What are the methods of abdominal strength exercise? I believe many friends have the habit of doing sit-ups in their daily lives, because this can not only tighten our abdominal skin, but let's take a look at the methods of abdominal strength exercise.

What are the methods of abdominal strength exercises? 1 Basic abdominal exercises.

The intensity of abdominal basic exercises can be gradually strengthened. First, repeat 10, 3 groups at a time, and gradually increase to 20-25 times in each group.

First, static contraction

1) Lie flat on the ground with your knees bent and your feet flat on the ground.

2) Tighten the abdominal muscles to minimize the contact between the back and the ground.

3) Hold for 5 seconds, and remember to count your breaths gently. Relax and repeat the exercise.

Keep your neck and face relaxed.

Second, sit-ups

1) Lie flat on the ground, bend your knees and keep your feet at right angles to the ground.

2) Put your hands on both sides of your thighs and put your upper body up to your knees. Then go back to the starting position and repeat the exercise.

Imagine an apple under your chin. This is to ask your chin to stay away from your chest and not to hold your head.

Inclined sit-ups

Abdominal exercises, such as these stresses, practice the internal oblique muscles and external oblique muscles of the abdomen.

1) Lie flat on the ground with your right leg and knees bent at right angles and your left leg twisted.

2) Put your hands behind your ears on the side of your head.

3) Put away the upper body and turn it to the right.

5) Repeat the exercise several times, and then switch to the other side to practice again.

superman

1) lying on the ground, arms stretched out on the left and right sides of the head.

2) The left arm and right leg are raised about 6 inches at the same time.

3) Hold 15 seconds, change arms and legs and repeat the exercise.

Advanced abdominal exercises

Once you can comfortably perform basic abdominal exercises, you can try more advanced exercises. , and start each group from 2-3 to 10- 12 to 20-25.

Sit-ups at both ends

1) Lie flat on the ground with your knees bent, or put your hands behind your head. Keep a clear head.

2) The starting posture is: put your hands on your knees and bend 90 degrees.

3. Lie face up, tighten the abdominal muscles and lift them up. At the same time, keep your knees close to your chest.

4) Return to the starting position and repeat.

The above paragraphs give us a good introduction to some methods of exercising abdominal strength. I sincerely hope that all friends can seriously study the above contents, apply what they have learned, and practice skillfully in real life, so as not to waste today's study. At the same time, you should also eat more foods that can increase skin elasticity.

What are the methods of abdominal strength training? 2 1 Teach you several most effective ways to practice lateral abdominal muscles.

1, Russian twist

Action essentials: focus on the abdominal muscles, tighten the abdominal muscles, and twist the body to the right while the waist and abdomen contract until the arms are parallel to the ground, while exhaling. Keep the abdominal muscles contracting continuously, and then return to the starting position. Then move to the other side and do the same on the right.

2. Row sideways

Action essentials: bend your elbow, pull the grip to the side of your ribs, lift your hips and keep pushing forward. Slowly straighten your arms and return to the front of your body. Repeat this way. Note: During exercise, the abdominal muscles must be tightened.

3. Push the tensioner forward

Action essentials: adjust the stretcher to a lower position or at the same height as the chest, and install the D-shaped handle. Stand beside the stretcher with your feet shoulder width and hold the handle in one hand. Turn your back to the puller, straighten your arms horizontally, keep your body upright, twist your waist several times and then change to the other side.

4. Push the tensioner forward

Action essentials: If you want to focus on exercising the lateral abdominal muscles, you can put your knees on the mat and roll outward with the abdominal muscles. Pay attention to avoid bending your back and keep it straight. The correct feeling should be that your lower back will be relatively tired.

2 several principles of exercising perfect abdominal muscles

This set of movements aims at shaping a beautiful waist and abdomen. Don't pause from one action to the next when doing exercises. When you become more and more proficient in this set of movements, it will naturally take you longer to control your posture and the transition between movements will be smoother. Repeat the whole set of movements 3 times, gradually reaching 5 times, and do it for 3 days a week.

