Alternately train abdominal muscles by lying on your back and simulating pedaling a bicycle pedal. * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds between each group.
2, supine belly roll
The most classic abdominal muscle training action mainly acts on the upper abdomen. Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
3, supine leg lifts
Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
Step 4 record
Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.
First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of going up and down quickly, and raise the dumbbell above our heads every time. * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.
5. Trunk rotation
The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can keep your feet on the ground and reduce the difficulty. After the middle and upper stage, it is more difficult to make your feet off the ground, and you should always keep your back straight during the rotation. * * * Need to do 3 groups, each group 12 times, with a rest time of 30 seconds between each group.
6. Swiss dumbbell bird
Different from ordinary dumbbell birds, making dumbbell birds on Swiss balls requires more muscle participation, especially abdominal muscles. In order to ensure the balance of the body and the standard of movements, the choice of dumbbells should be light rather than heavy.
Practitioners focus on the waist, * * * need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
7, prone bypass type
To ensure beautiful abdominal muscles, we can't ignore back training, and supine bypass training provides a perfect training method. In order to ensure the training effect, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should be kept tight at all times.
This sport needs three groups. Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (please stop immediately if your waist feels uncomfortable during training).
8. Tourism style
Tour can not only exercise abdominal muscles, but also effectively affect leg and hamstring muscles, which can be described as many benefits. During the process, it is necessary to ensure that the waist, abdomen and buttocks are tightened, and at the same time, the arms and thighs should be completely straightened and kept parallel to the torso of the body. This action requires three groups (the left hand, right foot and right hand and left foot each complete an action for 30-60 seconds to form a complete group).
Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (if the waist feels uncomfortable during training, please stop immediately).
9, Swiss meatballs roll belly
Very effective abdominal training movements, but more difficult, requiring practitioners to have a certain foundation of abdominal and arm training.
After the action begins, you will support your upper body with your hands, bend your feet and put your feet on the Swiss ball. After the action begins, you will retreat the ball with your feet and stretch the lower body until the knee joint of the lower body is completely straight and the head, hips and legs are in a straight line. Then slowly bend your legs and abdomen and return to the starting position.
* * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
10, supine bypass type
Exercises aimed at lower waist muscles also have a certain effect on low back pain.
At the beginning of the action, lie on your back, bend your legs and put your feet flat on the ground. Keep your legs a little distance from the ground and be empty. After the action, use the strength of the waist and legs to lift the core area of the middle part of the body directly upward until the lower waist is bent and straight, and the buttocks are completely straight.
Hold this position for 3 seconds, then slowly return to the starting position, being careful not to touch the ground. * * * Need to do 3 groups, each group 12- 15 times, with a rest time of 30 seconds between each group.
1 1, Frankenstein style
It mainly acts on the training movements of ventrolateral muscles and leg muscles. Standing posture, one leg is raised to 90 degrees, and the bent leg extends outward in parallel after the action begins, and the extension range is adjusted according to one's own ability.
* * * 3 groups need to be made, each group has 5- 10 times (after completing 5- 10 times, one side is changed to the other side, and each side is completed once, which is a complete group), and a rest time of 30 seconds is allowed between each group.
12, side bypass type
The effective training action of external oblique muscle and hip muscle is also a difficult action, which requires the trainer to have a certain strength training and balance training foundation.
After the action begins, support the upper body weight with elbows and keep your legs straight. The head, waist and crotch should always be straight and 20-degree standard oblique straight line, especially the waist and crotch position should always be tight.
* * * Need to do 3 groups, each lasting 5-20 seconds. One left and one right is a complete group.
13, squat step by step
It should be a very familiar movement for people who exercise regularly, but many trainers may only know the training effect of this movement on hips and legs, but they don't know that lunge squat can train far more than these two muscle groups, and the crotch, abdomen and hamstring muscle groups are all training muscle groups that it can touch.
For beginners, it can be done without any extra load. It should be noted that the knee joint must not exceed the toes after bending, which is a big taboo when doing most leg exercises.
How can men develop abdominal muscles?
Every man wants to have a perfect eight-pack. Abdominal muscles are a symbol of health and masculinity. Many women also like men to have muscles. They will feel safer with men with muscles and don't have to worry about the danger of being bullied by others. Although this man may not be able to resist anything, a man with muscles will not look so thin. So many men want to have beautiful muscles, tight but strong. Many people regard Donnie Yen as an example. I think everyone doesn't like Fang Zuming's figure very much, because she is a woman.
In fact, it is not as difficult to practice abdominal muscles as expected. As long as you insist, anyone can be a perfect ABS man.
The best way to develop abdominal muscles is to do sit-ups every day, but some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully.
There is an aerobic training method to quickly build abdominal muscles: jog 10 minutes, then lie down and do sit-ups, then get up and do a sprint for more than 30 seconds, then lie down and do sit-ups, then get up and jog for 3 minutes, then lie down and get up and sprint. This kind of exercise is extremely tiring. Few people can persist for a month, but all of them are excellent abdominal muscles.
There is also a quick way to practice abdominal muscles (also very tired, but effective): first, head and back leave the ground, stop when hanging, and persist for a few seconds; Then the body completely leaves the ground and the elbow touches the knee for a few seconds; Fall slowly, don't touch the ground, and your body is suspended; Finally, the body completely collapsed. Do the above actions once, and you can do 8- 10 times a day. In fact, this movement is combined with yoga and can be practiced by both men and women. Although it looks easy, it is difficult and tiring to do. You can do it less once or twice at first, and add more times slowly. As long as you keep exercising every day, I believe everyone will have perfect abdominal muscles, and the most important thing is that 8 muscles will also appear.