How to Practice Abdominal Muscle The fastest and most effective way for beginners to exercise abdominal muscles?

1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances.

You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. 2. Push-ups can also exercise abdominal muscles.

Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. 3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.

If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better. Abdominal muscles are different from other muscles, and they have to be exhausted every time to achieve the effect. The interval between them is about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food. I used to be a little fat, but later I insisted on 660 in the gym.

Chest muscles: dumbbells for supine pressing and birds lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (4 groups every other day, each group 10, increasing monthly) ... I hope to adopt.

What is the fastest and most effective way to practice abdominal muscles?

First of all, it should be clear that only when the body fat is low will there be clear abdominal muscle lines, so if the abdominal muscles are not obvious and you want to exercise effectively, you should lose fat. The method is anaerobic aerobic exercise. Abdomen should be fully practiced, because abdominal muscles are divided into rectus abdominis, oblique abdominal muscles and transverse abdominal muscles, and rectus abdominis is divided into upper abdomen and lower abdomen. Abdominal muscles should be practiced all over the body, not just the abdomen, which can promote the effect of local exercise. To lose fat, you need to exercise your muscles and do aerobic exercise for 40 minutes.

The following is a simple and practical exercise: do it in groups, with all movements 10- 15 times as a group, 4-6 groups, rest time between groups 1 minute, and rest time between movements of 3-5 minutes. If the following movements can be easily completed 20 times, it is still recommended to practice with heavy objects. The slower the action is, the better, and it can also increase the difficulty effect.

Upper abdomen: abdomen. If sit-ups are bad for your back, roll your belly.

Lower abdomen: supine leg lift, reverse abdomen roll.

Abdominal oblique muscle: support parallel bars sideways and lift your knees.

Transverse abdominal muscles: flat plate support

Comprehensive: Climbers pedal from both ends in the air.

How to practice abdominal muscles the fastest and most effective!

How to build beautiful abdominal muscles! Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training.

Jogging first. 10 minutes.

Lie down and do sit-ups. Then get up immediately and make a sprint.

Hold on for more than 30 seconds. Then immediately lie down and do sit-ups.

Get up and jog for another 3 minutes. Lie down again.

Then get up and sprint. This practice is super tiring.

Few people can persist for a month in a row. But those who insist.

Great ABS! If you are thin. That's easy.

My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day.

I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.

Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups.

The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position.

What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides.

Leg lifts. Don't lift it to 90 degrees.

Just hold it above 45 degrees. Do it repeatedly.

My stomach is gone. Besides, I don't do sit-ups completely.

Make into segments. Example: 1, head off the ground, away from the ground.

Stop halfway up. 2. The body is completely off the ground.

Elbows touch knees. 3, the body fell, but did not touch the ground.

Stop in action. 4, the body is completely paralyzed.

Prepare for the next move. The above four steps are once.

A group of eight times (more is not enough. Tired! )。

The effect is super hard. How to practice bodybuilding abdominal muscles The abdomen is in the center of the body, which is particularly eye-catching.

From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale.

Repeat in the opposite direction, 8 times in a row. Second, leg flexion exercise supine position.

Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down.

After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed.

During exercise, your feet should not touch the ground or the bed surface. Five, "cycling" exercise supine position.

Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles. Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

How to quickly develop sexy abdominal muscles is becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym.

This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices.

Before the introduction, the coach reminded you of some important things and concepts: 1 Be sure to spend a few minutes warming up before exercise. 2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes.

It's no use doing resistance training alone, because all your muscles are covered with fat. People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness. 6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable. 8. Another point is very important: perseverance+endurance+perseverance. Are you ready? Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.

Initial stage 1. Stress on the lower abdomen against sit-ups: the low-risk body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent together at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point.

Repeat times 15-20 times. 2. The side-belly broom is twisted and the side-belly rotates, and the back is stressed: the low-risk feet are shoulder-width apart, the knees are slightly bent, and the hands are open on the long stick.

When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating. 3. Upper abdominal sit-ups: Knee touching and knees rolling. Stress on the lower back of the body: low-risk upper body lies flat, knees are bent about 60-90 degrees, and hands are placed on knees.

When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. Joint action Upper abdomen and lower abdomen elbow to knee lower back pressure: stroke.

How to practice abdominal muscles is the most effective?

If you have fat on your stomach, you should lose weight first. Jogging, brisk walking and swimming are recommended. If there is no fat on your stomach, you can practice general sit-ups in different ways. It is not obvious to practice abdominal muscles, because only the upper abdominal muscles, that is, the upper abdominal muscles and the lower abdominal muscles, should be practiced separately. The upper abdominal muscles will be obvious: sit-ups are not the sit-ups you usually see.

