Many men want to have perfect abs, but they are lazy to take action. In life, how do men practice abdominal muscles? What are the ways to quickly practice the abdominal muscles? Let’s talk about the abdominal muscle exercise method. Let’s take a look at the next article.
1)How to practice abdominal muscles
1, lift your legs and abdomen
Mainly to develop the lower abdomen muscles. The upper body is lying flat, the legs are straight and raised as high as possible, then slowly lowered. After doing this exercise evenly, bend your knees and continue doing the same. Repeat 8 times.
2, cycling exercise
Supine position. Rotating and stretching the legs in turn, mimicking the movement of the bicycle, the movement is faster and more flexible, and the range of flexion and extension is as large as possible. It lasted 20-30 seconds.
Hold the handle in one hand or pull a weight of a certain weight, and twist and turn in various postures to exercise the external oblique and lumbar muscles.
4, sideways bending exercise
upright. The legs are separated, the arms are raised horizontally, the upper body is flexed forward, the left foot is used to touch the right foot, the right arm is naturally lifted, the legs and the arms are not bent, inhaled, then restored, exhaled. Change the direction again and repeat it once. Do it 8 times.
5, the foot method
Lying on the bed or on the mat, the legs are bent, the head and neck are lifted up, you can see the legs, use your hands to touch your ankles, repeat, usually stick to 10 groups when you start doing it, slow Slowly increase the intensity, and soon the abdominal muscles will wave to you.
6, lifting method
This method was created by Mr. Bruce Lee himself. The exercise intensity is very high. It may not be enough when you first start. If you can stick it, the effect is particularly good. Lying on the bench, grasp the fixed handle at the top of the stool with both hands, then stretch your legs. Straighten tightly, slowly off the ground, slowly rise below the waist, rise to a certain extent and then slowly put down, pay attention, when you put it down, the legs and waist still can not touch the stool surface, then rise again, repeat Mainly the waist force.
2)7 most effective exercises for men’s abdominal muscles
1, bench sit-ups
Lying flat on the ground, the calf rests on the bench (or chair, bedside, steps), and the upper body is lifted by the strength of the abdominal muscles. When restoring, the shoulders slowly fall back to the ground, and the abdominal muscles are always tight.
2, fitness ball belly
Lying flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. The lower jaw is slightly closed to the chest, exhaled, and the contracted abdominal muscles lift the upper body about 45 degrees for 2 seconds, then slowly return to the starting position. In order to maintain balance, the two feet can be separated more. If you increase the difficulty, you can put your feet together.
3, reverse belly
In a supine position, lying on the floor, then the lower back is close to the ground, the hands are placed on both sides of the body, the legs are raised and the upper body is ninety degrees, the legs are crossed, the knees are slightly bent, and the abdominal muscles are tightened. Exhale and lift your hips, keep your lower back slightly off the ground for 2 seconds, and return to the original position.
4, lifting the legs and belly
Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. The legs are raised 90 degrees to the upper body, the legs are crossed, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, then slowly return to the starting position. Be careful to keep the lower jaw slightly to the chest.
5, boarding in the air
Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. Lift your legs and slowly move your bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, then restore. Then touch the right knee with the left elbow joint for the same 2 seconds, then slowly return to the starting position.
Logging is an effective ventral lateral muscle training action. Thanks to the participation of the weight-bearing device, it can give extra stimulation to the body muscles and improve the contour of the abdominal muscles.
First you need a weight-bearing device (optional instruments include dumbbells, medicine balls, etc.). The weight chosen should be such that it is best to repeat it 12 times in a standard manner. During exercise, it is necessary to ensure that the training is fast and slow. Each time the dumbbells are lifted over the head, a total of 3 groups must be made, 8-12 times each (8-12 times on one side and then on the other side, on both sides). Each completed complete set of calculations, each group allowed a 30 second break between each time.
7, supine leg lift
The supine leg lifts on the lower abdomen and the lower back. For beginners or those with weak waist strength, you can bend your legs to perform this movement to reduce the difficulty. It should be noted that when the legs are hem, do not touch the ground. A total of 3 groups are required, each group is 10-12 times, and a 30-second rest period is allowed between each group.
3)Training abdominal muscles can’t just do sit-ups
1, muscle strength control
The most feared thing when doing sit-ups and practicing abdominal muscles is to count them, because it is not necessary. When we do sit-ups, we must keep the abdominal muscles out of tension, without slack, and the speed is not too fast; each group of movements will make the muscles feel hot. This is the most correct way to do sit-ups.
2, aerobic training
To reduce fat, you must do aerobic exercise, not light strength training or equipment exercise can be achieved. And you can’t just take a step and you’re OK. You have to keep exercising for more than 30 minutes every time you do aerobic exercise. Pay attention to the requirement to burn body fat.
3, equipment training
Many people do bare-handed exercise and do not do abdominal training on equipment. This is an unscientific exercise method, because when you reach a certain bottleneck, you need more intense stimulation to break through that pass. The same is true for exercising the abdominal muscles. Of course, you can not force the weight of the instrument and change the weight of the instrument without changing the movement.
Dietary guidelines for reducing fat and increasing muscles are basically: eat less meals; do not overeating, try not to eat fried foods and greasy foods; eat more fruits, vegetables and other green foods containing cellulose and vitamins, to ensure Maintain acid-base balance inside the body.