1, sitting hip.

Sit up straight with your legs crossed, knees bent and hands flat on the floor. When the arm is not long enough, you can support it with your fingers or fists. Push your hands and abdomen at the same time, lift your hips off the ground and straighten your arms. Breathe and hold this position for 5- 10 seconds. Then put it down. In order to increase the difficulty, you can also lift your heels together when lifting your hips.

2. Lift your chest and legs.

Separate your crossed legs from the sitting position just now, keep your knees bent, keep your feet shoulder-width apart, and lie flat on the ground. The trunk leans back slightly, stopping behind the coccyx, not vertical. Use gluteal muscles and abdominal muscles to stabilize your body and lift your feet off the ground. Keep your knees bent and your feet apart to hip width. Open your arms and palms up. Keep your spine straight and your chest straight. Turn the pedal outward four times and inward four times. Breathe, control your center of gravity, toes up. The right ankle goes through the left ankle, then the left ankle goes through the right ankle. Then slowly return to the starting position.

What are the methods of abdominal muscle strength training?

1, bicycle type

By lying on your back on the ground and simulating the way of alternately training abdominal muscles by pedaling bicycle pedals, single-cycle abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist; * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds between each group.

2 supine abdomen

The most classic abdominal muscle training action mainly acts on the upper abdomen; Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.

3, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.

Step 4 record

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ); It's best to choose a weight that allows you to repeat 12 times.

When exercising, we should ensure the training principle of fast up and down, and lift the dumbbell over the head every time; * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.

4 The best time to exercise abdominal muscles

Time slot arrangement

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. According to this, several optimal exercise time periods can be deduced.

Morning meeting: from morning till 5: 30-6: 30 before breakfast.

Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.

Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.

Evening session: 2 hours after dinner to19: 00-21before going to bed.

Early exercise can lower blood sugar.

Morning time: When the human body is engaged in strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health.

Moreover, people's blood sugar is relatively low during this period, and because people exercise, they will consume a lot of blood sugar, so exercise is prone to hypoglycemia during this period.

Afternoon sports are influenced by objective factors such as work, work and housework.

Exercise at night is the most beneficial.

The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.

Matters needing attention

From 2 pm to 8 pm, it is a more suitable time for fitness. In fact, to maintain the shape of abdominal muscles, exercise is one aspect. Diet and living habits are also important. Eat less high-calorie, high-fat, high-sugar foods, avoid sedentary after meals, and fall asleep immediately after meals.

If everyone's exercise is to achieve a certain effect, it must be adhered to for a long time, just like losing weight. If you stop exercising for a while, there will be a rebound. If you want to develop abdominal muscles, you should also pay attention to your diet and supplement foods rich in protein.

To attract people's attention, you must have well-defined abdominal muscles, which can even be seen on your T-shirt. This is not easy, but it is not impossible. Therefore, we list the following 10 methods to help you develop your mouth-watering abdominal muscles.

Five tips for men to practice abdominal muscles

1, move more.

Doing more exercise is a good way to target the muscle fibers deeply embedded in your body. After work, I try to pay more attention to basic strength training and core training on fitness balls.

Step 2 sleep more

If you don't get enough sleep, it is likely that your body will lose control. Lack of sleep can lead to slower metabolism, decreased energy and drowsiness all day. This, in turn, prevents you from consuming energy normally, and fat is more likely to accumulate in the body.

3. Avoid delicate food.

You can even practice your abdominal muscles in the kitchen. The most important thing is to watch what you eat. If you want to show off your chiseled abdominal muscles, you should forbid eating delicate food. Refined food leads to high levels of insulin, making your body a fat storage machine.

4. Whole body exercise

Full-body exercise is a good way to stimulate all muscle fibers in your body, which in turn can burn more calories and have more time to burn body fat.