Studies have confirmed that it is suitable for white-collar men to exercise their abdomen. Obesity not only damages the appearance of white-collar men, but also harms people's health. Let's take a look at the methods suitable for white-collar men to exercise their abdomen.

Studies have proved that 1 is a suitable method for white-collar men to exercise their abdomen. In order to effectively prevent the growth of excess fat in the body and prevent it from causing harm in the body, Japanese sports medicine experts have compiled a set of effective simple unarmed exercises for white-collar men. As long as they practice 2 ~ 3 times a week, tough and powerful muscle tissue will be produced in the place where tissue is easy to produce in the lower abdomen.

In this way, the body will become fit, people will feel energetic, and people can cope with their daily work efficiently. The specific method is as follows:

1, lie flat with your feet tightly together, and lift 10 cm, keep this action for about 10 second, then put your feet down and repeat this action for 50 times. If you do it 100 times, the effect will be better.

2. Lie flat, feet together, knees bent, hands crossed behind your head, turn your neck, face up, slightly raise your head, look at your knees, and move your head up 50- 100 times.

3. Sit in the chair facing forward, keep your upper body straight, twist both ends of the chair tightly with your hands, put your feet together, lift it behind your face, hold it for 10 ~ 20 seconds, and then put it down. This action should be repeated 100 times.

Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.

Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.

If you have a lot of abdominal fat, you should stick to aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.

Practicing abdominal muscles is different from practicing other muscles, and it needs constant stimulation, so you have to be exhausted every time to achieve the effect, and the interval is preferably about one minute.

Do about 6 groups. Second, pay attention to strengthening high protein and high fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. It can be seen that there are many exercise methods that can help to effectively exercise the abdomen.

Friends in need can choose the method that suits them, but it should be noted that exercising abdominal muscles requires patience and long-term exercise. Even if you exercise your abdominal muscles, you can't relax, otherwise you may lose all your efforts.

Abdominal muscles can usually directly show the muscle strength of men, especially in summer when everyone has short sleeves. Many men want to practice abdominal muscles. What should they pay attention to when exercising their waist and abdomen strength?

Don't do actions that are easy to hurt your waist. If you feel that an action or posture increases the gravity of the waist or aggravates the pain, you should stop it immediately, otherwise it will easily lead to illness.

When someone is exercising, they always do some unnatural actions for a long time. Originally, I wanted to exercise, but the result actually backfired, such as the common leg press movements, especially when the range is large.

First, dumbbell waist and abdomen training methods:

Half squat with dumbbell in hand: dumbbell squats for 20~25 times as a group and do 3 groups. Main exercises: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.

Dumbbell Squat: Dumbbell Squat for one group 15~20 times, and do 3 groups, mainly to exercise thighs and buttocks.

Dumbbell hard pull: a group of dumbbell hard pull movements 25~30 times, do three groups, mainly exercise the waist.

Dumbbell pull-ups sit-ups: dumbbell weight-bearing sit-ups pull-ups, one group 15~20 times, do three groups, mainly exercise waist and abdomen. Take a break of 30 seconds between exercises and do it three times a week.

Second, dumbbell waist and abdomen exercise benefits:

Body-building effect: Humping exercises can reduce fat, shape all parts of the body, especially the arms, shoulders and back, and also lengthen muscles and make the body slim.

Exercise can help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding. What are the methods of dumbbell waist muscle exercise? What are the benefits of practicing waist with dumbbells? What should I pay attention to?

Three, dumbbell practice matters needing attention:

Don't move too fast, especially the stability of the waist and abdomen is very important. Exhale when training strength, fall back and inhale.

Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.

Learn to relax: Relaxation is beneficial to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.

You have learned how to exercise your abdomen with dumbbells, but in order to increase the strength of your upper limbs, you must remember to do what you can and not get hurt.

The study confirmed the method of abdominal exercise suitable for white-collar men. Many people like to do push-ups at home. Push-ups are a very good exercise, which can exercise the strength muscles of our abdomen and hands and keep us healthy. Many people exercise to exercise their abdominal strength. After all, the temptation of six-pack abdominal muscles is very great.

Push-ups are strength endurance exercises to overcome weight, which can increase the reserves of red muscle fibers and muscle glycogen. They are auxiliary exercises to lose weight, and they can't burn fat directly, but they can help you burn fat better in aerobic exercise.

It's better to do full-body strength endurance exercises instead of just push-ups, which can better help you lose weight in aerobic activities. Exercise will make people look healthy. It's good to find some fitness equipment to exercise. Rent an abdominal exercise machine, your stomach will go down in one month, and your stomach will be smooth as long as 10 yuan in January. Jumping out of bed will make your legs uneven, and the treadmill.

Give it back after use, so it doesn't take up space at home. You can also use trampoline to lose weight. China people invented opportunism, taking advantage of people's laziness, drinking tea to lose weight, slimming biscuits, slimming pills, needles and so on. Anyway, it is possible to lose weight without your efforts. Exercise honestly to lose weight.

Hold your hands on the ground like push-ups, but don't put them down. Just hold on until you can't hold on. Get on the ground when you shout. If you do it every day, be sure to have a few abdominal muscles. The longer the better. This method is better than doing push-ups to exercise the waist.

Whether it is push-ups or sports like the above, there is a requirement that the waist must be forced. You can try it and see if it works.

Do you know a lot about push-ups and abdominal exercises after reading the above? Yes, in life, we are all working hard for one goal after another. If you want to exercise your abdomen, you must pay attention to your posture and waist strength when doing push-ups, so that you can exercise most effectively.