After 8 minutes of abdominal exercise, 6 abdominal muscles are developed, and exercise is becoming the mainstream of life. Men's sports are more about exercising abdominal muscles, making men exude masculinity and making men attractive. The following eight minutes of abdominal exercises are shared, and six abdominal muscles are developed.

Practice the abdominal muscles tutorial for 8 minutes and build 6 abdominal muscles. 1 Lie on your back and lift your legs.

Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention when you do the action.

1, the body is easy to shake, you can find a partner to resist the upper body to prevent the body from shaking.

2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.

3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal.

Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention when you do the action.

1, the first time you do this action, you will feel very tired. The amplitude should not be too large and the speed should not be too fast.

2. After you master the movements skillfully, you can increase the exercise intensity by straightening your legs every time you "pedal".

sit-up

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention when doing this action.

1, don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.

2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't use force on your feet.

The most effective way to exercise abdominal muscles

Hand slip of thigh

Action essentials: lie on your back, press your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore it to its original state, and repeat the exercise.

Key stimulation site: upper abdominal muscle group

Head touching knee

Action essentials: lie on your back, hold your neck with your hands, put your knees together, and look up at the same time, so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground.

Key stimulation sites: upper abdominal muscles and rectus abdominis.

Control the legs and abdomen.

Action essentials: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body. Key stimulation sites: upper abdominal muscles and rectus abdominis.

V-shaped at both ends

Action essentials: Lie flat with your legs off the ground at a 45-degree angle, and touch your toes with your hands.

Key stimulation sites: lower abdominal muscles and rectus abdominis.

Bend your head and knees.

Action essentials: lie on your back and put your head in your hands. When your legs and upper body are lifted, twist your upper body so that your left and right elbows touch your right and left knees.

Key stimulation site: abdominal external oblique muscle

Straight leg elevation

Action essentials: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground.

Tips:

1, the thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect.

2. Most of the training of abdominal muscles will not use weight-bearing exercises, because when you do actions with your hands, you can concentrate more.

3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue.

Practice abdominal muscles tutorial 8 minutes to practice 6 abdominal muscles 2 How to effectively exercise abdominal muscles

1, running

Running is a simple 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, abdominal muscle exercise must be combined 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.

5. Lemon juice

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.

Step 6 push-ups

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, exercise more

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, they can increase the consumption of body fat through more exercise and lay the foundation for the special exercise of abdominal muscles.

Practice the abdominal muscle tutorial for 8 minutes, practice 6 abdominal muscles and 3 sit-ups to reduce the correct posture of the stomach.

1, cooperate with breathing

Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.

When practicing:

Exhale in the ascending state (when forced) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.

Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.

Slimming principle:

This way of breathing can ensure that all muscles deeper in the abdomen participate in the work at the same time.

2. Ascending height: keep an angle of 45 degrees.

Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.

Don't hold your head with your hands.

Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.

Weight loss principle:

Putting your hands and fingers behind your head will easily lead to lumbar curvature, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.

4. Gradually increase the number of sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

5. Action essentials of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.

Correct posture of sit-ups

Bend your knees with your legs, lie flat on the ground, with your left and right feet slightly apart, and your stride should be shoulder-width. Your hips, back, shoulder blades and shoulders are completely attached to the ground. Bend your arms, put your hands under your head, and press your elbows down as far as possible to fully open your chest.

Raise your head slightly, lift your upper back off the ground, stretch the muscles between your shoulder blades, and tighten your chin downwards. Look at your abdomen, keep this off-the-ground posture for 4 seconds, then lie down again and repeat it twice.

Note: Never put your fingers crossed behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

Matters needing attention in sit-ups

1, the mat should not be too soft.

When doing sit-ups, people should lie down and lower their center of gravity. The cushion is too soft, and it is easy to lose the support of the waist, making the lumbar spine uncomfortable.

In addition, the movement will be deformed, which will make the movement not in place, thus affecting the effect of exercise. The thickness of the cushion doesn't matter much. For example, the thickness of the floor mat in the gym is generally 2-3 cm, and the bed and sofa can be thicker or thinner, which does not affect the exercise.

2. The upper body should be rolled up, not lifted.

If you do it at home, whether you are lying on the bed or sofa, you should lift your feet so that your knees bend 90 degrees and your hips bend 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it.

The peak of human metabolism is at 3-5 pm, and you should also feel a little hot or tired at 3-5 pm, so this time is the best. Doing exercise at night makes muscles too tense, which leads to an increase in adrenaline and affects the quality of sleep.