What are the most effective ways to practice abdominal muscles?
1, sit-ups to practice abdominal muscles
Sit-ups should be a fitness exercise that everyone is very familiar with. This exercise can also help you develop your abdominal muscles. Ladies and gentlemen, are you ready? There are two groups of exercises in this project. Let's start doing sit-ups to practice our abdominal muscles:
1) spread a yoga mat on the ground and lie flat on the ground; Cross your hands on your chest and bend your legs slightly, just like doing sit-ups at ordinary times. Get up and lie down and repeat several times. The number of times should be determined according to one's physical fitness. For people with poor physical fitness or who have not exercised for a long time, you can get up with other help (such as asking someone to help you hold your feet). This method is very suitable for beginners to practice. I think it is very simple and easy to learn.
2) This training method is slightly more difficult than the above, but the effect is stronger than the above, and it is an ideal method to practice abdominal muscles. Take a high and low round stool and cross your feet on the stool to do sit-ups. I suggest that friends, do the first method above for a while, and then do this training method, which may be much easier.
2. Bend your knees and lift your legs to practice your abdominal muscles
1) Kneeling and leg lifting exercises can also effectively exercise a symmetrical abdomen. First spread a yoga mat on the ground, then lie flat on the ground, put your hands close to the yoga mat, lift your legs and knees and then put them down, and repeat several times. The fatter you are, the more bent your knees are.
2) If you think it's a bit boring to practice one method alone, you can also try this knee-bending and leg-lifting exercise. Sit on the yoga mat, with your hips as the fulcrum, your arms on the ground, your legs bent and raised, and then put them down. This method can effectively contract the lower abdomen and develop abdominal muscles for obese people.
3, lateral abdominal muscle exercise to practice abdominal muscles
Lateral abdominal exercise is also one of the best ways to practice abdominal muscles, which is very simple and easy to learn. Learn from me. But before you do the exercises, you should lay the yoga mat first. Here we go: keep your back close to the ground, put one hand behind your ear, and keep the other hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. Note: When practicing, just lift your hips slightly. Don't stay too far from the ground to avoid back injury.
4. Bend your knees and lift your legs to practice your abdominal muscles.
This method is more suitable for people who have sofas with or without handles at home to practice. Lie on your side on the sofa, your legs naturally fall to the ground, your hands are crossed on your chest, your knees are bent, your legs are raised, repeat several times, and then continue to practice on the other side.
5. Twist your waist
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 turn l0 turns clockwise, and then turn 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
The benefits of abdominal muscle training
1, your bones will become harder.
Insisting on exercising abdominal muscles can make our bones harder and our bodies stronger. If you don't want to get osteoporosis when you are old, then exercise quickly! When people reach the age of 30-40, bones begin to become loose. Weightlifting can not only stop this trend, but also make bones stronger in some cases, thus reducing the possibility of osteoporosis. Weight-bearing activities such as walking and running also help to strengthen bones.
Step 2 reduce fat
Insisting on exercising abdominal muscles can also reduce fat and weight. Not only female friends, but also men can do more abdominal exercises! Of course, you can lose weight by dieting, but you lose more muscle than fat. Strength training can prevent you from losing muscles while becoming slim, and aerobic exercise is the most effective way to burn calories.
3. Insist on losing weight without rebounding.
Many people do not take part in sports after losing weight, and will rebound after 1-3 years. Among them, 95% people exercise regularly.
4. Sleep will be better.
People who don't like sports, when they start regular physical exercise, the low-wave sleep time is prolonged. Sleep at this stage is considered to be the most conducive to fatigue recovery, and they also reflect that due to persistent physical exercise, the number of waking up at night is less than before.
5. The possibility of catching a cold will be reduced.
Moderate physical exercise can enhance the function of immune system. People who often walk are half as likely to catch a cold as those who are lazy on the sofa.
Abdominal muscle training's misunderstanding
1. It is forbidden to practice only abdominal muscles.
Although abdominal muscle training only needs a quarter of an hour. But if you only spend 15 minutes doing abdominal exercises all day, you can't get perfect abdominal muscles. If you have done squats, tugging and other exercises, it is enough to do one or two abdominal exercises at the end of the training, and do two or three groups for each movement.
2. avoid practicing abdominal muscles every day.
Abdominal muscles are just like other muscles in your body. They need time to recover after a certain intensity of training. So after intensive training, a day or two of recovery time is necessary. Therefore, there is no need to train abdominal muscles every day to make them strong. Proper rest is a good way to show the abdominal muscles.
3. You can't just do sit-ups.
Many people think that sit-ups are the best way to exercise abdominal muscles. In fact, science has proved that traditional sit-ups are the worst abdominal muscle exercise. There are many complicated or slightly difficult exercises. Abdominal exercise is considered ineffective because the exerciser does not insist on exercising. You know, the Great Wall was not built in a day.
Dietary principles of exercising abdominal muscles
1, high-fat and high-calorie foods affect muscle growth.
Growth hormone is a very important hormone in the process of fat metabolism and muscle growth, which can increase lean body mass and muscle volume, increase muscle strength and aerobic capacity, but high fat intake will obviously inhibit the secretion of growth hormone.
Moreover, eating high-fat food after exercise will also reduce insulin secretion and affect muscle synthesis in the best growth period of muscles.
High-fat foods that should be avoided when practicing abdominal muscles: such as nuts, dark chocolate, avocados, peanuts, fat, instant noodles, fried foods, cream, ice cream, sweet drinks, etc.
2, practice abdominal muscles, eat high protein food.
If you are practicing explosive power, you should eat some high-calorie food, but you should pay attention to being hungry after exercise. But you can't eat a lot right away You can drink water first and then eat normally. If you eat a lot immediately after each exercise, it is easy to increase your food intake. If you don't exercise for a long time, your body will get fat easily.
3, practice abdominal muscles and eat more high-protein meat.
I think beef and chicken breast are the best, and milk is also good. You can drink it before practice and eat more fruits and vegetables at ordinary times, which is helpful for muscle recovery after exercise. Don't eat bananas, fried food and barbecue, which will reduce your effect. Don't eat more starch. You can buy protein or creatine if you can, but if you are not a professional bodybuilder, you don't need to be so particular, and your daily diet will be enough.
Matters needing attention in abdominal muscle training
1, quantity control:
Many people have no quantity control when exercising. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are in fitness, we must customize a good fitness plan, and let us exercise according to this fitness plan, so as to exercise our bodies most efficiently, save time to the maximum and exercise our abdominal muscles as quickly as possible.
2. Power control:
When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
3. Aerobic training:
Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.