First, how to exercise abdominal muscles
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.
Second, the precautions for male abdominal muscle exercise
1, muscle strength control
When doing sit-ups to practice abdominal muscles, I am more afraid of numbers because it is unnecessary. When we do sit-ups, we should keep our abdominal muscles tense, don't relax, and don't go too fast. Each group moves until the muscles feel burning. This is the correct way to do sit-ups.
2. Aerobic training
To lose fat, you must do aerobic exercise, which can't be achieved by strength training or equipment exercise alone. Besides, you can't just run one step. Every time you do aerobic exercise, you must keep exercising for more than 30 minutes to meet the requirement of burning body fat.
3. Equipment training
Many people do bare-handed exercise instead of equipment-related abdominal training, which is an unscientific exercise method, because when you reach a bottleneck, you need stronger stimulation to break through that obstacle. The same is true for exercising abdominal muscles. Of course, you can't force the weight of the equipment and change the weight of the equipment without deformation.
Step 4 prescribe diet
The dietary guidelines for reducing fat and increasing muscle are basically: eat less and eat more meals. Don't overeat, try not to eat fried food and greasy food; Eat more fruits, vegetables and other green foods containing cellulose and vitamins to keep the acid-base balance in the body.
Third, practical methods of male abdominal muscle exercise
1, bicycle type
Alternately train abdominal muscles by lying on your back and simulating pedaling a bicycle pedal. * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds between each group.
2, supine belly roll
The most classic abdominal muscle training action mainly acts 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. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
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. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
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 of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of going up and down quickly, and raise the dumbbell above our heads every time. * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed 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 weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can keep your feet on the ground and reduce the difficulty. After the middle and upper stage, it is more difficult to make your feet off the ground, and you should always keep your back straight during the rotation. * * * Need to do 3 groups, each group 12 times, with a rest time of 30 seconds between each group.
6. Swiss dumbbell bird
Different from ordinary dumbbell birds, making dumbbell birds on Swiss balls requires more muscle participation, especially abdominal muscles. In order to ensure the balance of the body and the standard of movements, the choice of dumbbells should be light rather than heavy. Practitioners focus on the waist, * * * need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
7, prone bypass type
To ensure beautiful abdominal muscles, we can't ignore back training, and supine bypass training provides a perfect training method. In order to ensure the training effect, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should be kept tight at all times. This sport needs three groups. Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (please stop immediately if your waist feels uncomfortable during training).
Fourth, what should I eat when practicing abdominal muscles?
Beef
Protein of fat cows is higher, so eating more after acid excretion is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.
fruit
Eat fat cows, add some vegetables and fruits, and supplement vitamins. It has a good promotion effect on increasing muscles, such as oranges, pineapples, strawberries, broccoli, lettuce and vegetables.
Eat more carbohydrates.
Such as miscellaneous grains steamed bread, corn, oatmeal and so on.
Eat more eggs.
Eggs should be cooked. If they have no nutrition, they will bring germs into the body and affect the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.
Appropriate supplement of protein powder
Because most muscles are protein, muscles need high protein to repair and grow after exercise. Therefore, if you want to grow muscles faster, you should take protein powder properly.
Formula of daily diet for muscle exercise
Protein is moderate, low in fat and high in carbohydrates. The ratio of the three main nutrients should be about 25∶20∶55.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.
Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil.