1, sit-ups practice.

The starting position of sit-ups is lying on a flat cushion or on a sloping board with your head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the leg that remains straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you drop your leg, you should still control your abdominal muscles, and don't fall too fast. After doing sit-ups, you can also do twisting exercises after resting and relaxing. Twist from left to right first, then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.

2, dumbbell wrist

Main target muscle: flexor digitorum forearm. Action essentials: Sit with your forearm on a Swiss ball, hold a dumbbell and flex your wrist to contract, and exercise your forearm flexors. Weight loss group: light weight 10 times each group ***6 groups, muscle gain group: medium weight 8 times each group ***4 groups.

3, roll the abdomen

How to do belly roll training?

Main target muscle: rectus abdominis.

Cooperative muscles: external oblique muscle and quadriceps femoris.

Action essentials: lie on your back and support your head with your hands. As for the Swiss ball, it is the rectus abdominis that makes the upper body slowly off the ground to avoid controlling the inertia force all the time.

Weight loss group: 30 times per group ***5 groups, muscle gain group: 40 times per group ***5 groups, strength group: chest load, 20 times per group ***4 groups.

4. Sit down and lift your legs.

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, and hold the edge of the bench in your hand to keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, control and tension are very important in the whole movement, and a little negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles. Main target muscles: middle rectus abdominis and oblique muscle outside abdomen. Action essentials: Lie on your back and waist on both sides of the Swiss ball, support your head with both hands, and support your opposite leg with one leg on your knee. When the rectus abdominis contracts slowly, it can be stretched properly and controlled all the way. Body-building group: 30 times each group ***8 groups, muscle-building group: 40 times each group ***5 groups.

Second, practice abdominal muscles more skillfully.

1, enough training frequency.

Beginners do it three times a week and have a day off. Advanced students 1 ~ twice a week.

2. Correct training methods

Stress concentration (avoid borrowing and compensation).

(1) posture standard (control the correct joint and abdominal muscle output) Learn to bend the trunk, learn the correct abdominal contraction strength, and move completely for a long time (let the muscles completely contract and fully extend).

(2) Control the joint angle to achieve the best stress (the mechanical difficulty is beyond words).

(3) Control the speed and stress time during the action.