Scientific methods to exercise abdominal muscles

Male friends, like female friends, also pursue a good figure, which will make them more confident. After all, everyone loves beauty. The most important thing for them is to develop abdominal muscles, but abdominal muscles are the most difficult to train, and it requires strong willpower to persist. So what kind of method can scientifically train abdominal muscles?

① The warm-up time is about 10 minutes. The length of the warm-up time is mainly determined by the body heating up and approaching the exercise heart rate, which is conducive to the supply of oxygen.

② Aerobic exercise, especially for people with a big belly who want to lose belly fat, they can walk, run or do other exercises.

③ Abdominal muscle strength training, use as many methods as possible, such as the isometric contraction method, isotonic contraction method and isokinetic contraction method mentioned above, and practice each method for 10 to 20 minutes each time

④Muscle strength exercises for other parts of the body can be performed alternately with abdominal muscle strength exercises. Exercises that work the upper body, torso, hips, and lower body are all beneficial for developing abdominal muscle strength.

⑤ When doing 5-10 minutes of cool-down and exercise-load abdominal muscle exercises, you should choose the appropriate exercise method based on your age, gender and physical condition. From easy to difficult, from bare hands to carrying weights. Start with static exercises or freehand exercises, then choose weight-bearing exercises or equipment exercises.

For example, if you try your best, you can do 10 sit-ups. A waist-to-hip ratio of 0.90 or greater for men and 0.85 or greater for women indicates excessive abdominal fat accumulation.

These people need to lose belly fat first. To lose fat, you need to do long-term aerobic exercise with medium to low intensity. Last for a few seconds, then rest for about a minute before continuing, and do it several times in a row.

Isometric muscle contraction shortens the muscle length while maintaining the same tension. For example: freehand exercises, with the legs together or apart, do forward bends, side bends, rotations and stretches, and try to touch the feet or the ground with the hands;

Do sit-ups with your buttocks straight or hold your head with your hands, extend or bend your knees, and when your torso rises, touch your feet or knees with your hands or elbows on the same or opposite side. Lie on your back and raise your legs, lie on your back and pedal the wheel, etc., all belong to isotonic contraction method.

In isokinetic contraction, the muscle contracts and its length shortens, but the speed of contraction remains unchanged. For example, when you are doing sit-ups, someone else can press on your feet with both hands to provide a certain resistance to your lower limbs so that the contraction speed of your lower limbs remains unchanged.

The above article introduces in detail how to exercise your abdominal muscles, so don’t put too much pressure on yourself during the exercise, relax, and you must warm up before exercising, so that you will not suffer muscle strain during the exercise.