How to train abdominal muscles
Many times things are simpler than we think, and the same goes for abdominal muscles, which are not as difficult as we think.
First of all, if you are not particularly fat, you can build abdominal muscles in 14 days. If you are thin, you can start to show your shape in 7 days. The premise is that you train seriously and complete every movement well.
Have you ever heard of abdominal crunches? It doesn’t look difficult, and it’s not difficult to do. If you practice more, you’ll know how good it feels.
The most classic abdominal muscle training movement, its main effect is on the upper abdomen; put your hands behind your head during the exercise. You must not use your hands to break your neck to help the body bend during the exercise. A total of 3 groups are required, each group 10 to 12 times. , allowing 30 seconds of rest between each set
Sharing bicycles, think about it when you are tired, anyone can do it, and whoever does it will have abs.
By lying on your back on the ground and simulating pedaling on a bicycle, you alternately train your abdominal muscles. Bicycle-style abdominal tightening can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist; a total of 3 groups are required, each session Sets of 24 times (stretching the left and right feet 12 times each), allowing 30 seconds of rest between each set
Lie on your back and raise your legs. If you can straighten your legs, don’t bend them. If you can’t straighten them anymore, just bend them. The next day, bend them less.
Lying on your back and raising your legs affects the lower abdomen and lower waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty; it is worth noting that when your legs are lowered, do not touch them. Touch the ground. A total of 3 sets of 10 to 12 reps are required, allowing 30 seconds of rest between each set.
Sideways bridge pose
The effective training action for the external oblique muscles and hip muscles is also a difficult action that requires the trainer to have a certain strength training and balance training foundation before it can be carried out. After starting the movement, use your elbows to support the weight of your upper body while ensuring your legs are straight; your head, waist and hips to the legs should always maintain a straight 20-degree standard oblique line, especially the waist and hips should always be tightened; altogether Need to do 3 groups, each time duration is 5-20
Mountain running. Try your best to persist for a longer time. Have you heard that persistence is victory?
This simple action not only requires you to have strong support and physical fitness, but also exercises 90% of the muscle groups in your body, including your supporting end (arms, rotator cuff), force-generating end (core, legs, buttocks) , lower back) Do a total of 3 groups, each group takes one minute. You must run fast, fast, fast, otherwise, do it slowly. If it doesn’t work, don’t blame me.
Plank
Facing the ground, bend your forearms downward and close to the ground. At this time, your elbows and fingers are flat on the ground. Your palms should be tightened and placed directly under your shoulders. Bend your toes slightly and tighten your abdomen so that your abdomen and belly button feel stretched toward your spine. Straighten your body but keep your neck and spine relaxed. Imagine you are a plank of wood so that you are as straight as an arrow. Do a total of 3 sets of one minute each, rest for 30 seconds
The last move is stretching. Facing the ground, bend your forearms downward and close to the ground. At this time, your elbows and fingers are flat on the ground. Your palms should be tightened and placed directly under your shoulders. Bend your toes slightly and tighten your abdomen so that your abdomen and belly button feel stretched toward your spine. Straighten your body but keep your neck and spine relaxed. Imagine you are a plank of wood and you will be as straight as an arrow