Abdominal muscles are an important part of our human connective tissue. Having strong abdominal muscles can not only improve our physical fitness and enhance our immunity, but also make us more energetic, especially in sports.
Action essentials:
1. Lie on your back, with your arms bent, your hands behind your head, your waist exerting force, and your elbows touching your knees (as shown in the figure), alternating left and right, thus achieving the purpose of exercising the whole abdomen.
2. Similarly, the body is lying flat, the arms are straight and naturally flat on the floor, the palms are pressed down to the floor, the legs are lifted, not too high, and the left and right legs swing in turn, so that you can obviously feel the exercise of the abdominal and leg muscles. The whole exercise is somewhat similar to the leg movements when swimming, so as to exercise the rectus abdominis.
3. When lying flat, put your hands on both sides of your hips, lift your legs into scissors feet, and rotate your left and right legs in turn.
4. When lying flat, raise your thighs as high as possible, with your knees at 90 degrees, your arms flat, your waist contracting, and your nape properly raised.
5. Keep sitting posture, legs together, knees bent, so that the whole leg is suspended. At this time, there are two choices. First, hold hands with each other and wrap around the waist to achieve the purpose of exercising the external oblique muscle. The second is: put your hands under your hips and let your legs contract back and forth, mainly to exercise our rectus abdominis.
Precautions:
1. You should control the rhythm of your exercise and ask yourself to reach the standard in the process.
2. Don't be too single when training, and you can do it from multiple angles. (See the above action essentials for details)
3. Don't put abdominal muscle training in the first place in your training plan too early, so as not to be injured by abdominal muscle fatigue in other training.
4. It is suggested that you can divide these movements into 20-30 groups during training, with a period of 4-5 groups, during which you can have a proper rest time, but not too long.
In addition to the above, abdominal muscles can also protect our pelvis, spine and lumbar spine. Abdominal muscles are not only for boys, but also for girls. In Bian Xiao's view, compared with vest line, a little abdominal muscle can increase the charm of girls. Not only that, it also helps to enhance women's productivity in childbirth and reduce the pain during natural childbirth. It not only exercises the body, but also has a charming figure and can relieve pain, which can be described as killing two birds with one stone.
Finally, in a few words, in addition to the standard of action and moderate measurement, the most important thing is to stick to it every day, otherwise it is difficult to see the effect. I hope everyone can lose their small bellies and beer bellies as soon as possible and have enviable perfect abdominal muscles. Wherever you go, you can attract a large number of little fans, little miss.