The vest line is synonymous with perfect abdominal muscles, and many people have dreamed of it for a long time. Perfect abdominal muscle lines will make your figure look more perfect and instantly improve your face value and temperament, but it is not easy to practice perfect abdominal muscles. Let's practice with the training tutorial!

Let you easily have the abdominal training course of vest line 1 1 and board the plane in the air.

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

2, fitness ball belly roll

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Step 3 lift your legs and tuck in your abdomen

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

4. Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

5. Traditional belly roll

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

Matters needing attention in abdominal muscle training

1, dietary guidelines

Pay attention to diet control during exercise training. During the training, it is best not to eat some fried, greasy, tobacco and alcohol foods. Pay attention to eat less and eat more, and try to eat some vegetables and fruits with high cellulose and protein content. Generally, after half an hour of training, the human body has the highest demand for protein, so it is best to supplement protein during this period.

2. Exercise time

Are you used to doing exercise after supper? Then, try to change the exercise time to morning or evening. Simple time changes will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

Although abdominal muscle training is mainly based on abdominal exercises, if you don't do warm-up exercises before training, it is easy to cause strain of waist and abdominal muscles. So it is very necessary to warm up before training. Before doing abdominal exercises, we only need a few minutes to stretch.

Step 4 pay attention to the intensity

Avoid the initial high-intensity exercise, not the higher the intensity, the better the training effect. When we are exercising, we should pay attention to our acceptable exercise limits. When it is beyond our acceptable range, it is easy to have lumbar and abdominal ligament strain or fracture.

5. Equipment weight

The heavier the equipment used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.

6. Power control

When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.

7. Aerobic training

Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes.

8. Persistence is the key.

You must keep exercising your abdominal muscles. You will never succeed if you fish for three days and dry the net for two days. Don't use too much at a time, the key is to stick to it.

Abdominal training courses make it easy for you to have a vest line.

1, lie on your back on the yoga mat, bend your knees 90 degrees, put your feet flat on the ground, separate your legs slightly, and put your hands around your chest or gently stick your ears;

2. When you get up, keep your lower back off the ground and roll up your upper body with the strength of the upper part of your abdominal muscles (no more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.

3. After about 2 seconds, lie down slowly (don't lie flat completely, lie flat on your shoulders), and match the breathing rhythm (exhale when you get up, inhale when you lie down).

sit-up

1, sit-ups on the ground, it is best to find a soft and comfortable place (in order to prevent hard objects from rubbing on the spine during exercise) and lie down. Your body should be straight, your knees should be bent, your knees should be up, and your feet should be shoulder width apart. Then put your whole body's back completely on the ground, and put your hands behind your ears to relax or put them on your chest.

2. After lying down, slowly lift your back off the ground. At the same time, it will slowly concentrate on the abdomen. At this time, you should feel the abdominal muscles tighten obviously, keep the abdominal tightening posture for 5 seconds and then slowly put it down. Repeat this action.

Lie on your back with your legs straight.

1, supine, head slightly raised, legs straight horizontally, but not touching the ground, arms straight above the head, body in a horizontal "I" shape. Raise your arms and stretch forward with your shoulders off the ground. At the same time, your legs will be lifted and your hands will touch your calves.

2. stop for a minute at the highest point, then return to the starting position, sit up when exhaling, and return when inhaling.

Ride a bike in the air

1. Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and step on the bike slowly.

2. Exhale, lift the upper body, touch the left knee with the right elbow, hold the posture for 2 seconds, and then recover. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Platform entry

1, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground.

2. Feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes naturally drooped, eyes looked at the ground about 30 cm away from fingers, and kept breathing evenly.

Exercise for 30-60 minutes at a time.

Exercise the abdominal muscles for a certain period of time, otherwise the abdominal muscles will not be stimulated and it will be difficult to grow muscles. However, the longer you exercise, the better. Exercise for too long can easily lead to muscle fatigue. Generally speaking, it is best to control the total time of abdominal muscle exercise in 30-60 minutes, and it will be carried out in groups, and the rest time between groups is 1-2 minutes.

Practice 3-4 times a week.

If you want to train beautiful abdominal muscles as quickly and effectively as possible, you need to ensure a certain exercise frequency. Abdominal muscles need constant stimulation to form, but even if abdominal muscles are tolerant to muscle groups, it takes almost 24 hours to recover. If it is not fully recovered, it will not only grow, but also shrink. So you can practice 3-4 times a week, so that you can get enough rest and ensure proper stimulation, and the exercise effect is the best.

Choose the right time to exercise.

Generally speaking, in order to train abdominal muscles as quickly and effectively as possible, you can choose to exercise 17- 19 every day. During that time, the body's physical fitness and metabolism have reached the best state, and its sports ability has reached its peak, which is a suitable time for exercise. Exercising abdominal muscles at this time will have twice the result with half the effort.

Cooperate with aerobic exercise

You know, people who are too obese and have too much abdominal fat may not see their abdominal muscles if they don't lose fat through aerobic exercise first. Therefore, in the process of exercising abdominal muscles, it is best to cooperate with aerobic exercise to reduce fat. Better aerobic exercise includes bobby exercise, running, swimming, hula hoop, skipping rope and so on.

With a reasonable diet

If you want to train 6 or 8 abdominal muscles most effectively and fastest, the role of diet can not be ignored. During exercise, it is best to eat some foods rich in high protein, such as fat cows, eggs, dairy products, beans, nuts and so on. You can also eat carbohydrates such as corn, miscellaneous grains steamed bread, oatmeal, etc., which is also very important for long muscles and can also be eaten properly.