The rhythm is much faster than ordinary sit-ups. The specific posture is to lie flat and curl up two calves in the air. Viewed from the horizontal plane, it is best to keep the knee and waist at a 90-degree angle.

Put your hands in the air, anywhere, just don't touch the ground, and then start doing it! . Lift your shoulders hard, but not too high, about 10 cm, and then do 3-4 groups every day, 30 in each group. (ps: The rhythm must be fast. One thing you must pay attention to is that you must never use your neck hard. If you only stand on your neck, you can't develop abdominal muscles at all. ) This kind of sit-ups has two advantages over ordinary ones. First, it's simpler than usual. Only creatine in the upper abdomen feels hot and sour, and the second is targeted, which is better than ordinary sit-ups. Lower abdominal muscles: leg lifting exercise is more difficult than the above, aiming at the lower abdominal muscles. The specific posture is: lying flat, arms straight, pressing on the waist or * * *, legs straight together, knees as far as possible not to bend. Then slowly lift your legs into the air, about 90 degrees. Put your legs down slowly. Don't touch the ground with your feet when you put them down again. Stop when you put them about 5 cm above the ground, and then make the second one. This exercise is much slower than the last one and will last about 5 seconds. Do the same 3-4 groups every day, 20 in each group. In addition, if you want to practice lateral abdominal muscles, that is, underarm muscles, there is a way. And it is not difficult. Lateral abdominal muscles are more difficult to practice than upper and lower abdominal muscles because they are hard to see. The action of lateral abdominal muscles is similar to sit-ups on abdominal muscles, except that you lie on your side, curl your legs, hold your head, and then start to exert force sideways. The lateral abdominal muscles on each side are also 3-4 groups every day, with 30 pieces in each group. These kinds of sports don't need any sports equipment, and they can be practiced at home by themselves, which is no better than in the gym. Save money and be practical! Hands only, weak BS. Come on, if you are thin and have no fat on your stomach, abdominal muscles are the easiest to practice. But keep doing this every day, and you can see your abdominal muscles even if you don't exercise for a month. Fat people want to practice abdominal muscles, only four words: rest! .

How to practice abdominal muscles is the most effective?

How to train a beautiful original site of abdominal muscles: yelg/index_sc? Articleid= 1 126 Many people do hundreds of sit-ups every day, hoping to develop beautiful abdominal muscles, which is actually a waste of time.

In my opinion, there is no difference between the abdomen and other parts of the body. The training of abdominal muscles should be divided into 4-5 groups like other parts of the body, and each group should do 20-25 times to achieve complete exhaustion (if more can be done, it means that the intensity is not enough). I like to do every movement slowly and keep my muscles tense for a few seconds at maximum contraction.

The most effective abdominal exercises are sit-ups and hanging legs. Abdominal muscle training, where gyms can be seen everywhere today, has a good effect.

Generally, I choose to practice abdominal muscles on days when I don't do aerobic training, and arrange it at the end of weight-bearing training. Speaking of weight training, I want to emphasize that when training in other parts of the body, you must use heavy objects.

Many people find that if you lift hard enough, you don't even need to practice abdominal muscles, because heavy training will force abdominal muscles to help the muscles you are training. No matter where you train, you should arrange at least one compound action using barbells and dumbbells (not combined equipment) for heavy weight training.

Good examples are the upright barbell or dumbbell bending movement of biceps, the upright bending arm pull-ups movement of triceps, the upright barbell push-ups movement of shoulders, the squat movement of legs, the hard pulling and bending rowing movement of the back. Even if you practice chest, you must tighten your chest muscles and stabilize your torso.

A common phenomenon is that although the abdominal muscles are good, they are covered with a layer of fat. In this case, even doing thousands of sit-ups won't help, because all you do is to further exercise the muscles below, without burning the fat covering it.

First of all, you must realize that there is no such thing as partial weight loss. The only way to reduce fat and muscle is to implement a comprehensive plan consisting of reasonable diet, aerobic training and weight-bearing training. These three aspects work together and promote each other.

Proper diet can accelerate muscle growth; Aerobic training can improve metabolism, so as to use food more effectively and burn fat; Weight training can develop all your muscles, including your abdominal muscles, and help improve your aerobic metabolism and metabolism. In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies.

The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach. Arrange time for aerobic training.

Relaxing aerobic training can be a half-hour to one-hour walk three times a week, or it can be carried out on the training equipment in the gym. Aerobic training is best arranged on days when no weight training is carried out. You don't need to work hard, you just need to increase your heart rate by 65-70% of the highest value, which is about 120 times per minute.

The three aspects of abdominal muscle training should be arranged in a balanced way, not extreme. If you don't want to poop in the mirror or grab a handful of meat at your waist, do it quickly! .

How to practice abdominal muscles fastest and most effectively?

