How to train abdominal muscles?

Everyone will find that if you don’t exercise regularly, sit down immediately after a meal, and maintain a sitting posture for a long time, it is easy to cause abdominal fat. Therefore, many people want to achieve the effect of training abdominal muscles through exercise. Having a mermaid line is the dream of many men. The strong beauty makes many people always find ways to exercise. So how to train abdominal muscles?

Abdominal training tips

The abdomen is the part of the human body where fat is most easily accumulated, and it is also the most difficult part to exercise. Some people do hundreds or even thousands of sit-ups every day, but the effects are not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If the exercise method is incorrect, only the muscles under the fat will be trained, but the fat will not be fully burned.

Frequency: The abdominal muscles are different from other muscle groups. They must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Many people do hundreds of sit-ups at a time. I suggest you choose the three exercises that work best for you and do only 3.

Each set consists of 20 to 25 reps, performed until exhaustion. The interval between each suite should be short and should not exceed 1 minute.

Weight: The heavier the weight you use for abdominal exercises, the greater the chance that you will perform irregular movements. The idea that adding weight will burn more fat is a mistake. It is recommended that you use tension and control instead of weight, and use your mind to tighten and stimulate your abdominal muscles.

Continuous tension: When training the abdominal muscles, you should keep the abdominal muscles continuously tense throughout the entire set. Do not let them relax, whether at the beginning or the end of the movement, and always reach complete exhaustion. Each set should be completed to complete exhaustion.

Don't count the reps. Keep doing this until you can no longer contract. Do not arch your back, but slightly draw your chest in so that the tension is concentrated in your abdomen. The straighter your upper body is. The more you engage your hips, the less stress you put on your abdominal muscles.

Here are three exercises:

Sit-ups: Lie flat on the ground with your calves resting on a bench, and use your abdominal muscles to raise your upper body. When doing the exercise, do not extend your head too far forward so that it touches your legs. This will lift your back off the ground and your hips will share the work that should be done by your abdominal muscles. When returning to the original position, slowly lower your shoulders back to the ground, keeping your abdominal muscles tight.

Many people like to put their hands behind their heads when doing this exercise, but when doing sit-ups, their hands only serve to pull the head forward, which is not beneficial for training the abdominal muscles. The situation is different if you put your fists in front of your chest.

Cross-legged sit-ups: This is an advanced exercise that works both the upper and lower abdomen. Lie on your back with your right leg bent and raised so that your calf is parallel to the ground. Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and lift your upper body. At the same time, lift your hips up and do sit-ups. When returning to the original position, the shoulders should not touch the ground, and the hips should be lowered slowly to keep the abdominal muscles tense and contracted at all times. When you are finished, switch to your left leg and do the same.

Sit-ups: Work on the external oblique muscles. Lie on your back with your knees bent and your legs together and side to side. Stretch out your arm on the side of your leg. Spread your fingers and support the ground. Bend your other arm at the elbow and lightly support your head with your hand. When sitting up, the torso should not be rotated, but lifted directly up without moving the legs. Fully tighten your abdominal muscles and do not let your shoulders touch the ground when returning to the original position. Then do the same on the other side. Training abdominal muscles is very difficult and requires high mental concentration and the willpower to push the body's limits. When your body can't bear it, you have to grit your teeth and persevere, so that you can train your abdominal muscles well.

From the above, we can see that in order to train the abdominal muscles well, we must first master the frequency and methods of exercise. Abdominal muscle training requires a long process and cannot be achieved overnight, so during the training process, we must persist, because in the process of exercise, not only the exercise method is tested, but more importantly, a person's endurance and perseverance are tested.