A practical way to exercise abdominal muscles at home is exercise. More and more people begin to do various kinds of sports, and many male friends are keen on exercising abdominal muscles. Here are some practical ways to exercise abdominal muscles at home.

The method of practicing abdominal muscles at home 1 "Yuanbao" roll belly.

Action essentials: the back is close to the mat, the legs are raised at 90 degrees, and the thighs are vertical to the ground. Touch your hands gently behind your ears (fingers are forbidden to go over your head). Exhale and roll your upper body, keep your back close to the mat, let your shoulders leave the floor as far as possible, inhale and straighten one leg at an angle of about 50 degrees with the ground. At the same time, turn the arm and trunk on the same side of the leg diagonally to the other knee joint and exhale back to the other side. After the movements are familiar, they can be performed continuously and alternately.

Advantages: It can train the whole abdominal muscles and make the abdominal muscles develop in an all-round and balanced way.

Disadvantages: the neck muscles participate more, the iliopsoas muscles participate more, and the poor flexibility of the back will make it difficult to reach the standard of movement.

Number of groups: alternating 15-20 times as one group, * * * four groups. Rest between groups for 30-60 seconds.

Lie on your back and tuck in your abdomen.

Action essentials: supine, two arms perpendicular to the body twice, palms down, legs naturally straight, perpendicular to the ground. When exhaling, first exert force on the abdomen, lift the pelvis with force, lift the buttocks off the ground, control the pause for 1-2 seconds, and inhale slowly (note: the arm plays a role in stabilizing the body and controlling the balance). Don't look up the whole time.

Advantages: it can concentrate abdominal muscles and the target muscles are obvious.

Disadvantages: no. Weak abdominal strength will make it difficult to control the range of motion.

Number of groups: 15-20 times each time, just one group * * * four groups. Rest between groups for 30-60 seconds.

Lie on your side and tuck in your abdomen.

Action essentials: lie on your side on the mat, hold your chest forward, bend your elbows to support directly below your shoulders, and lift your legs off the ground. When exhaling, roll up your knees with the oblique abdominal muscles (there are many oblique abdominal muscles) and inhale again.

Advantages: focus on exercising the oblique muscles inside and outside the abdomen, stimulate the weaker muscles in the abdomen and balance the core strength.

Disadvantages: Leg muscles participate more, and it is difficult to control the range of motion.

Number of groups: one group is completed 15-20 times on each side, and the other side is changed to * * * four groups. Rest between groups for 30-60 seconds.

Prone plate support

Action essentials: Lie prone on the mat, with the body parallel to the ground, and the two forearms supported on the ground in parallel. When the arms slightly turn to the head, increase the angle between the upper arm and the body. The increase of torque increases the participation of the body's core muscles, keeping breathing smooth and doing static control.

Advantages: increase the participation of weak core muscles, increase the strength of core muscles, and the abdominal muscles are obvious.

Disadvantages: no.

Number of groups: each group is divided into four groups according to the length of support time, and gradually increases until exhaustion. Rest between groups for 30-60 seconds.

If you insist on doing these actions after running or other training, the benefits are not only external perfection, but also increase abdominal muscles to protect your abdominal organs, reduce abdominal cavity during contraction, increase abdominal pressure to assist defecation, childbirth and vomiting, and make the spine bend and rotate forward.

First, while ensuring low body fat rate, it is the best choice to join abdominal muscle abuse training.

You know, if you want to build abdominal muscles, you must ensure a low body fat rate. Generally, the body fat rate of boys is 8- 15%, and that of girls is 20-24%. If you can't reach the critical point, don't think about practicing abdominal muscles. Think about how to lose fat first. This is the most basic point.

Only when we carry out aerobic training or high-intensity training to reduce our talent and brush down the body fat rate can the abdominal muscle lines appear and abdominal muscle training be carried out in a targeted way.

Of course, everything must have a process, and the training should be gradual, and don't give up on yourself. After the body fat rate drops, it is necessary to introduce abdominal muscles. When you find that you can adapt to this intensity of exercise, you should increase the difficulty of exercise, such as equipment, or carrying abdominal muscle training and so on.

Second, abdominal muscle training is an all-round and multi-angle training, and compound movements can improve the efficiency of abdominal muscle training.

Abdominal muscles are composed of several muscle groups, such as upper rectus abdominis, lower rectus abdominis and oblique abdominis. You need targeted training to have a beautiful male dog waist/mermaid line. If it's just simple, it's useless to do belly rolling, just to stimulate the upper abdominal muscles.

When we do abdominal muscle training, in addition to training abdominal muscles from multiple angles, you can also properly add compound movements such as squats, hard pulls and bench presses, which can improve the efficiency of our training.

Third, overtraining will harm your health, and it is most important to keep training.

Many people think that doing abdominal muscle training hard can effectively accelerate the emergence of abdominal muscles. Actually, you are wrong. The process of muscle recovery, synthesis and growth needs sufficient rest time. If you abuse your abdomen every day, your abdominal muscles will have no time to recover themselves, and your body will be overwhelmed. Therefore, proper rest is very important. It is recommended to train for 3-4 days a week.

Persisting in training is also the most important. If you don't practice your muscles, you will retreat. Not only in abdominal muscle training, but also in our personal fitness training, we should keep a long-term mentality, so that you can always keep fit and muscular.

The method of training abdominal muscles at home 2 supine pose effective training movements

Lie on your back on the floor, with your legs width apart from your hips and your feet supported on the ground; Two palms are gently supported behind the head, and the elbow joint is bent and abduction. Use the contraction force of abdominal muscles to control, bend the spine, try to get your chest close to your thighs, lift your shoulders off the ground for a few seconds, then use the tension of abdominal muscles to control, and slowly lower your shoulders to the ground. 1 group Repeat this operation 20 times.

Cross-group —— An Effective Training Action

Lie on your back on the floor with your arms straight at your sides, palms down, hips bent, thighs straight up and perpendicular to the ground, toes extended. Controlled by the contraction force of abdominal muscles, the buttocks are slightly lifted off the ground for a few seconds, and then controlled by the tension of abdominal muscles, the buttocks are slowly lowered to the ground. Pay attention to the fact that the center of gravity of the thigh can't deviate from the upper body during the movement, otherwise the training effect will be greatly reduced. 1 group Repeat this operation 20 times.

Leg Lift on Supine —— An Ineffective Training Action

Lie on your back on the floor, arms straight at your sides, palms down, thighs straight, heels slightly off the ground. Bend the hip and knee joints so that the thigh is perpendicular to the ground above the abdomen, and the thigh is almost at a 90-degree angle. During this training movement, the hip muscles are easily involved and the stimulation to the abdominal muscles is weakened.