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 idea is,

Forget the methods and groups of abdominal muscles mentioned in those 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 someone's ass, 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.

For example:

1, head off the ground and 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 develop bodybuilding abdominal muscles

The abdomen is in the center of the body, which is particularly obvious. 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.