What I want to share today is that you can practice three movements of abdominal muscles without equipment. First of all, if you want the abdominal muscles to be obvious enough, you must first reduce body fat, which is the first step in practicing abdominal muscles.
If the body fat is high, you can't see the abdominal muscles no matter how you train. Because your abdominal muscles are covered with fat, you can show your abdominal muscles by removing this obstacle.
If you can already see the outline of the abdominal muscles, you can try to use the following three actions to make your abdominal muscles more obvious and optimize your whole body.
Don't believe that the so-called abdominal fat reduction, whether it is the stimulation of drugs or instruments, is used to deceive Xiaobai. Our body fat is at an overall level, so it is not credible that there is little local fat.
Abdominal muscles are located in the center of the body, and you need to be fully prepared before starting stimulation. Do some aerobic exercise to improve the excitement of the body, and then complete some abdominal stretching exercises to warm up the abdominal muscles.
Let's learn more about the abdominal muscle training that these three great gods often do, how to complete it, what actions are standardized in the process of doing it, and the problems that need attention.
Action 1: Stretch the flat side.
The main purpose of this exercise is to stimulate the muscles on both sides of our abdomen and strengthen your core.
Start with the posture supported by the flat plate, then rotate the body, lift one arm, drive the body with core strength, make the face change from bottom to top, complete each movement slowly and smoothly, and train the left and right sides in turn. This exercise is done on the left and right sides in groups of 30 seconds.
Physical stability is very important. Support your body with your forearms and toes, and lift and lower it steadily.
Action 2: The flat plate bends elbows and knees alternately.
This action can make the unilateral abdominal muscles get a good exercise, and alternating sides can make the whole abdominal muscles get a good exercise.
First, start with the action of plate support, then touch the knees raised on the same side with the elbows on the left and right sides in turn, immediately restore the posture of plate support after touching, and then lift one side of the hands and feet again to touch them again. In the process of doing this, we should pay attention to tightening the core and operating the body stably every time.
This action is the same as the last one, 30 seconds on each side, and then you can start the next action directly without rest.
Action 3: Lie flat and swing your legs.
This exercise can keep the abdomen tight all the time, so as to get good stimulation.
First lie flat on the floor mat, then lift your feet and clamp, and rotate clockwise and counterclockwise with core strength. This action can be changed a lot. You can also draw a V with your legs, or swing your feet left and right.
When doing this exercise, make sure that your head and shoulders are close to the ground and stick to it for one minute.
The above three movements are regarded as a group, and each group takes a break for one minute before doing the next group. You always need to complete three groups.