First of all, the abdomen is a big factory for storing heat in the human body, and it is easy to accumulate fat. First, cut off the excess fat in the abdomen. Who can read some books under a thick quilt?
Reducing fat requires aerobic exercise. As for the specific forms, you can run, jump rope and swim.
Let me introduce three abdominal exercises first, which are very effective.
If you have a detachable dumbbell, put a piece of your hands behind your head and make it with weight. When the load reaches 90% of your limit, each group will be 8- 12 times, 9 groups a day, and the interval between each group will not exceed one minute. Increase the weight appropriately. It's best to do it on an inclined pedal.
There is also better movement and more convenience. This is the way to exercise abdominal muscle strength in Adidas training camp-lie flat, with the pads high, knees bent, legs parallel to the trunk, thighs perpendicular to the ground (usually lying in a prone position, I don't know if you can understand), then put your hands on your shoulders (without crossing) and touch your knees with your elbows. Just try it. This action is a bit difficult, remember. This action was uncomfortable at first, but it worked well. Just try it. Each group is 8- 12 times, 9 groups a day, and the interval between each group should not exceed one minute.
This action is mainly to exercise the following abdominal muscles that you want to practice. The action is quite special, not lying flat, but sitting. Sit on the bed, lean back, support your hands behind your back, and the angle between your body and the bed is about 50. Hold a dumbbell with your feet and lift your feet up, keeping the knee angle unchanged, and lift your thighs to drive your calves. When you feel that your lower abdomen is completely tightened, slowly put it down. Each group is 8- 12 times, 9 groups a day, and the interval between each group is not more than one minute, and the weight is appropriately increased. This action will show your abdominal muscles quickly. But it is best to warm up the first movement before this movement, otherwise such peak contraction may cause muscle spasm.
Good luck!