Lie flat on the floor, hands straight to the top of your head, hands crossed and knees bent. Then forcibly lift the upper body and shoulder surface, try not to stretch your neck and keep your arms straight.
Method 2: supine board exercise.
Hold the handle of the supine board, straighten your body forward, and bring your body back with abdominal muscles, which can play a good role in slimming your waist and abdomen.
Method 3: Keep your legs straight and thin.
Lie flat on the floor, lift your legs up at right angles to the floor, put your hands on your head or straighten your arms up, and force your legs up. Then lower your legs and arms. Repeat.
Method 4: Lie on your back, lift your legs and abdomen.
This action takes advantage of the strength of abdominal muscles. Lie on your back, put your arms on your sides naturally, cross your legs, lift your legs with the strength of your abdominal muscles, bend your knees, then put down your legs and repeat this action. This action is relatively simple and easy to learn, but you must use abdominal strength, not leg strength.
Question 2: What exercise can alleviate the problem of man's big belly and abdominal muscles?
Royal Special Forces abdominal muscle training Act
1, thigh hand slip
Action essentials: lie on your back, press your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore it to its original state, and repeat the exercise.
Key parts: upper abdominal muscles.
Step 2 touch your head on your knees
Action essentials: lie on your back, hold your neck with your hands, put your knees together, and look up at the same time, so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground.
Key parts: upper abdominal muscles and rectus abdominis.
Step 3 control the legs and abdomen
Action essentials: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body.
Key parts: upper abdominal muscles and rectus abdominis.
4. Both ends are V-shaped.
Action essentials: Lie flat with your legs off the ground at a 45-degree angle, and touch your toes with your hands.
Key parts: lower abdominal muscles and rectus abdominis.
5, bending wheel operation
Action essentials: lie on your back and put your head in your hands. When the upper body is lifted, cross your legs and run on the wheels, twisting the upper body so that the left and right elbows touch the left and right knees.
Key position: abdominal external oblique muscle.
6, straight leg lift
Action essentials: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground.
United States Navy Team abdominal muscle training Act
1, bend your knees and sit up
Action essentials: lie on your back, bend your knees, leave your feet off the ground, hold your back neck, sit up, touch your chin to your knees, and put your upper body down. Complete this action in turn, flush with the ground, but not touching the ground.
Key parts: upper abdominal muscles.
Step 2 sit-ups
Action essentials: fix your feet, hold your back neck with your hands, straighten your legs, and then sit up straight. Note that the arms are not hard and the abdominal muscles are strong.
Key parts: upper abdominal muscles and rectus abdominis.
3, 180 degrees turn around, lift your knees and abdomen.
Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side.
Key parts: lower abdominal muscles and external oblique muscles.
4. Straight legs and hips
Action essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, focus on the lower abdominal muscles, and lift your hips.
Key parts: lower abdominal muscles.
5. Right-angle support
Action essentials: Hold the ground with your palms or fists, and try to close your abdomen and lift your legs.
Key parts: lower abdominal muscles and rectus abdominis.
6, ingot belly
Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, concentrate your thoughts on the muscles of your lower abdomen, lift them hard, so that your knees are as close to your chest as possible, and be careful not to touch the ground when you put them down.
Key parts: lower abdominal muscles.
Suggestion:
1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect.
2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands.
3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue.
Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh.
Intermediate training: choose a set of movements, three times a week.
Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
Question 3: What sports can a paunchy man do? The body fat rate needs to be below 10% to have obvious abdominal muscles. If the body fat rate is high, it needs to be reduced. Here are some tips to reduce belly fat:
1, jump in place for 3 minutes+sit-ups (mainly for abdominal muscles) 1 min.
2. Jump in place for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3. Jump in place for 3 minutes+push-ups (mainly for chest muscles) 1 minute.
4. Jump in place for 3 minutes+supine leg lift (mainly for abdominal muscles) 1 minute.
5. Jump in place for 3 minutes+squat with unarmed arrows (mainly to exercise leg muscles) 1 minute.
6. Jump in place for 3 minutes+plate support (mainly for abdominal muscles) 1 minute.
7. Jump in place for 3 minutes+push on the reverse flexion and extension (mainly to exercise the triceps brachii) 1 minute.
8. Jump in place for 3 minutes+sit with your legs closed (mainly exercise abdominal muscles) 1 minute.
9. Jump in place for 3 minutes+bend your knees on your back and lift your hips (mainly to exercise your lower back muscles) 1 minute.
10, jump in place for 3 minutes+supine knees and legs (mainly for abdominal muscles) 1 min.
1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.
4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.
PS: Search "How to lose belly fat-sports knowledge-Baidu experience" to find action pictures.
Question 4: How do men exercise to reduce their stomachs? The only way to exercise abdominal muscles is sit-ups. The most effective method is to touch the knee joint obliquely with one hand, such as sit-ups with the left hand touching the right knee joint and sit-ups with the right hand touching the left knee joint.
Question 5: How do boys reduce their stomachs and practice abdominal muscles? Hello, you can exercise more to reduce your stomach, and sit-ups can effectively reduce your stomach. When doing sit-ups, you should slow down the pace of exercise properly, which will not only enhance the effect of reducing your stomach, but also be beneficial to your health. Sit-ups are an aerobic exercise, relaxing and stress-free. It can not only consume abdominal fat, reduce excess fat, tighten abdominal skin, but also ensure normal ovarian ovulation and intrauterine health care. However, it must be adhered to for a long time to be effective. Generally, it should last for more than 20 minutes at a time.
Question 6: What exercise does a man do at home to reduce his stomach? \ hey ~
brothers
Let me tell you something.
It's no use talking so much! ~
Very simple question
Sit-ups are very important for the number of groups.
For example, you do 50 at a time and do 2 groups.
It's better to do 30 at a time and do 3 groups.
That's what I did in high school
The effect is very good! ~
Remember that the important thing is the number of groups.
You can take a break 1-2 minutes!
brothers
If I think what my friend said is okay,
Please give points!
Question 7: What exercise can boys do at home to reduce their stomachs and stomachs? Abdominal fat is the most difficult to reduce. The only way is to lose weight all over the body and get rid of the fat on your stomach. When your weight drops 10%, your belly fat can only be reduced by 30%. Running for 20 minutes at a time has little effect on losing weight, and it must take more than 40 minutes to lose weight.
In addition to running, the daily diet structure must also be adjusted, with fruits and vegetables, purple potatoes, corn, sweet potatoes and other slow-release carbohydrate foods instead of staple foods, or reduce the intake of staple foods, with low calorie, low fat and high protein as the dietary structure standards, eat less and eat more meals, and mix them reasonably; Don't stay up late at night and don't sleep late in the morning. Skipping breakfast and lack of sleep will greatly reduce the basal metabolic rate of the next day, so breakfast should not only be eaten, but also be rich; Lunch is full at 6 or 7 o'clock, with low-calorie fish, chicken and shrimp as the main energy and protein source; Dinner can be replaced by yogurt, fruits and vegetables and a light diet.
Question 8: How do men reduce the fat on their stomachs? What kind of exercise is better? 1 Try not to smoke or drink, do more exercise and do sit-ups. Sit-ups exercise the upper four abdominal muscles, and the legs are the lower two abdominal muscles. ) 3 eat more rice, don't overeat, and effectively control the amount of fat on your stomach. In addition, run more and don't jog too fast, which is the best way to lose fat. Running is to exercise all your muscles. I am a fitness enthusiast. Believe me, my abdominal muscles are particularly obvious.
Question 9: How do boys exercise their stomachs to lose weight? Sit-ups are the best abdominal exercise, but you should stick to them every day.