Many people want to have beautiful abdominal muscles. People with abdominal muscles have a good figure and don't have too much fat. Models, coaches and so on are more in line with such conditions. This kind of body allows more people to exercise. Abdominal muscles can be exercised in the gym or at home. It is very important to practice abdominal muscles at home in the first stage. Health care should be carried out after the appearance of abdominal muscles, otherwise obesity will appear again. So the first stage is to practice abdominal muscles at home.

Exercise content: A scientific and reasonable abdominal muscle exercise should include the following parts:

① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.

② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports. Abdominal muscle man

Abdominal muscle man

(3) abdominal muscle strength exercises, take as many methods as possible.

④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.

⑤ Complete the activity for 5~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.

For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.

Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;

Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.

Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.

What are the methods of practicing abdominal muscles in the first stage at home? There are many skills to practice abdominal muscles, which are related to the exercise method you choose. When you practice abdominal muscles, you are also losing weight. It takes a long time for abdominal muscles to become muscles, and it requires persistent perseverance. Exercisers will encounter many difficulties. If you exercise yourself, you must make a plan and increase the amount of exercise. You can't exercise your abdominal muscles alone, but also combine other exercises at the same time.