Practicing abdominal muscles is almost every fitness novice’s first goal when he first started getting into fitness, but abdominal muscles seem to be very easy to practice, but it is difficult for most people to practice, because many people Forgetting a very important and crucial part of training abdominal muscles.
I have reminded many times in many articles that while training the abdominal muscles, we must reduce fat at the same time, and sometimes the importance of reducing fat may even exceed that of abdominal muscle training itself. This is because if you still have thick The thick layer of fat and the lines of the abdominal muscles are in vain even if they are trained well, because they will be covered by fat and cannot be seen at all. Therefore, if you want to develop your abdominal muscles and be able to see clear abdominal muscle lines, you must reduce your sebum to a sufficiently low level.
When many beginners train their abdominal muscles, they often just do sit-ups blindly. Even if the training effect is good, it will be boring if you practice more. Today, we follow the hot tubing network fitness experts Pamela conducts abdominal muscle training for beginners. This set of abdominal muscle shaping training program for beginners includes a total of 9 training exercises, each exercise is trained for 30 seconds, with a 30-second rest between exercises, and 3 sets of loop training.
Training Action 1
① Lie on your back on the yoga mat, raise your legs with knees and hips bent, and raise your arms by 45° with your hands on both sides of your body.
② Raise the upper body slowly, touch the ankles of the feet with both hands, and then slowly lower the upper body to the floor.
③ Raise your legs so that your thighs are perpendicular to the ground and your calves are parallel to the ground.
④ When raising your upper body, pay attention to retract your chin and look in the direction of your feet.
training action 2
① Lie on your back on the yoga mat, with your legs straight and your legs raised, your hands straight and your arms raised in the direction of your feet.
② Slowly lift your upper body off the ground, stretch your hands along the calf direction to your feet, and then slowly lower your upper body back to the floor.
③ When raising your upper body, pay attention to retract your chin.
training action 3
① Lie on your back on the yoga mat, stretch your hands up to the top of the head, open the sides of the refrigerator 45°, and stretch your legs the same as the model.
② Raise the straight leg of the left leg, and touch the raised left foot with the right hand at the same time, put the left leg and right hand on the ground, raise the straight leg of the right leg, and touch the raised right with the left hand. Feet, and then put the right leg and left hand back to the ground.
③ Take care to tighten your abdominal muscles during training.
training action 4
① Lie on your back on the yoga mat, with both hands beside you, press straight arms on the floor to stabilize your body.
② Raise your legs, lift your hands to the top of your head, lift your hips off the floor, and try your best to lift your feet to the top of your head.
③ Keep the lumbar spine stable during training and avoid bending over.
training action 5
① Lie on your back on the floor, lift your upper body shoulder blades off the ground, raise your straight legs 30°, lift your hands off the ground and keep them parallel to the ground.
② Keep the above action still for 30 seconds.
③ When lifting your head off the ground, pay attention to retract your chin.
training action 6
① Bend the knees and elbows laterally to support the ground, and the upper hands are akimbo.
② Lift your hips off the ground and try your best to lift them up, then slowly lower them back to the floor. Change sides to train after 30 seconds of training.
③ Keep your upper body straight during training, do not bend the waist, and avoid excessive stress on the lumbar spine.
④ The elbow supporting the ground should be placed directly under the shoulder.
training action 7
① Sit on the ground with knees bent, elbows with both hands and fingertips on both sides of the ears.
② Bend your right leg and raise your knee, while turning your upper body to the right, touch the raised knee of your right leg with the elbow of your left hand. Then put the right leg back on the ground, and the body straightened. Change sides to train after 30 seconds of training.
③ Keep the upper body straight and do not bend the waist. At the same time, when turning, mainly rely on the rotation of the thoracic spine to keep the lumbar spine still.
training action 8
① Open your hands and shoulder-width apart to support the ground, leaning down, your legs open and hip-width apart and your toes touch the ground.
② On the basis of hand support plank support , arch your back up high, and then slowly return your upper body to a straight state.
③ In the plank action mode, the ears, shoulders, hips, knees and ankles should be in a straight line and maintain rigidity and stability.
④ Place your hands directly under your shoulders.
training action 9
① Open your hands shoulder-width apart to support the floor, lean down, open your legs and hip-width apart and land on your toes.
② Lift the left leg off the ground, bend the knee to the direction of the right elbow, straighten the left leg, then lift the right leg off the ground, bend the knee to the direction of the left elbow.
③ If you can, try to touch the opposite elbow with your knee.
④ Place your hands directly under your shoulders. Is the action above
more fun than doing sit-ups repeatedly? And these movements are not difficult, very suitable for fitness beginners to exercise, remember, at the same time as abdominal muscle training must be accompanied by diet control and aerobic training at the same time, reduce your own dietary calorie intake, while increasing the body's calories Metabolic consumption helps the body lose fat faster, so that the lines of your abdominal muscles that you have worked hard can be seen by everyone. Come on, train!
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