Ulisses, a bodybuilder in Europe and America, suggested: 1, and drinking water: drink plenty of water.

This is a very important point for every fitness enthusiast. Water can help maintain a healthy metabolism level, clean up toxins and residues in the body, and keep you in good health.

2. Aerobic exercise: aerobic training. In fact, everyone has big or small abdominal muscles.

But not everyone has clear lines, because the abdominal muscles are covered with a thick or shallow layer of fat. Aerobic training can help to burn fat, and ulisses recommends aerobic training at least three times a week.

Some friends may not do aerobic exercise and still maintain very clear abdominal muscle lines. But remember: you are not him. People have developed a muscle, which has a high basal metabolism and burns fat even if they don't move. So, it is better to do aerobic.

3, clean diet: clean diet. As the saying goes, "practice three points and eat seven points", and diet is really important.

If you want to get twice the result with half the effort, you still have to mind your mouth. But good management is by no means not eating or eating less, but eating cleanly and nutritionally.

Eat more protein, fruits and vegetables, and avoid high-calorie foods such as fried foods and desserts. 4. Frequency: high frequency.

Abdominal muscles need high-frequency repeated bombing, and ulisses suggested abdominal muscle training 3-4 times a week. 5, variety: action changes.

Abdominal muscle training pays attention to the change of training movements, and definitely can't just sit-ups! On the one hand, we should carry out targeted training actions according to the upper abdominal muscles, lower abdominal muscles and oblique muscles outside the abdomen. Usually 3-4 groups of movements are performed in each training. On the other hand, it is necessary to change the action from time to time, because the body will gradually adapt to an action, so the effect of * * * will be reduced, so changing the action from time to time can strengthen the muscles.

6. Empty: Empty training. Fasting training can better control the abdominal muscles, so the effect is better.

It is recommended to wake up every morning, or go to bed at night, or join abdominal muscle training at the end of each training. Stick to these six suggestions, and I believe I can see my mermaid line and vest line soon! Several points repeatedly emphasized by the fitness coach: (1) Exercise abdominal muscles, whether it is supine abdomen (upper abdomen) or leg lifting (lower abdomen), the movement must be slow, and the muscles must always be "antagonistic" from muscle elongation to peak contraction. Never use inertia to make them stronger. Lumbar vertebrae are easy to get hurt.

By the way, sit-ups are easy to hurt the hip joint because of their large amplitude, so the coach doesn't recommend them at present, so they are changed to abdominal rolling with smaller amplitude and more isolated motion parts. As @ Xu Chen said, it is easy to hurt the cervical spine by holding your head and doing sit-ups, which is a wrong action.

(2) In order to make the shape look good, it is very important to fully stretch after exercise. Many people will have abdominal pain after practicing for a few days, but this is lactic acid accumulation, which does not mean that the practice is in place. Stretching will relieve the pain.

(3) Abdominal muscles and psoas muscles are "two sides of the same coin". While exercising abdominal muscles, we should also pay attention to the exercise of lumbar muscles. Otherwise, the strength of abdominal muscles is increasing, and it is unbalanced before and after, and it is easy to strain the waist during exercise.

(4) As a small muscle group, abdominal muscles are actually easier to practice. In a few months, there will be obvious changes. It is difficult to consume abdominal fat. Many people can't develop abdominal muscles for a long time, but the problem is not to gain muscle but to lose fat. It is necessary to reduce oil intake and increase aerobic exercise.

How to exercise abdominal muscles is the most effective

Abdominal exercise method:

First, sit-ups

Starting posture: supine position on the flat mat or supine position on the inclined plate, head up. Hold the fixed object behind your head with both hands and straighten your whole body.

Action process: contract the abdominal muscles and bend the legs to the maximum extent. 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.

Attention: when you fall off your leg, you should control your abdominal muscles, and don't fall off too fast.

Second, lie on your back and lift your legs to curl your upper body

Starting posture: lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

Action process: in the posture of keeping the calf down, try to curl the upper body forward so that the body will not actually be lifted very high.

Breathing method: inhale when curling forward and exhale when falling back.

Note: when curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Third, hang the bar, bend your knees and shrink your legs

Starting position: Hold the horizontal bar with both hands and hang down the bar.

Action process: bend your knees and try your best to contract your calf upwards. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly droop the calf until it is completely straight.

Breathing method: inhale when the calf is adducted and exhale when landing.

Point: Try to lift your knees up when you contract your calves.

Fourth, sit leg contraction.

Starting posture: sit on the edge of the stool with your hands on the stool. Keep your legs straight forward.

Action process: the knees are bent and the calves are contracted as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight.

Breathing method: inhale when the calf is adducted and exhale when landing.

Note: this action is relatively simple, and its function depends entirely on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.