Abdominal muscle reference video:
The first stage: v.youku/v_show/id_XNTY5MDk5MTg0
The second stage: v.youku/v_show/id_XMzMzNDUzMzM2
The third stage: v.youku/v_show/id_XMzMzNDU2MTEy
I hope I can help you.
Question 2: How do teenagers develop abdominal muscles? It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.
Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, do it from both ends; If you can do 10 to 20 from both ends, you can do leg hanging. Practice three times a week, one action in three groups at a time, and each group does about 10. In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.
Question 3: How do teenagers exercise abdominal muscles? Training action: I usually only use three exercises and avoid monotony by changing their order frequently. Here are my three favorite exercises: sit-ups: lying flat on the ground, putting your calves on the bench, then contracting your shoulders and forming an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.
Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.
Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen.
The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.
If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.
Sitting posture lifting Dan: this action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.
Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.
Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.
Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
Question 4: How do teenagers practice abdominal muscles quickly? Abdominal muscles are the best muscles in the whole body, but they are also the most difficult to adhere to.
If you really make up your mind,
I suggest you ignore all the long answers that may appear next, and then practice with the video "Muscle Ripper" every day (Baidu is enough, the duration is 17 minutes).
Stick to it for one year, and I believe you will change.
Question 5: How do teenagers exercise abdominal muscles? They not only need to gain weight, but also should eat a comprehensive diet to make themselves stronger before exercising. Because you can only practice at home, if you want to practice abdominal muscles, it is absolutely effective to insist on 50 sit-ups every day for 3 months.
Question 6: How to practice abdominal muscles? Middle school students? If you have no perseverance, I advise you not to run, or you will get fat if you stop.
You do 20 on the first day, 30 on the second day, 35 on the third day and 35 on the fourth day. ...
Until you stop sweating.
After that, you will earn 5~ 10 more every day.
To achieve 100, you should do 100 for a long time.
Remember, if you are thirsty during exercise, drink water every day. Never drink dairy products or eat anything high in calories.
And only eat 8 points full every day, sleep regularly. You can't catch up on sleep or sleep in a cage.
It is best to take a walk or ride a bike every night.
Stick to it and you will succeed. I have been working out for three years, and this year is bigger than usual.
I am also a middle school student. I have self-study exercises every day.
Three years of exercise has made my whole body muscular, but I still haven't developed the abdominal oblique muscle.
It's a little annoying that I don't want to build muscles. I want muscles bigger than the model, which looks stronger and more stylish, but I don't think this is bodybuilding.
In addition, my exercise plan is
Exercise your arms for 30 minutes on Saturday 1 `Exercise your abdominal muscles for 30 minutes.
Exercise your back muscles for 30 minutes on Tuesday and your abdomen muscles for 30 minutes.
Exercise leg strength for 30 minutes on Wednesday' exercise abdominal muscles for 30 minutes'
With a new home, I will run the treadmill for 30 minutes and exercise my abdominal muscles for 30 minutes on Thursday.
Practice your arms, back and legs in turn before buying.
I 10 study by myself, exercise until 1 1, and have a glass of milk to sleep.
Let me talk about my daily diet.
Eat whole wheat bread and drink beef with milk in the morning.
The dishes eaten at noon are generally vegetables, beef, peppers, eggs and fish, and steamed eggs are eaten at noon every day.
I will eat millet porridge at night.
And I heard that if you can't eat more meals, you will feel full. As a student, it is not easy to do this, because it is impossible to eat all the time at school.
But I still insist on not eating and walking for 30 minutes after dinner.
The above is my daily exercise plan and diet.
The most important thing is how to train the oblique abdominal muscles. Moreover, the junior high school body is not fully developed. Although my abdominal muscles are clear and smooth, my endurance is ok because I practice every day, but it is not big. It is fast but small, and its strength and explosiveness are not strong. So I suggest you don't practice abdominal muscles and other high schools. Now you should practice biceps brachii and leg muscles.
