First of all, we must remove fat by aerobic. Go running. Only when the sebum is low can the abdominal muscles come out.

How to quickly develop sexy abdominal muscles

Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:

1. Be sure to spend a few minutes warming up before exercising.

2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.

People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.

6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.

8. Another point is very important: perseverance+endurance+perseverance.

Are you ready?

Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.

Initial order

1. Lower abdominal reverse sit-ups

Lower back pressure: low risk

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, press your hips hard on your lower abdomen, keep your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.

2. Side-belly broom twist side-belly twist

Lower back pressure: low risk

Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.

3. Upper abdominal sit-ups: Knee touching and knee rolling.

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. The compound movements from elbow to knee in upper and lower abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.

Intermediate order

5. Lower abdomen lifts legs and straight legs lifts legs.

Lower back pressure: high risk

Lie flat on the ground, put your hands under the sides of * * *, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent, so that they cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.

6. Side folding knife

Lower back pressure: low risk

The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.

7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly retreat, the shoulder is not. ......

How to practice abdominal muscles with fitness equipment?

There is a tilting instrument that looks like sit-ups. It is very hard to do sit-ups on your head, so you should be able to do it. Besides, whenever you go to the gym, a coach will give you guidance on joining the club, and he will tell you how to do it in detail. . .

What equipment does the gym use to exercise abdominal muscles?

It is very necessary to practice abdominal muscles. The following are three groups of abdominal exercises, which are simple and classic:

Lift your legs.

Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to when doing the action:

1. The body is easy to shake. You can find a partner to resist the upper body to prevent the body from shaking.

2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.

3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal.

Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention to when doing the action:

1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast.

2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".

sit-up

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to when doing this action:

1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.

2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.

3. Pay attention to the stability of the upper body. 4. Don't kick your feet.

Literature: Tour South Station Service

How to practice abdominal muscles in the gym?

It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.

Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.

In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

What are the instruments for practicing abdominal muscles in the gym?

I have abdominal muscles. I have been practicing for several months, and I do hundreds of sit-ups every day. I divided the exercise into several groups, and there was no 100 group. I'll start with my bare hands. I'm carrying weights, but I suggest exercising three or four times a week. Haha, a lot of action. I can practice more abdominal muscles from different angles. ! For example, turn to sit-ups to practice the oblique muscles outside the abdomen, sit on a stool to practice the abdominal muscles on your legs, etc ... There are also many online searches, but one thing is that you have to stick to it! After playing so much, give the best! !

How to exercise abdominal muscles in the gym? Need specific tools and methods.

Hello! I'm happy to answer your question.

First of all, it's morning. There is no need to get up too early. Get up at 8 o'clock, have some breakfast and rest 1 hour. Start after 9 o'clock and stretch your muscles before training.

1 6 groups (warm-up group), each group 15, interval 1 min.

6 groups of push-ups (warm-up group), each group does 80%-90% of your most times, with an interval of 1 minute.

Do you have dumbbells at home? If not, buy a pair with adjustable weight. Five groups (warm-up group), each group 12 dumbbells, interval 1 min.

There are 6 groups in each group 15, so there is no need to warm up because the body is already hot, and there is an interval of 1 minute.

Let's practice like this first, because you usually exercise less, so the intensity should not be too high. Come to me after practicing for 1 month, practice for 2 days and take a day off.

I am a bodybuilder, but I think it suits you, too. This is my primary training method, step by step. Persistence is very important.

The training of junior students should be based on the principle of combining work with rest, with basic training as the mainstay. Three times a week.

Strength training, after four strength trainings, do an aerobic training and practice the next day.

The first day's plan

Chest: 6 groups of flat bench press, 8- 10 times in each group.

Push-ups in 4 groups, each group 10-20 times.

4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.

Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group.

Make plans for the next day

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

The plan for the third day is the same as that for the first day.

The plan for the fourth day is the same as the next day.

The fifth day plan

Aerobic training: run for 20-30 minutes.

Repair the bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat more vegetables and meat at noon.

Don't overeat at night (because you have to exercise)

Drink a glass of milk and eat a loaf of bread an hour before going to bed.

Get 8 hours of sleep every day (sleep is very important)

How to practice abdominal muscles in the gym?

A flat abdomen

1) This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.

2) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.

3) Upward inclined sit-ups. Lie flat on the floor and lift your legs up about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat 3 groups with 25-30 in each group.

4) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.

5) This action is a bit difficult. Lie flat on the floor, raise your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 3 groups, each group 15-20 times.

Remarks: The above five movements are unisex, and it is best to do them after 30 minutes of aerobic exercise (such as running, brisk walking, swimming, mountain climbing, etc.). ). Because partial weight loss can get better results after full-body exercise! If you feel too tired to do all five movements, you are free to choose three. I believe that through hard work, you can definitely get a flat abdomen, even a stylish abdominal muscle!

What is the easiest exercise to do in the gym to build abdominal muscles?

It is recognized by the fitness community that the best way to exercise is to do aerobic exercise first, and then build muscles through equipment.

I think the most effective and classic methods to exercise abdominal muscles are weight-bearing sit-ups, hanging legs and lifting at both ends (these three exercises can be introduced in detail)

hope this helps

What equipment does the gym use to exercise chest and abdominal muscles?

If you practice abdominal muscles in the gym, you should have a multifunctional chair to do sit-ups, and do more abdominal rolling and abdominal muscle tearing. You don't need any equipment to exercise your abdominal muscles.

Then talk about chest muscles. There are many equipment to exercise chest muscles in the gym, such as Transformers (big bird), butterfly machine chest clamp, T-bar high pull-down, sitting equipment rowing, rope chest clamp, and then there are classic barbell bench press and dumbbell bench press. Novices suggest barbell bench press for 4 groups × 12- 15 times, and butterfly press for 3 groups ×. When the physical fitness is better, more groups and heavier weights can be added on this basis. There is no need to adjust the number of times in each group. Usually 10 action is enough, and the more groups, the better the effect.

However, personally, it is not recommended to practice abdominal muscles. Exercise abdominal muscles, to pursue lean body fat, not a little extra fat, which is slightly in conflict with exercising other parts to gain muscle and weight, or consider exercising abdominal muscles after you exercise other hungry people.