1 How do boys practice abdominal muscles sit-ups The best way to practice abdominal muscles is to do sit-ups every day, but some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully.

There is an aerobic training method to quickly build abdominal muscles: jog 10 minutes, then lie down and do sit-ups, then get up and do a sprint for more than 30 seconds, then lie down and do sit-ups, then get up and jog for 3 minutes, then lie down and get up and sprint. This kind of exercise is extremely tiring. Few people can persist for a month, but all of them are excellent abdominal muscles.

Pause the movement first from the head and back off the ground, stop when you pause, and persist for a few seconds; Then the body completely leaves the ground and the elbow touches the knee for a few seconds; Fall slowly, don't touch the ground, and your body is suspended; Finally, the body completely collapsed. Do the above actions once, and you can do 8- 10 times a day. In fact, this movement is combined with yoga and can be practiced by both men and women.

Other methods 1, leg lifting and abdomen reduction: mainly to develop lower abdominal muscles. Lie on your back, legs straight, as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.

2, bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.

3. Touch your toes alternately: lie flat, keep your feet straight, and put your hands on your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.

4. Waist twisting: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.

2 misunderstandings that should be paid attention to in abdominal muscle exercise 1. Why can't abdominal muscles always be practiced by a single exercise method? This is a mistake that many people make. In the eyes of boys, this single exercise method may be belly rolling. In the eyes of girls, this movement may be supported by a flat plate, so exercise is of course no problem.

But you should know that the abdomen is not as simple as it looks like six or eight pieces. Abdominal muscles include transverse abdominis, rectus abdominis, oblique abdominis and oblique abdominis. Only different exercise methods can effectively stimulate different muscles.

2, do not do weight training. Nowadays, there are a lot of abdominal muscles teaching online, which makes many people mistakenly think that they can train beautiful abdominal muscles and vest lines just by doing flat support.

But this method has a disadvantage, that is, when you exercise at such intensity for a period of time, your abdominal muscles will gradually adapt, which is why some people can do hundreds of belly rolls at one breath, but the effect is very small.

3, do not do aerobic training, as the saying goes, reducing fat and reducing the whole body makes sense. Fat and muscle are two different tissues and cannot be transformed into each other.

Focus on abdominal muscle training, stimulate more abdominal muscles, there is no way to reduce body fat. Abdominal muscles are still difficult to show, and so is vest line.