How to carry weight when practicing abdominal muscles?
Exercising abdominal muscles is to increase the fast muscle fibers in the abdomen, which requires high intensity and less movement to train. When you exercise your abdominal muscles, you don't need to increase your strength by carrying loads, you just need to change the difficulty of your movements. Moreover, it is not convenient to exercise abdominal muscles with weight.
Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do more than 30 sit-ups, then do sit-ups and leg lifts; If you can do more than 15 supine leg lifts, do it from both ends; If you can do more than 15 from both ends, you can do leg hanging. Practice three times a week, and practice three groups of one action at a time, and each group does about 10. In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.
Expansion: How do dumbbells practice abdominal muscles?
Dumbbells can be used for abdominal muscles and chest muscles. To build six to eight abdominal muscles, besides daily exercises, we should also pay attention to methods. Some people have developed abdominal muscles, but the oblique side of the abdomen is still fleshy. Then stand and lift dumbbells for lateral bending training, which can train the oblique muscles in the abdomen and the oblique muscles outside the abdomen, making the waist look slender and the muscle lines tight. When practicing rectus abdominis, doing some sit-ups is not good for muscle stimulation. At this time, you can increase the difficulty by holding dumbbells with both hands and doing sit-ups. After a while, you will obviously feel the muscles continue to increase.
I. Introductory exercises
1, put the dumbbells at your sides with your feet slightly wider than your shoulders.
2. If you don't understand your left foot, turn your right foot, turn your body 90 to the left, hold the dumbbell in your right hand and lift it to the front of your chin.
3, then change to the left and right hands, and quickly alternate left and right.
How to practice abdominal muscles with dumbbells
2. Russian distortion
A, put your hands straight on your chest and hold the dumbbell. Feet apart, slightly wider than shoulders.
B. Turn your body quickly at both sides of your body and keep your back straight.
Sit-ups are classic exercises for abdominal muscles. Fitness people can insist on doing this exercise to practice abdominal muscles, but it is not enough to exercise their bodies into star-like bodies. It's best to train in a planned and systematic way in the gym, so the effect is better. At the same time, you need to adjust your diet and sleep.