The best three movements to practice abdominal muscles generally we say abdominal muscles, mainly referring to rectus abdominis. Many people want to have perfect abdominal muscles, so as to show their perfect figure. Let's take a look at the three best moves to practice abdominal muscles.

The best three movements for abdominal muscles are 1 1. Bicycle style.

By lying on your back on the ground, simulating the way of alternately training abdominal muscles by pedaling bicycle pedals, single-wheel abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist; * * * Two groups are required, 24 times in each group (stretching the left and right feet respectively 12 times), and a rest of 30 seconds is allowed between each group.

Lie on your back and tuck in your abdomen.

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. * * * There are 3 groups, each group 10 to 12 times, with a rest time of 30 seconds allowed between groups.

Lift your back legs.

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty. It is worth noting that don't touch the ground when your legs are hem. * * * It needs to be divided into three groups, each group 10 to 12 times, and a rest time of 30 seconds is allowed between each group.

What do you eat to exercise your abdominal muscles?

First, fresh vegetables

Fresh vegetables are the best. We can eat some good vegetables, such as broccoli, lettuce and spinach. These vegetables can supplement vitamins and strengthen our muscles. It has a strong effect on improving the immunity of the body and can also achieve the effect and purpose of losing weight.

Second, fresh fruit.

Fresh fruit is also good. In the process of losing weight and exercising muscles, fresh fruits can provide various nutrients needed by the human body, including vitamins, including cellulose and so on. It can reduce the excess fat in our body and make our muscles more and more developed. For example, oranges, apples, bananas and pears are all essential fruits.

Third, beef.

In the process of losing weight and exercising muscles, you can eat more beef appropriately. The nutritional value of beef is very rich and the fat content of beef is also very low. It has a very strong function and effect on our body, which can improve our body immunity, enhance the effect of muscle exercise and achieve the goal of losing weight.

Fourth, carbohydrate food.

In the process of losing weight and exercising muscles, you can also eat some carbohydrate foods, such as miscellaneous grains, steamed bread, corn flour, steamed bread, oatmeal and so on. These coarse grains contain a lot of carbohydrates and cellulose, which can promote the peristalsis of our stomach and solve our obesity problem.

The best three moves to practice abdominal muscles II. The way to exercise perfect abdominal muscles.

Group 1: Sit-ups (1)

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique.

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 a wardrobe drawer, or asking someone to hold down the instep to get up.

In addition, stretching your hands forward or gently putting your head behind your back 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.

Group 2: Sit-ups (2)

Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the 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.

Group 3: Bend knees and lift legs (1)

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.

Group 4: Bend your knees and lift your legs (2)

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.

Group 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.

Group 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, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.

Group 7: Knees bent sideways and legs raised (2)

Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side. This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit.

Group 8: Hanging Leg Lifting Exercise

Use 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.

Of course, after all, local sports can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere to achieve real results.

The best three movements of abdominal muscles and the six benefits of abdominal muscles.

1. Exercising abdominal muscles helps to develop a slim physique.

Abdominal muscle exercise can reduce the proportion of body fat, increase muscle content and increase basal metabolic rate, which can fundamentally help us gradually develop a lean body without fat. However, it should be noted that there is still a difference between developing lean physique and specific weight loss. For example, practicing abdominal muscles has little effect on reducing stomach. Because subcutaneous fat can't be removed by local exercise, such as abdominal muscle exercise, the most important thing to lose abdominal fat is to do whole-body aerobic exercise, and then add local exercise and a good diet to fundamentally solve the accumulation of abdominal fat.

Exercising abdominal muscles can enhance the body's immunity.

Regular exercise of abdominal muscles can enhance the overall physical function, improve physical fitness, enhance immunity, and finally develop a body that is not easy to get sick.

Exercising abdominal muscles can relieve stress and make people feel happy.

Doing abdominal exercises can stimulate the secretion of endorphins, relieve mental stress, make people feel happy, improve their mental state, and improve their work and study.

4. Exercising abdominal muscles can delay aging and prolong life.

Exercise can make people more energetic, forget their troubles, keep a peaceful mood, and make people more confident and healthier. In addition, muscle bodybuilding can delay aging and prolong life from all aspects.

5. Abdominal exercise can effectively prevent and improve constipation.

Because abdominal muscle movement is usually achieved by rolling the abdomen, this posture helps intestinal peristalsis, thus helping defecation and preventing constipation.

6. Exercising abdominal muscles helps to strengthen and exercise willpower.

Training a perfect abdominal muscle figure can never be done overnight. What is needed is long-term persistence, and the hard work can't be borne without certain endurance and willpower. Therefore, people who often practice abdominal muscles or exercise will definitely be stronger than the average person.