It usually takes a long time to exercise abdominal muscles, but it usually takes 2-3 days for our normal muscle groups to recover after a lot of exercise training. The following is a detailed introduction to the action video of exercising abdominal muscles.
Action video of exercising abdominal muscles 1 Abdominal roll: Lie flat on the ground, put your hands behind your ears gently, the distance between thighs is 90, and your legs are close together. When you get up, don't leave your hips on the ground, and try to contract your abdomen. Pay attention to the slow speed when descending: the body should not be lifted more than 40 degrees, the movement range should be small, and it must be slow when descending, so as to better stimulate the abdomen.
A total of ***3 groups, each group 15 times, each group rest for 30 seconds.
Turn abdomen: lie flat on the ground, straighten your legs, put your hands behind your ears gently, and your right elbow touches your left knee on the left side of your stomach, and your left elbow touches your right knee on the right side of your stomach.
A total of ***3 groups, each group 15 times, each group rest for 30 seconds.
Straight leg lift: lie flat on the ground, palms down, legs together, leg lift to form a vertical posture, hips remain motionless. When your legs are down, move slowly. Note: For better effect, when you put your legs down, try to be slow and don't put them completely on the ground. Keep a few centimeters off the ground and repeat the action after a few seconds.
A total of ***3 groups, each group 10 times, each group interval of 30 seconds.
Touch the heel: lie flat on the ground with your hands flat, and keep the distance between thighs and calves at 80. Lift the left hand slightly, touch the left heel outward, then return to the initial action, lift the right hand slightly, and touch the right heel outward.
A total of ***3 groups, each group 10 times, each group interval of 30 seconds.
Flat support: Last item, this action does not need to be explained in detail. Here is a lesson for everyone. Generally, the flat bracket will be deformed before long. For better results, don't give up action rest when you try your best. You can put your body in an inverted V shape, pause for 65,438+00 seconds, keep your abdominal muscles tight during rest, and then continue to support.
Action video of exercising abdominal muscles 2 1, riding
By lying on your back on the ground, simulate the way of alternately training abdominal muscles by pedaling bicycle pedals. * * * 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.
Action video 3 of exercising abdominal muscles It is best to practice abdominal muscles once every few days.
It is best to practice abdominal muscles once every two days.
It usually takes 2-3 days for normal muscle groups to recover after intensive training. If you exercise the same muscle at high intensity every day, it will not grow, but will also shrink.
Considering that abdominal muscles belong to dense muscle groups, they must be stimulated frequently, so it is best to have an interval of 2 days, so that abdominal muscles can be fully rested and stimulated to a suitable degree.
Tips: Muscle recovery is a process in which the human body provides excessive compensation for damaged muscles, so you should eat more high-protein food in abdominal muscle training.
How long is the best exercise time for abdominal muscles?
It is best to exercise for 30 to 60 minutes at a time.
The key to exercising abdominal muscles is persistence, not the longer the exercise, the better. Too short exercise time is not obvious to muscle stimulation, and too long exercise time is easy to cause muscle fatigue. Therefore, the effect of practicing for 30~60 minutes at a time is to thicken muscle fibers and form the outline of abdominal muscles.
Tip: You can jog for 20 minutes to warm up before abdominal exercise, which will better get into the state.
When is the best time to exercise abdominal muscles?
6: 00 to 8: 00 a.m.
During the period from 6: 00 to 8: 00 in the morning, the human body wakes up from the sleep state with the lowest metabolic rate. Proper abdominal muscle training is beneficial to increase metabolic rate and improve blood circulation. At the same time, you can also get into the habit of going to bed early and getting up early. Regular life will make you healthier and healthier.
5: 00 pm to 7: 00 pm
Experts suggest that from 5 pm to 7 pm, the human body's exercise ability reaches its peak, and the heart rate and blood pressure also rise. Moreover, this time period is especially suitable for friends who lose weight to exercise abdominal muscles, which can help food digest faster and will not accumulate fat in the body. Taking a hot bath after abdominal muscle exercise can dilate blood vessels and promote blood circulation.
How long can abdominal muscle exercise take shape?
According to individual abdominal fat.
Abdominal muscle exercise depends on the amount of abdominal fat. If you have less abdominal fat, you can exercise for half an hour at a time, and you can see the outline of abdominal muscles in about 7 weeks. If you have a lot of fat, you need to exercise to reduce fat and then consider abdominal muscle exercise.
Attachment: The best way to practice abdominal muscles.
Abdominal contraction exercise
Lie on your back on the floor with your lower back close to the ground. Put your hands on your ears, put your feet flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
Ride a bike in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and step on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
Lift your legs and tuck in your abdomen.
Lie on your back with your lower back close to the ground. Put your hands on your head and open your arms. Legs are raised at 90 degrees to the upper body, legs are crossed, and knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
sit-up
Lie on your back on the mat, with your knees bent about 90 degrees, your feet flat on the ground, your feet shoulder-width apart, your back close to the ground, and your hands on your chest or ears. Use abdominal muscle contraction to lift the upper body and repeat the action.