just counting the times. Here are six exercises.

Yoga slimming is no longer difficult.

1. "hammock"-spread a big bath towel on the mat and lie on your back. Grasp the two corners of the bath towel with both hands and cover the back of your head. Bend your knees and put your feet flat on the ground. Inhale, tuck in, raise your head and neck until your shoulders are off the ground. Keep this posture, inhale and slowly push one leg straight, and the heel does not leave the ground. Exhale and put your legs back in the knee flexion position. Change the other leg. Pay attention to the correct breathing sequence, and tighten the abdominal muscles inward every time you exhale.

2. "Rotating bird"-supine, knees bent. Put your hands behind your head and tuck in. Exhale, hold your head up and chest out, and keep your neck natural. When inhaling, straighten your legs and separate them into scissors. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Keep this posture, and when you exhale, your legs draw a semicircle in the air and switch up and down. Inhale, retract legs, repeat, and exchange left and right legs.

3. supine leg flexion and extension-supine, knee assembly. The arms extend to one side of the body to form a cross. Tuck in your abdomen and keep your shoulders touching the ground. Inhale and fold your knees to your chest. Exhale, stretch your legs forward and upward, raise your head and shoulders at the same time, and stretch your right hand as far as possible towards your legs. Inhale, bend your knees, exhale, and forcibly close your abdomen. Switch to the opposite side, each side 10 times.

4. The dancer turns around-the preparatory posture is to hold the ground with his right hand and sit on the ground with his right leg kneeling. Bend your left leg with your knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up. Hold your hips when exhaling and lower your body when inhaling. Return to the ready potential and repeat the other side.

5. Fingertip rotation-prone, toes and palms touching the ground. Gluteal muscles contract, abdomen contracts, back muscles exert force (shoulder blades to the middle), stand until the chest leaves the ground, and fingers still touch the ground to maintain balance. Inhale, stretch your right arm and touch the back of your right thigh. Head and upper body turn right at the same time. Return to the starting position when exhaling. Repeat to be the other side.

6. Rolling rowing-sit up straight and tuck in. Stretch your legs forward and your feet are wider than your shoulders. Palm down and put the rolled towel in front of your body. Collar chest, gluteal muscle contraction. Exhale, slowly lean back, and at the same time relax the psoas muscles and spread them backwards until the maximum angle can be controlled. Stay 1 sec, and pull the towel roll to your chest when inhaling. Exhale again and lift the towel over your head. Inhale and restore. Repeat. These exercises should be done 3-5 times a week in order. The first two movements are warm-up, and the last three movements are more difficult. Do 10 times in each group according to the action requirements (5 times on each side). If it is too difficult at first, you can start with 4-6 times. It is ideal to practice in a dance studio with a mirror.

If you want to build a beautiful abdomen, you need long-term aerobic exercise and a reasonable diet in addition to diversified abdominal muscle exercises. The combination of the three has the best effect.