Fast abdominal muscle training method with big belly
slow motion
Physical education class's sit-ups are rated as physical exercises. The more sit-ups you do in one minute, the higher your score. As a sexy abdominal exercise, all sexy minute movements, including sit-ups, must be slow! Feel the abdominal strength of slow-motion sit-ups a little.
Expert recommendation: 1 group per minute 10 ~ 15. Three groups of experts are recommended for each exercise, with a break of about 1 minute between each group. During the break, do abdominal breathing and abdominal massage for 30 minutes.
Perfect breathing
Perfect abdomen needs perfect breathing. Not only in the process of practice, but also in the normal and perfect abdomen.
During the practice-exhale in the ascending state (forced state) and practice breathing hard in the retreating state. Static state, such as maintaining a 45-degree angle, normal chest is called normal chest, such as sucking, don't hold your breath.
In the normal state-abdominal breathing helps to tighten the transverse abdominis. Inhalation helps to feel the abdominal cavity lift inward and upward when tightening at ordinary times, and fully inhale and then exhale deeply. You can consciously carry out abdominal breathing when sitting, standing or walking, and when you feel fully upward, forming the habit of consciously walking.
1: 3 frequency
During abdominal exercises, the process of exerting strength can only play a role of 20% ~ 30%, and the process of abdomen contraction can play a role of 60% ~ 70%. Therefore, in practice, we also hope that we will act according to the ratio of 1: 3. For example, when doing sit-ups, lift your body to do sit-ups, such as counting "1"; The number of times you put down your body is "2" and "3", and the number of times you put down your body is "4".
The most effective way to practice abdominal muscles
An American fitness expert tested the effects of thirteen kinds of abdominal exercises and finally summed up four most effective "abdominal fat killers".
Pedaling exercise
You lie on the floor and pretend to step on an imaginary bike. That's right. The action is that the lower part of the back is close to the floor and the hands are behind the head. Lift the knee at a 45-degree angle, and use the pedal. The left ankle should touch the right knee, and then touch the left knee with the right ankle.
Knee lifting exercise
Find a sturdy chair and sit on the edge of the chair with your knees bent and your feet flat on the ground. Tighten your abdomen, lean back slightly, and keep your feet a few centimeters off the ground. Keep a steady movement, pull your knees towards your chest, and bend your upper body forward at the same time. Then put your feet back in place. Repeat.
Arm sit-ups
Lie on your back, bend your knees and fix your feet. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If it's too difficult, lift your upper body off the ground.
Ball lifting movement
Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof instead of forward.
These four exercises should be done in three groups every day, each group 15 minutes. In addition, it should be noted that you must spend a few minutes warming up before exercise. Don't be impatient during training. The slower the action, the more obvious the effect.
For people with a lot of fat, we must combine aerobic exercise, such as jogging and swimming. Otherwise, the muscles will be covered with fat.
In late autumn and early winter, due to the cold weather, sports injuries are more likely to occur.
According to statistics, 25.82% people are most likely to hurt their knees, 20.64% people are most likely to hurt their ankles, and 17.76% people will hurt their backs. The proportion of thigh and hip injuries was 8.9%, shoulder 8.44% and calf 8.2%. Moreover, different sports have different vulnerable parts, such as basketball, which is most likely to hurt knees and ankles; Yoga and gymnastics are easy to hurt waist, shoulders, knees and wrists; Strong jumping exercise is easy to hurt the muscles on the back of thigh; Exercise strength can easily hurt shoulders, elbows and waist.
The occurrence of sports injuries has certain regularity. As long as you master it, the probability of injury can be minimized.
First of all, to choose a fitness method that suits you, young people can choose strenuous exercise such as basketball and football; Middle-aged and elderly people can choose moderate exercise such as walking and Tai Ji Chuan.
Second, the action should be standardized. Investigation shows that sports injuries caused by incorrect technical movements account for 35.6%, ranking first among the causes of injuries. In sports and fitness, we should pay attention to the basic physical fitness exercise, and strong enough muscle strength and good endurance are the basic guarantee for completing various technical movements.
Third, choose the right venue. Investigation shows that 16.98% of sports injuries are related to unqualified venues.
Fourth, make full preparations. 27.8% of sports injuries are caused by inadequate preparation. You can do stretching before exercise.
Fifth, you will sweat a lot during exercise, and the electrolyte will be discharged with the sweat. Timely supplementation can prevent muscle cramps, and the most effective way is to drink sports drinks.
If there is any injury, stop exercising immediately, apply an ice pack to the affected area, wrap it with an elastic bandage after 20 minutes, and lift the affected area to a position higher than the heart.
The following are the best ways for two groups to exercise pectoralis major at home.
Men use dumbbell bench press. Pressing dumbbells on the back can exercise more muscle groups, which is more suitable for men. First, hold the dumbbell with both hands and slowly lie on the floor to ensure that the lumbar vertebrae, thoracic vertebrae and the back of the head land stably. Then, straighten your arm, but don't completely lock your elbow and bend it slightly. The boxing center is in the direction of lower limbs. When inhaling, bend your elbows and open your arms outward. When your elbow is about to touch the ground, exhale and hold out your chest, and pull your arm back to its original position with the strength of pectoralis major.
At this time, your mind should be completely focused on the pectoralis major. When the arm is almost completely straight, an action is over. If the purpose is to enlarge pectoralis major, it is recommended to repeat 8- 12 times. The weight of dumbbell is 12 push, and I feel basically exhausted, but I can still complete the standard movements.
