What should I pay attention to when practicing abdominal muscles? Both boys and girls are eager to have a thin and lined abdomen and want to get it through fitness. But this process is not simple. So, what should you pay attention to when practicing abdominal muscles?

What should I pay attention to when practicing abdominal muscles? 1 1. Ignore the compound exercise.

If you practice abdominal muscle isolation strictly, you have made a huge mistake. Compound movements such as pulling, squatting and pushing over your head will exercise every inch of your core. Don't forget to incorporate these movements into your training plan.

2. Put abdominal muscle training first.

Your abdominal muscles are part of your core area, which helps to keep your body stable. If you tire them too early in training, you will find it very difficult to do other exercises with abdominal muscle strength (such as squats). So we know that your core plays a role in protecting your spine in the squat, so if you want them to protect you like a complete tank in the squat, then save abdominal muscle training for last.

I think I can ignore your diet.

There is no secret to looking at abdominal muscles: reduce the percentage of body fat. You can't see your abdominal muscles when you do hundreds or even thousands of abdominal muscles. You can train your ABS at will, but if your diet is not guaranteed, you will never see six or eight ABS.

4. The whole training plan only practices abdominal muscles.

Abdominal muscle training, you only need 15 minutes. If you have done compound exercises such as squats and hard pulls, it is enough to do 2-3 groups of each movement in the last 1-2 abdominal exercise of your training.

5. Just do sit-ups.

We will also see the question: "So what is more effective than sit-ups?" The answer is: there are dozens of exercises that are more effective than traditional sit-ups. In fact, traditional sit-ups are one of the worst abdominal exercises. For these other actions, just because you do one hundred at a time, you can't think that they are invalid.

6, do not pay attention to the action specification

Again, abdominal muscles are just like other muscles in the body. So why do you twist like a flame when training abdominal muscles, and pay great attention to whether your movements are standardized when practicing squatting or pushing? Pay attention to the correctness of your movements and ensure that your abdominal muscles participate in every exercise. When you start practicing more advanced and effective abdominal movements, you will find it impossible to drag your feet during the practice.

7. Train from only one angle.

Your trapezius abdominis, transverse abdominis, rectus abdominis and erector spinae are all part of your core, but they are different muscles because their muscle fibers are in different directions and ways. You must practice from many angles. Complex and difficult movements like windshield wipers can be performed in teams at the same time, but if you haven't tried it yet, don't use it as an excuse to continue doing sit-ups that only primary and secondary school students can practice.

What should I pay attention to when practicing abdominal muscles? 2 correctly exercise abdominal muscles skills

1, cooperate with breathing

Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.

When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.

Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.

Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.

2. Ascending height: keep an angle of 45 degrees.

Sit-ups do not pursue the height of getting up. To understand the correct method, the most correct method should be to extend the duration of the 45-degree angle between the body and the ground, so as to effectively exercise the abdominal muscles. (Duration exceeds 30 seconds)

Don't hold your head with your hands.

Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.

Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.

4. Gradually increase the number of sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

5. Action essentials of sit-ups

Sit-ups focus on the upper body. If the upper body moves parallel to the shoulder, the oblique muscles inside and outside the abdomen will be restricted and the longitudinal axis of the body will rotate, so that the abdominal muscle training of the body can be more coordinated.

What should I pay attention to when practicing abdominal muscles? 3 How to effectively exercise abdominal muscles?

1, running

Running is a simple exercise method. To have charming abdominal muscles, running is also essential. Jogging with sprinting every day takes more than 40 minutes every day to achieve the effect.

2. Run in situ

If you have no conditions or don't want to go out, you can run for more than 45 minutes.

Step 3 sit-ups

3-5 groups a day, 30 in each group, remember not to just do sit-ups, or you will not see the lines if you have abdominal muscles and sebum. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!

4, abdominal muscle exercise must be combined with aerobic exercise.

It's best to know aerobic exercise or swimming, and then jog. Regular exercise and sit-ups will block your abdominal muscles, but what some people want is to block your abdominal muscles, mainly depending on what kind of abdominal muscles you want.

5. Lemon juice

Drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.

Step 6 push-ups

There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day.

Because too many people are easy to get bored, it is recommended to bring a headset to play some music when you go to the back.

7. Pull-ups

Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.

8.dumbbells, dumbbells

If you have dumbbells, then this is really great. Because it is really effective to practice abdominal muscles with dumbbells of appropriate weight at the same time. And the exercise with something in hand is very interesting in itself.

9. Long-distance running and sprint

It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.

10, basketball basketball

Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.

1 1, exercise more

Generally, the muscles of sports students are relatively developed, especially the abdominal muscles, which are easier to practice than ordinary people. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, you can increase the consumption of body fat and lay the foundation for the special exercise of abdominal muscles.