1, bicycle type
By lying on your back on the ground, simulating the way of alternately training abdominal muscles by stepping on the bicycle pedal, single-wheel abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist.
2, supine belly roll
This method is a classic method to exercise abdominal muscles, mainly acting on the upper abdomen; Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise.
3, supine leg lifts
Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem.
Step 4 record
Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First, you need a load-bearing device; It's best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of fast up and down, and lift the dumbbell over the head every time; * * * You need to do 3 groups, each group is 8- 12 times, and there is a rest time of 30 seconds between each group.
5. Trunk rotation
The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of a weight-bearing device. For beginners, you can keep your feet on the ground and reduce the difficulty. After going up and down the steps, it can make your feet off the ground more difficult. You should always keep your back straight during the rotation.
Extended data
The benefits of fitness
1, enhance self-confidence
Fitness is a long-term process, which can exercise people's patience, reduce physical pain and make you more confident.
Step 2 improve sleep
Men in the workplace are prone to insomnia because of too much pressure. Poor sleep will affect people's attention and the effect of going to work will plummet. Regular exercise can help you fall asleep quickly and stay away from insomnia.