Seven days to build abdominal muscles, many people want to have perfect abdominal muscles. Many of abdominal muscle training's movements are unarmed and don't have to be done in the gym. Low requirements for the site. Let's take a look at the action of practicing abdominal muscles for seven days.

Seven-day abdominal exercises 1 1, jumping and lying support.

The body is prone. Support your body with your hands and do push-ups. After completing a push-up, immediately get up and touch your hands and feet, and then do push-ups repeatedly. Repeated exercise like this plays a very important role in exercising abdominal strength. The key point is to realize the quantity and demand again.

Step 2 push-ups

When lying on your back, lift your legs with abdominal strength, lower your legs backwards when rolling your body, and squat with your feet on the ground. Then immediately straighten your legs backwards, support your arms with your hands to do push-ups, and then stand up, that is, add a somersault to your previous posture and repeat the exercise for about 20 times.

3, support jump leg

This pose should start with practicing the flat support, first do the flat support, then use the strength of the legs and abdomen to make the legs jump to the left, and then jump to the right, so that the practice can not be repeated less than 20 times a day.

4. Scissors legs

The body is in a supine position, with hands on the hips or at the sides of the body. The legs can be lifted from the abdomen, and the hips can also leave the ground. At this time, the legs are suspended, then scissors-shaped, and the legs are repeatedly waved 20 times. Take these movements as a way to practice abdominal muscles quickly for 7 days, as long as you practice them repeatedly, you will have a chance.

Seven-day abdominal exercises 2 1. Know your physical condition.

If you want to develop enviable abdominal muscles, you don't need to exercise blindly, but you also need to know your physical condition and make a plan that suits you. Before practicing abdominal muscles, you need to measure your height, weight and body fat. Especially body fat, and abdominal muscles have a lot of exercises. Only when body fat is low to a certain extent can you expose your figure and practice abdominal muscles. Some people look thin, but their body fat is high. In this case, it takes some time to practice abdominal muscles.

2. Warm up before exercise

Many people don't warm up before exercise, which is actually incorrect. You need to warm up before exercise. Warm-up can open the bones of the body, relax the muscles of the whole body and avoid pulling muscles or other physical problems during exercise. Before practicing abdominal muscles, you can jog/kloc-0.5 minutes to half an hour to warm up your body, then stretch your bones and muscles, and then concentrate on exercising your abdomen.

Lift your legs.

Leg lifting is an important core action for many people to exercise abdominal muscles, and they can focus on exercising abdominal muscles. First of all, prepare a yoga mat, which is one of the necessary tools to exercise the abdomen. After spreading out the yoga mat, you can lie on the yoga mat, then put your hands parallel to your body on the yoga mat, then lift your legs, press your palms on the yoga mat, and move your left and right legs up and down alternately. At this time, you will feel a pain in your abdomen.

4. Russian rotation

This is also one of the classic abdominal exercises, and it is also necessary to use a yoga mat as a tool. First, the whole person lies on the yoga mat, then lifts his legs to keep his knees bent, and then slightly lifts his upper body to keep his back straight and not bent. Then stretch your hands and bend your elbows slightly so that your left elbow touches your right knee and your right elbow touches your left knee. Keep your upper body and legs level during exercise.

keep your stomach muscles in

Belly rolling is the most abusive exercise in many sports, which will make the abdomen ache, but the effect is better. Many people have done sit-ups, which have some similarities with sit-ups. Put your hands behind your head and separate them left and right. Then lie on the yoga mat, and your legs will rise and bend. Then, if you lift your upper body like sit-ups, touch your knees with your elbows, then put it down and continue this step.

6. Flat bracket

If you want to build abdominal muscles in seven days, the last action is that you don't seem to have the flat support to exercise your abdomen. Flat support looks like exercising hand muscles, but when flat support, the abdomen is in a tight state, and the strength is concentrated in this area of the abdomen, which can well exercise the core muscles and exercise the six-pack abdominal muscles. Moreover, the motion amplitude of the flat plate support is relatively small compared with the above, which can restore the body from a moving state to a non-moving state.

In seven days, I developed abdominal muscles 3 1, and pedaled 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 climb 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.

2, fitness ball belly roll

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. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Step 3 lift your legs and tuck in your abdomen

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. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. 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.

4. Load-bearing belly roll

First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the portal frame, with the knee 60- 100cm away from the portal frame base, subject to the head not colliding with the portal frame. Hold the rope handle with both hands behind your head, keep your arms and legs still, and contract your abdominal muscles while holding your chest out and exhaling.

Seven days of abdominal exercises 4. A few simple moves to have perfect abdominal muscles.

Lie on your back, lift your legs and pedal.

Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention when doing the action: 1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast. 2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".

sit-up

Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to this action: 1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. 2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't kick your feet.

Lift your legs.

Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to the action: 1. The body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. 2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen. 3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.