How to build beautiful abdominal muscles? For many boys, having a pair of beautiful abdominal muscles is a very proud thing, so many boys will work hard for abdominal muscles. Below I will share with you how to develop beautiful abdominal muscles. Interested friends come and find out.

How to build beautiful abdominal muscles 1 How to build beautiful abdominal muscles

First, sit-ups on your side.

Sit-ups are also considered by dieters as the fastest way to lose weight in the stomach. The requirement of this thin abdomen method is: sit in a flat posture, then hold your head with both hands, lift your legs, and take a sideways posture below the waist, then shake your legs left and right, and at the same time shake your upper body left and right. Then lift the upper body 10 times, change the right hand, and lie down below the waist, and do the same for 10 times.

Second, the movement of the ship

The slimming effect of rowing can not be ignored. Practice: the whole person's body lies on his back on the ground, then his arms are placed on his chest, and the body below his legs begins to lift up. Use the strength of the waist to lift the upper body off the ground, and at the same time lift the lower body to make a V-shape. Every time you lift it, exhale for 5- 10 seconds, and then put it down when you exhale.

Third, the arms and toes touch the ground.

This kind of flat exercise similar to push-ups is as popular with dieters as abdominal rubbing. It can exercise key parts such as abdomen and back, and the effect of thin abdomen is very good. Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down.

Fourth, drink more yogurt.

Yogurt is also the best way to reduce your stomach. Yogurt itself has the function of promoting digestion and relaxing bowels, so it is the best choice to reduce stomach. Yogurt contains a lot of probiotics to promote gastrointestinal digestion. At the same time, probiotics can produce organic acids in the intestine, which has a good regulatory effect on gastrointestinal peristalsis. But be sure to pay attention to moderate drinking, otherwise it will easily lead to obesity!

Five, swimming to reduce stomach

Summer is coming. Jumping into the swimming pool is cool and carefree. In fact, swimming can be said to be the most ideal exercise to lose weight, and the effect of losing weight is also obvious. Swimming is aerobic exercise, but it consumes a lot of calories. At the same temperature, the heat consumed in the air for 2 hours and in the water for only 8 minutes will make the slimming effect more remarkable. Moreover, swimming can also make your figure symmetrical and improve your figure while losing weight. But swimming should also pay attention to techniques and standardized movements in order to achieve the effect of losing weight and fitness. It's useless to swim indiscriminately. Friends who can't swim had better learn to swim under the guidance of the coach's knowledge.

Six, abdominal contraction walking method

First of all, you should learn the "abdominal breathing method" when you walk with your abdomen closed: when you inhale, your abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming. If you want to get rid of the MM with abdominal fat as soon as possible, you may wish to combine the method of rubbing your stomach to lose weight with the method of walking with your abdomen closed. I believe there will be a better effect of thin abdomen.

In addition, the exercise intensity is not enough.

The weight loss effect is greatly reduced. Research shows that people who do high-intensity exercise lose more abdominal fat than those who do low-intensity exercise. It is recommended that you do 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise every week.

How to build beautiful abdominal muscles II. How to build beautiful abdominal muscles

1, sit-ups

Lie flat on the ground, put your calves on the bench, then shrink your shoulders and create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.

Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.

Step 2 Lift your legs vertically

To do this action, first of all, we should pay attention to avoid shaking, tighten our body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles. It's hard to practice, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging.

Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.

3. Sit down and lift your legs.

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.

Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.

Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.