Some people think that abdominal muscles can be developed as long as they roll their stomachs hard, and even many people are still doing sit-ups that hurt their health. Of course, they didn't get what they wanted in the end.
Shu Dong met many people and stayed in the gym for a long time. He struggles with his body and will every day and practices all kinds of strength training. Seeing the pectoral muscle, the arm obviously grew taller, but the abdominal muscle never appeared.
In fact, in the common abdominal muscle training movements, most people often use only a few movements or a single movement for a long time to exercise, so the effect of practicing abdominal muscles is naturally extremely limited.
It is not particularly difficult to practice abdominal muscles. The biggest obstacle is high body fat. Spend more energy on fat-reducing training, and then strengthen abdominal muscles after body fat drops.
In this issue, Shu Dong sorted out five extremely painful methods of abdominal abuse. There is no way. There is no way to exercise abdominal muscles easily and painlessly in this world. If you want to practice abdominal muscles, you have to hold your breath.
In fact, the action of abdominal muscles should be carried out in many ways, because as long as the abdominal muscles can adapt to the intensity of the current action, it is more difficult to grow muscles again.
Therefore, if you want to develop abdominal muscles, you must exercise them more comprehensively.
The following five movements, each movement is to go all out, of course, it is best to brush with aerobic exercise, so the effect will be more obvious.
Supine belly roll:
In the process of doing supine belly roll, be careful not to lift your body excessively. In the upward process, you only need to lift your body slightly. Don't let your body lie down completely when you fall. It is best to keep your shoulder blades off the ground at all times and keep your abdomen tense.
Do 12- 15 times in each group, and do 3-5 groups.
Russian twist:
Sitting on the mat, the upper body leans slightly outside the mat to make the abdomen feel tight to keep the abdomen tight. You can cross your hands or hold heavy objects. Turn your body to one side to the maximum, then turn to the opposite side, and the external oblique muscles on both sides have a sense of contraction. During exercise, keep your legs as stable as possible and don't swing with your body.
Do it 20 times in each group, once in the left and right, and do it in 3 groups.
Lie on your back with your ends up:
Only the hips bear the weight all the time. You can support your back on both sides of your hips with your hands to keep your body stable, and then roll up your upper body and legs inward. Be careful not to touch the ground and keep nervous at all times.
Do 15-20 times in each group, and do 3-5 groups.
Hang the crotch:
Find a bar, hang yourself, then raise your legs to the maximum height, hold them, and then twist your hips. This action requires a lot of endurance for your arms and abdominal muscles, and it is quite painful.
Do it 6-8 times in each group and do it in 3 groups.
Lie on your back and lift your legs:
Beginners can lie flat on the ground or mat, slightly bend their legs, lift their hips off the ground, pay attention to the maximum height of their ankles, and then fall as slowly as possible to feel the strength of their abdomen.
Do 8- 10 times in each group, and do 3 groups.
Maybe you want to give up in the process of doing every action, but as long as you stick to it, you will definitely see the result.
Finally, be sure to set yourself a reasonable time limit. For example, if you plan to develop abdominal muscles in three months, then arrange it according to the three-month plan and take action for this goal every day.
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