Most people who have had fitness experience know that if you want to practice abdominal muscles, you have to practice the strength of transverse abdominal muscles. When our abdominal muscles become strong, the abdominal fat will stick tightly to the abdominal muscles, and the beautiful vest line will come out. Here, I will give you several sets of traditional exercises for training transverse abdominal muscles. I hope you will have a flat and beautiful abdominal line as soon as possible.
After five movements, abdominal fat can disappear quickly. 1, plate support
This is probably the most familiar abdominal exercise. Because of its simple movement, easy learning, easy doing and persistence, flat support also plays a certain role in improving the strength of transverse abdominis muscle.
First, put the left forearm and the right forearm flat and stick them on the ground. Pay attention to keep your body in a straight line at this time, and never bend over, because once you bend over, you are not exercising your transverse abdominal muscles, but are mainly supported by erector spinae. The time of persistence can be gradual, and the longer the time, the better the effect.
2.v-shaped bracket
V-shaped support has a small range of motion, but it has a stronger squeezing force on abdominal muscles, so it can also exercise our transverse abdominis muscle strength well. When exercising, tighten your abdomen, then straighten your back, bend your knees, lift your legs, hook your toes, let your hands and knees hit hard, and stand still for 10 to 20 minutes.
The main point of V-shaped support action is to keep the waist and back straight as much as possible, and try to keep the lower abdomen close to the inner thigh. If you only complete the supporting posture, but don't straighten your back, this will make your waist bear the main strength and you can't exercise your abdominal muscles.
3. Cat Stretching
Cat stretching, as its name implies, is stretching its limbs like a cat. This operation has the best effect of reducing abdomen, which can flatten our stomachs.
When doing cat stretching, we should arch our body, inhale and abdomen at the same time, feel the stomach squeezed in, fully empty the air in the abdominal cavity, then collapse and exhale to relax, which can stimulate our transverse abdominis muscle to the greatest extent.
4. Ride on your back
Lie on your back on the mat, bend your knees and put your feet flat on the mat, put your arms on your sides naturally, palm down, chin slightly retracted, then press your back down, bend your knees and lift your feet, tighten your feet, like riding a bicycle, your legs slowly move forward in small circles, and then gradually step into circles.
Keep your knees bent during the step. When stretching your legs, keep your knees straight, relax your shoulders and neck, and land on your back. Repeat 20 to 40 times, then stop pedaling, put your knees on your chest, and then step back in different directions. Repeat 20 to 40 times.
5. Swing your legs backwards
First lie flat on the mat, then put your arms slightly at your sides, keep your palms close to the ground, keep them stable, and lift your legs together without stretching too straight. It is ok to bend your knees slightly. Then slowly swing to both sides like a pendulum, while tightening the abdomen.
When swinging your legs on your back, try to close your abdomen and don't leave too much air, which will better stimulate the transverse abdominis and make it easier to lose weight.
In short, all sports are expensive to stick to. As long as you persist, you can have a charming belly and show it off in summer.