Question 7: There is nothing impossible for teenagers to practice abdominal muscles quickly at home, as long as they have perseverance and perseverance.
Lie flat without pressing your feet, 100 sit-ups 1 group, 3 groups a day, one in the morning, one in the middle and one in the evening. The future is amazing. Put a dumbbell on your chest, 10 kg.
Question 8: How do teenagers practice four groups of abdominal muscles at both ends?
Sit-ups 4 groups
Supine leg lifting group 4
Rest for about 20 to 30 seconds between each group, and each group will be exhausted.
Question 9: How do teenagers practice chest muscles and abdominal muscles? hello
I recommend you to do supine abdominal roll (see video: I will give you six abdominal muscles in eight minutes) and do a 20-30 minute Dan. If you stick to your best every day, then if you don't have much energy, you should exercise at least once every other day. One month makes the stomach disappear, and three months makes the sexy abdominal muscles come out.
Question 10: There are two small ways for middle school students to practice abdominal muscles, whether they are middle school students or adults, the elderly or children. Everyone can practice abdominal muscles, but the key is not how to practice, but whether to practice or not. If you really want to practice, the time to ask questions is the time to practice your abdominal muscles. There is no shortcut to abdominal muscles, and there is no so-called crash. The so-called crash course is just taking drugs to make your body form muscles and some catalysts. This kind of muscle has only appearance, not elegance. If you want to build Bruce Lee's graceful and delicate muscles, drug abuse is no good. The road of taking drugs is left to those stars who really love muscles. Don't take drugs. Drugs will do inevitable harm to your body more or less. It can be said that muscle powder is absolutely not harmful to people's health.
When it comes to muscles, it's essential to be a world martial arts master, forbidden kingdom Bruce Lee. He is the pioneer of Jeet Kune Do and an important person who wrote the word Kung Fu into foreign dictionaries. He let the whole world know that there is a country called China, where people know Kung Fu. Even if not everyone in China really knows martial arts, people in China will also punch two fists properly, perhaps because of the genetic inheritance of ancestors, or the enlightenment of kung fu films and martial arts films. But Bruce Lee is indispensable.
Many people ask how Bruce Lee's muscles were developed. Many people suspect that Bruce Lee used this and that, but there are always some guesses and inferences, but there has been no actual evidence or witnesses. I just want to say that others have been tested and baptized on the way to purgatory, while you talk big and doubt on earth. Others are insisting and trying, and you are giving up and complaining. This is the essential difference. Bruce Lee is a philosopher. He understands some shortcomings of the human heart and restrains them. He has reached an irreplaceable position today. Bruce Lee's success comes from his persistence. If you are willing to make a little effort, you will achieve a lot today. It is reported that Bruce Lee was never idle when eating. He holds a dumbbell while eating. After dinner, he went to exercise. He slept very little. He sleeps less than five hours a day on average. He slept so little not because he was immersed in the enjoyment of actors, but because he never forgot that he was from China and a martial artist. He wants to support China people who have been looked down upon for hundreds of years. He regarded the performing arts as a channel to spread martial arts and held his head high for China people. At the same time, he has been trying to play everyone in China well, but he can't forget that he can't be lazy in martial arts and philosophy. He will think while practicing martial arts, and he will not give up until he dies. It is gratifying that Bruce Lee succeeded. Sadly, his efforts and unremitting efforts have brought his life to an end ahead of schedule.
Having said that, I don't think you need to work as hard as Bruce Lee, but hard work and persistence are essential. You won't burn yourself out like Li Daxia, but your efforts should be persistence, not looking for shortcuts. Bruce Lee wanted to take a shortcut, so I didn't see it. What I see is a shiny surface, but it's actually a purgatory road. He came to the end.
Remember that hard work and persistence are the only ways and tricks, and the idea of finding shortcuts will mislead you.