1, running
Running is the simplest exercise method. To have charming abdominal muscles, running is also essential. Jogging with sprinting every day takes more than 40 minutes every day to achieve the effect.
2. Run in situ
If you have no conditions or don't want to go out, you can run for more than 45 minutes.
Step 3 sit-ups
3-5 groups a day, 30 in each group, remember not to just do sit-ups, or you will not see the lines if you have abdominal muscles and sebum. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!
4. When exercising abdominal muscles, you must cooperate with aerobic exercise.
It's best to know aerobic exercise or swimming, and then jog. Regular exercise and sit-ups will block your abdominal muscles, but what some people want is to block your abdominal muscles, mainly depending on what kind of abdominal muscles you want.
lemonade
Drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.
push-up
There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day.
Because too many people are easy to get bored, it is recommended to bring a headset to play some music when you go to the back.
7. Pull-ups
Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.
8.dumbbells, dumbbells
If you have dumbbells, then this is really great. Because it is really effective to practice abdominal muscles with dumbbells of appropriate weight at the same time. And the exercise with something in hand is very interesting in itself.
9. Long-distance running and sprint
It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.
10. Basketball Basketball
Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.
1 1.
Generally, the muscles of sports students are relatively developed, especially the abdominal muscles, which are easier to practice than ordinary people. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, you can increase the consumption of body fat and lay the foundation for the special exercise of abdominal muscles.
How to practice abdominal muscles
1, lift your legs and abdomen.
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
2. Cycling
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.
Step 3 twist your waist
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
4, sideways bending movement
Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
5. Touch your feet
Lie flat on the bed or cushion, bend your legs, raise your head and neck upward, and you will see your legs. Touch your ankles with both hands. Repeat. Generally, we should stick to the 10 group at the beginning and gradually strengthen our strength. Soon your abdominal muscles will wave to you.
6. Lifting method
This method was created by Mr. Bruce Lee himself, and the exercise intensity is very high. It may be too much for you at first. If you can persist, the effect is particularly good. Lie flat on the bench, hold the fixed handle at the top of the bench with both hands, then straighten your legs and tighten them, slowly leave the ground, slowly lift them from the waist down, and then slowly put them down. Note that when you put it down, your legs and waist still can't touch the stool surface, and then you lift it up, mainly your waist.
How to exercise abdominal muscles
First, effective abdominal muscle exercise
1, sit-ups practice.
The starting position of sit-ups is lying on a flat cushion or on a sloping board with your head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you drop your leg, you should still control your abdominal muscles, and don't fall too fast. After doing sit-ups, you can also do twisting exercises after resting and relaxing. Twist from left to right first, then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.
2, dumbbell wrist
Main target muscle: flexor digitorum forearm. Action essentials: Sit with your forearm on a Swiss ball, hold a dumbbell and flex your wrist to contract, and exercise your forearm flexors. Weight loss group: light weight 10 times each group ***6 groups, muscle gain group: medium weight 8 times each group ***4 groups.
3, roll the abdomen
How to do belly roll training? Main target muscle: rectus abdominis. Cooperative muscles: external oblique muscle and quadriceps femoris. Action essentials: lie on your back and support your head with your hands. As for the Swiss ball, it is the rectus abdominis that makes the upper body slowly off the ground to avoid controlling the inertia force all the time. Weight loss group: 30 times per group ***5 groups, muscle gain group: 40 times per group ***5 groups, strength group: chest load, 20 times per group ***4 groups.
4. 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 and down, lean back about 10 degrees, and hold the edge of the bench in your hand to keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, control and tension are very important in the whole movement, and a little negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles. Main target muscles: middle rectus abdominis and oblique muscle outside abdomen. Action essentials: Lie on your back and waist on both sides of the Swiss ball, support your head with both hands, and support your opposite leg with one leg on your knee. When the rectus abdominis contracts slowly, it can be stretched properly and controlled all the way. Body-building group: 30 times each group ***8 groups, muscle-building group: 40 times each group ***5 groups.
Second, practice abdominal muscles more skillfully.
1, enough training frequency.
Beginners do it three times a week and have a day off. Advanced students 1 ~ twice a week.
2. Correct training methods
Stress concentration (avoid borrowing and compensation).
(1) posture standard (control the correct joint and abdominal muscle output) Learn to bend the trunk, learn the correct abdominal contraction strength, and move completely for a long time (let the muscles completely contract and fully extend).
(2) control the joint angle to achieve the best stress (the mechanical difficulty is beyond words)
(3) Control the speed and stress time during the action.
(4) rapid force > steady and constant contraction > static peak contraction >: decrease and slowly centrifuge.
3. Improve accuracy
Posture standard, speed control, angle control and muscle control seriously affect your effect.
4, improve the strength
After ensuring enough standardization, gradually increase the angle, number of groups, load, etc. Note that 15 minutes is enough for the course of practicing abdominal muscles, so study hard and realize the efficiency of training.