Summer is coming, and many friends are still worrying about their abdomen! Unstoppable fat, loose body... Gradually his eyes turned to the perfect abdomen of other people's six-pack and eight-pack abs, but what I want to say is that there is no need to envy, this is something that can be practiced! What I brought you today is the nine-week fitness method for abdominal muscle training. Let's learn it with the editor! Leave you!
1. Seated abdomen
Seated abdomen can reduce fat on the abdomen and make the abdominal muscles stronger. The method of sitting abdomen is also very simple, you only need to put a stool in the room, sit on the stool, the upper body can be tilted back 30°, and then lift the legs with the strength of the abdomen, while leaning forward to make the thighs close to the chest as much as possible Abdomen, pause for a while after reaching the limit, and finally lower your legs slowly. It is worth noting that when raising the legs, try not to lean back, because doing so will affect the exercise effect.
2. plank
plank can effectively exercise the transverse abdominal muscles and is a simple exercise method especially popular among girls. The auxiliary fitness tool only needs a yoga mat. If there is no yoga mat, it is also possible to perform on a flat plate that is not soft or hard. Plank support during exercise is mainly to maintain a prone posture, step on the ground to let the body hang in the air, keep all parts of the body in the same plane as much as possible, and then tighten the abdominal muscles and pelvic floor muscles, while looking at the ground and breathing evenly .
3. Supine leg raise
The supine leg raise is somewhat similar to the sitting position.Both need to retract the abdomen and raise the legs during the exercise. The difference is that the body needs to be supine on the yoga mat when the legs are raised. The legs are brought together and the lower abdomen is tightened, and then the legs are raised naturally until the thighs and the body are basically vertical. State, then pause for a while and slowly lower his legs. It should be noted that in the process of exercise, try to use the abdomen to exert force, so as to better exercise the abdominal muscles.
4. Cycling
By lying on the ground, simulating the way of pedaling a bicycle alternately trains the abdominal muscles, which can effectively train the abdominal muscles by cycling to the upper abdomen. , Lower abdomen, side abdomen and lower waist muscles; a total of two groups are required, each group is 24 times (the left and right feet are stretched 12 times), and each group allows 30 seconds of rest time.
Although these four movements are basic, the effect after completion is very significant, and it is also very helpful for your abdominal muscle training! When exercising the abdominal muscles with equipment or other methods, do not rest during the prescribed exercise time. After the number of times in this group is reached, the rest time between the two groups can be rested, so as to avoid the stimulation of the abdominal muscles in vain.
Abdominal muscles are not practiced every day! Don't worry that the lines that you have worked hard will disappear if you don't practice. Abdominal muscle training is a gradual strengthening process. It will not affect the effect because you do not practice it in a day. And abdominal muscle training cannot be practiced every day. It is better to practice two or three times a week. At the same time, pay attention to the standard of exercise.
Generally speaking, the time for each abdominal muscle exercise is 30-60 minutes. You can choose between 6-8 o'clock in the morning and 17-19 o'clock in the evening for abdominal muscle training.Can achieve better abdominal muscle exercise effect.
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