Many exercises will exercise our abdominal muscles, such as push-ups and squats, which will indirectly stimulate our abdominal muscles, especially those that remind us that we need core muscle groups. But unless you can reach enough standards in those movements, this kind of stimulation is not enough for abdominal muscles. The best way to practice abdominal muscles is to train all parts of abdominal muscles independently.

Abdominal muscle training's biggest goal is to prevent the accumulation of abdominal adipose tissue, which requires not only the adjustment of diet, but also a certain degree of exercise and frequency. Now abdominal muscle training pays attention to multi-movement coordination and multi-angle exercises, which can effectively stimulate all parts of abdominal muscles and achieve balanced growth. Especially for beginners, it is not suitable for compound exercises of abdominal muscles, such as sit-ups. This kind of action is difficult. If the novice can't fully master it, it will help other muscles of the body to complete, and the abdominal muscles can't be effectively stimulated. The difficulty of the whole movement is beyond the stress range of abdominal muscles.

Therefore, it is suggested that novices start their abdominal muscle training plan from a complete multi-angle practice course. At present, the most suitable abdominal muscle course for beginners is P4P eight-minute abdominal muscle, which is divided into three levels of difficulty: primary, intermediate and advanced. It is suitable for beginners to continuously push forward the difficulty of movements and continuously stimulate abdominal muscles.

Today, I will teach you three abdominal roll movements, which are suitable for beginners to activate abdominal muscles, find the feeling of abdominal muscles and practice step by step.

First of all, abdomen.

This is a single joint training for the upper abdomen of abdominal muscles, and the movement range is not large.

Action essentials:

1, lie on your back, bend your legs and put your hands on your ears.

2, slowly lift the upper body, let the shoulders off the ground, don't suddenly lift hard.

3. Before the lumbar spine leaves the ground, the body bends and stops, keeping the abdominal muscles tight for 2 seconds and slowly returning to the starting position. Move slowly and carefully.

Second, the anti-abdominal roll

Action essentials:

1, persistent abdominal tension

2. The back is straight, the thighs are vertical to the ground, and the calves are parallel to the ground.

Third, turn around and roll your belly.

Action essentials

1, persistent abdominal tension

2. Keep the included angle between chin and neck.

3. Keep your movements in harmony.

4. When turning around, focus on feeling the strength of the outside of the abdomen.

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