Sit-ups are certainly abdominal muscle training's first choice.
But what is the most effective method?
If you are fat, I mean if you have a thick belly fat layer.
You must adopt aerobic training.
Jogging first. 10 minutes.
Lie down and do sit-ups.
Then get up immediately and make a sprint. Hold on for more than 30 seconds.
Then immediately lie down and do sit-ups.
Get up and jog for another 3 minutes.
Lie down again.
Then get up and sprint.
This practice is super tiring. Few people can persist for a month in a row.
But those who insist. Great ABS!
If you are thin. That's easy.
My idea is,
Forget the methods and groups of abdominal muscles mentioned in those bodybuilding books.
Do it every day. I feel my abdominal muscles burning every day until my forehead sweats.
The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.
Stick to it for half a month, and your abdominal muscles will be unique.
On the new practice of sit-ups.
The traditional way to do hair is to press your feet under someone's ass, bend your legs, put your head in your hands and touch your knees with your elbows.
In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach?
Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts.
Don't lift it to 90 degrees. Just hold it above 45 degrees.
Do it repeatedly. My stomach is gone.
Besides, I don't do sit-ups completely. Make into segments.
For example:
1, head off the ground and away from the ground. Stop halfway up.
2. The body is completely off the ground. Elbows touch knees.
3, the body fell, but did not touch the ground. Stop in action.
4, the body is completely paralyzed. Prepare for the next move.
The above four steps are once. A group of eight times (more is not enough. Tired! )。
The effect is super hard.
How to develop bodybuilding abdominal muscles
The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
How to quickly develop sexy abdominal muscles
Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.
People with a lot of body fat should try not to eat after 9 pm.
5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.
6. Exhale forcefully during exercise, and inhale conversely.
7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.
8. Another point is very important: perseverance+endurance+perseverance.
Are you ready?
Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.
Initial order
1. Lower abdominal reverse sit-ups
Lower back pressure: low risk
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.
2. Side-belly broom twist side-belly twist
Lower back pressure: low risk
Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.
Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.
3. Upper abdominal sit-ups: Knee touching and knee rolling.
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.
4. The compound movements from elbow to knee in upper and lower abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.
Intermediate order
5. Lower abdomen lifts legs and straight legs lifts legs.
Lower back pressure: high risk
Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.
6. Side folding knife
Lower back pressure: low risk
The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.
7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.
8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.
Note: Don't move too fast.
C advanced
9. Lift your hips and lift your hips in the lower abdomen
Lower back pressure: moderate risk
The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.
10. Side leg lift: Lift the legs to the side.
Lower back pressure: low risk
This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.
1 1. Toes touch the upper abdomen and feet roll.
Lower back pressure: moderate risk
Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.
12. Folding of upper abdomen and lower abdomen (V-ups), combined action.
Lower back pressure: high risk
Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.