"Rome was not built in a day, and the key to building perfect abdominal muscles lies in long-term exertion", which is an iron law. But there are always some people who complain every day, "every day, every day, their stomachs are still full of fat." Today, Bian Xiao will give you some correct ways to exercise your abdominal muscles.

First of all, everyone's physique is different. If you are overweight and have a lot of fat in your waist and abdomen, Bian Xiao suggests reducing fat first, because everyone has abdominal muscles. Obese people are not obvious from the outside because their abdominal muscles are covered with a lot of fat. The so-called exercise of abdominal muscles is actually to make abdominal muscles more obvious. Therefore, obese people should first do some systemic aerobic exercise (such as running, jogging, skipping, dancing, swimming, boating, etc.). ) achieve the effect of reducing fat, and then exercise abdominal muscles; People with medium or thin figure can exercise normally.

Secondly, the training of abdominal muscles also pays attention to methods. If you do a fixed amount of training every day, such as 100 sit-ups, you may feel very tired in the abdomen at first, and the training effect is slightly better. After a period of time, the body and muscles adapt to the number 100, and the effect is not obvious. The so-called challenge limit means that the body should constantly have a sense of transcendence, and on the basis of the existing training intensity, increase the training volume in time to fully stimulate the muscles.

The targeted training of abdominal muscles mainly includes rectus abdominis training, lateral oblique muscle training, medial oblique muscle training and transverse abdominal muscle training. Next, Bian Xiao provides you with several effective ways to exercise various parts of abdominal muscles.

1. Turn the abdomen

Abdominal contraction is the simplest and most convenient way to practice rectus abdominis. When exercising, lie flat on the mat, bend your knees with your legs and put your hands on your sides. Push your shoulders to your knees with your abdominal muscles. Exhale when you exert yourself, and inhale when you relax. Don't let the upper body leave the ground as a whole, which may cause back muscle strain. It is suggested to shape 15~30 times/group and exercise muscles 8~ 15 times/group.

2. Roll your abdomen sideways

The main training sites of lateral roll abdomen are the internal oblique muscle and the external oblique muscle. Lie flat on the mat, bend your knees, hold your hands on your chest in the form of fists, lift your right scapula up to the left, lift it away from exhaling, relax and inhale, and vice versa. Try to pay attention to abdominal exertion during exercise. Too tight hands will lead to neck exertion. It is suggested to shape 15~30 times/group and exercise muscles 8~ 15 times/group.

3. Flat bracket

The main training site of plate support is transverse abdominis muscle. The posture is push-ups, forearms and elbows on the ground, toes on the ground, abdomen in, hips up, head, back, hips and feet in a straight line. Beginners insist on more than 45 seconds, and keep the basic knowledge of abdominal muscle training for more than 5 minutes. Flat support is a kind of static support, which is a good method for small partners who want to shape.

Lift your legs.

When exercising, lie flat on the mat, put your hands on both sides of your hips, keep your legs straight up, try to keep 90 degrees with your chest, and keep your legs together without bending. Exhale when lifting your legs, put down your inhalation, and be careful that your legs can't land completely. Friends who have a good foundation in abdominal muscle training try to put fitness balls in their legs while lifting them.

In addition to the above actions, there are sit-ups, pull-ups, squats, hard pulls and so on. Can exercise your abdominal muscles. Little friends can train selectively according to their physical condition. The so-called persistence is victory. Beginners are prone to feel sour and sleepy because they have no foundation of abdominal training. But everything is difficult at the beginning. Take flat plate support as an example. On the first day, you may only insist on 15 seconds, but with the passage of time and your persistent exercise, it may not be difficult for you to insist on 1 minute after one month.

In addition, abdominal muscles are composed of several parts, so in order to achieve balanced training, each muscle is fully stimulated. The movements introduced by Bian Xiao suggest that you practice alternately. A single movement for a long time may make you bored, right? But no matter what kind of training you do, you should avoid it, constantly challenge yourself and constantly break through the limit in order to achieve better results.