A supine dumbbell "flying bird" suitable for ladies. This is a single joint movement, which is suitable for improving the lines of pectoralis major muscles and making women's breasts more elastic and three-dimensional. Arms straight, elbows slightly bent, fists facing each other. Open your arms outward when inhaling, and try to maximize the downward arc. When your arm touches the ground, you can obviously feel the pectoralis major stretching out. If the feeling is not obvious, it is recommended to hold out your chest. Use the power of pectoralis major to pull the arm back to the initial state, find the feeling of hug, and imagine yourself trying to hug a big tree.
It is recommended to do it continuously 16-20 times. The weight of dumbbells is just 22 times. Note that the whole movement is centered on the shoulder joint and the arm is horizontally adducted. Finally, I remind you that you must pay attention to the stability of your body and the coordination of breathing during exercise, so that you can get twice the result with half the effort.
The most scientific way to practice abdominal muscles
One, five kinds of abdominal muscle exercise methods
1, sit-ups
Mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
2. Lift your legs and abdomen.
Mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.
3. Bend your knees.
Focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.
4. Touch your toes alternately
Lie flat with your feet straight and your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
5. Twist your waist
Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can turn l0 turns clockwise, and then turn 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Second, how to develop eight-pack abdominal muscles
If you want to exercise eight-pack abdominal muscles quickly, you must gain muscle and lose fat at the same time.
And when exercising, you need to control your diet.
You can lose fat and gain muscle through exercise and a scientific and reasonable diet.
(1) motion
1, preheating for 5 minutes,
2, to do an hour of full-body strength training, you can use gym equipment or exercise by hand.
3. Do aerobic exercise and jog for 30 minutes immediately after finishing.
Stick to it for one month and you will see obvious effect.
After each exercise, exercise your abdomen alone and exercise the next day.
(2) Abdominal training movements
1, suspended leg lifts: 6 groups, 20 in each group.
2, roll the abdomen; Do 6 groups, 20 in each group.
3, supine leg lifts: do 4 groups, 20 in each group.
4. Starting from both ends: make 4 groups, each group 15.
5, flat support: do 4 groups, each group for 2 minutes.
(3) Diet
1, mainly adhere to the habit of eating less and eating more meals, and avoid taking in too many calories.
2. protein and sugar should be taken in every meal for dinner, and sugar is the main staple food, which is in line with the Tang Dynasty.
3, you can eat fresh vegetables and fruits every time you add a meal, and it is also possible to eat egg white.
4. Before going to bed at night, I don't eat anything. I mainly eat fresh vegetables and fruits for dinner, and I don't eat staple food.
A perfect figure, besides exercise and diet, the most important thing is persistence.
Third, how to exercise abdominal muscles
Abdominal muscles play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. When practicing abdominal muscles, you can use the following methods.
1, multi-exercise
Exercise is the most basic requirement for us to practice abdominal muscles, so we must persevere. Generally, the muscles of sports students are well developed, and abdominal muscles are easier to practice than ordinary people, and the effect is better. 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.
Step 2 lie on your back and step on the air
Specially exercise abdominal muscles, with feet off the ground and stepping on in the air, can effectively exercise abdominal muscles.
3. Effective exercise of abdominal muscles
The combination of sit-ups and aerobic exercise, first of all, for people with a lot of fat, can not rely solely on sit-ups. Do moderate aerobic exercise (running, skipping, swimming, etc.). Ensure that the daily intake of capacity is less than the energy consumed, so as to ensure the consumption of fat, and then assist sit-ups. At this time, it is best to exercise abdominal muscles, which requires gradual and continuous exercise.
4. Fitness equipment
To exercise abdominal muscles, you need to choose fitness equipment that suits you, and prepare some auxiliary fitness equipment in the community or at home, which can not only diversify your exercise, but also effectively improve the effect of sit-ups. Among them, the pulley can increase the balance difficulty and exercise effect when exercising abdominal muscles, so that people can actively exercise without feeling too boring.
Male fitness should not be rushed.
Fitness exercise is a good thing. Sticking to exercise can also be beneficial to physical and mental health, but be careful not to rush it. It is very important to choose a fitness plan that suits you. In this article, I will tell you what problems men should pay attention to in the process of fitness.
Fourth, how to exercise abdominal muscles is simple and effective.
1, ordinary level sit-ups
Lie flat on the ground, cross your hands on your chest, bend your legs slightly, get up and lie down. You can repeat it according to your physical strength.
People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help them relax by pressing the instep.
In addition, stretching your hands forward or gently lifting them behind your head can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
2. Upgraded version of sit-ups
If people who exercise for a long time want to increase the difficulty, they can try to cross their feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group of exercises can strengthen the exercise of upper abdominal muscles.
In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.
3. Lie flat, bend your knees and lift your legs
Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.
4. Half-lying knees and leg lifts
Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.
5. Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
6. Bend your knees sideways and lift your legs (1)
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, parallel to the chair surface as much as possible, and cannot be lifted too high. Repeat several times and then switch to the other side.
7. Bend your knees sideways and lift your legs (2).
Lie on your side, bend your elbows to support your head, and then bend one leg to raise and lower your knees. You can repeat the exercise several times and then switch to the other side. This group of exercises can exercise the lateral abdominal muscles and strengthen the hip muscles. Suitable for men who want to keep fit.
8, hanging leg movement
You can make full use of the free resources of the public and practice the work of hanging legs and lifting legs. You can practice the horizontal bar or parallel bars in the park. Hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.