What are some quick abdominal muscle exercises?

In our current busy lives, many of our friends think that they do not have much time to exercise due to work, and gradually they find that they are getting fatter. Especially nowadays, there are more and more people with big bellies. I hope that mastering some methods of abdominal muscle training can effectively help you maintain your figure and of course gain more health. Today I will introduce to you in detail some good ways to quickly exercise your abdominal muscles.

First of all, let me tell you that the abdominal muscles are the most difficult part of the human body to train. Because every movement in daily life involves the abdominal muscles, their fatigue resistance is much higher than other parts of the body. It is most scientific to maintain exercise 5 times a week, because muscle tissue needs to be repaired more after exercise before it can take shape. Here I would like to remind you that it will be more effective if you divide your abdominal muscles into three parts: upper abdomen, lower abdomen and both sides. The 4-group exercise in your plan is a very scientific method, with 60-90 seconds interval between each group.

The main movements include sit-ups, bent-leg sit-ups, kneeling tensioner, abdominal contraction, sitting, bent-knee leg raises, hanging leg raises, supine leg raises, etc. To exercise the muscles on both sides, just add rotation movements to the exercises for the front abdominal muscles. For example, you can do hanging leg raises or bent-leg sit-ups while twisting your body to the left and right.

Finally, I have a detail to tell you: Are you from the north? If so, is your subcutaneous fat thick? If it's thick, it will also affect the contour of your abdominal muscles. come on! Work hard, but pay attention to detail!

7 ways to train your abdominal muscles: Stand sideways with weight on your body, with your feet slightly wider than your shoulders, place the barbell on your shoulders behind your neck (the barbell plates should be locked to prevent them from slipping and falling), and hold the barbell plates with both hands. First bend the upper body to one side, then return to an upright position, and then bend to the other side. Each time you should bend until you can't bend any further. Inhale when you bend your body, and exhale when you straighten your body. Flexion Movement

Be steady, keep your legs straight, and don't bend or hunch your back. Your attention should be focused on the external and internal obliques. Turn yourself with the weight on, stand with your feet slightly wider than your shoulders, place the barbell on your shoulders behind your neck, hold the barbell plates with both hands, look forward, and keep your chest up and abdomen in. First, turn your upper body to one side, then return to the starting position, and then turn to the other side. Each time, you should turn until you can't turn any further. Inhale as you turn, and exhale as you turn back. Precautions are the same as those for weight-bearing side flexion.

Sit-ups: Lie on your back with your feet hooked on a belt or held down by a partner. Use the strength of your rectus abdominis to bend over and sit up, touch your toes with both hands, pause for a moment, then use the strength of your rectus abdominis to control your upper body, slowly lean back, lie flat and relax your whole body. Then redo it. Inhale when you sit up, exhale before lying down and then inhale immediately, and exhale after your body is completely lying flat. Focus your mind on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall. People with poor abdominal muscle strength may find it difficult to complete the above movements at first. When sitting up, they can use their hands to support themselves. When you can easily sit up 10 times as required above, you can cross your fingers and hold the back of your head, or even hold the barbell with both hands and place it on your chest to do the exercise.

It should be noted that when the upper body falls backward, the chin should be close to the chest, the chest should be straightened, the abdomen should be retracted, and the muscles should be kept tense. Relax after your body is completely lying down. You can also lie on the side with your head down and your feet high.

Do the action on the board.

Lie on your back and raise your legs: Lie on your back with your legs straight and close together. Raise your legs straight so they are at right angles to your upper body. Pause for a moment, then use your rectus abdominis to control your legs and slowly lower them. Inhale as you raise your legs, and exhale as you lower them, focusing your mind on your rectus abdominis. Lie on your back at a right angle and sit up. Lie on your back, bend over and sit up while raising your legs. Close your upper body and legs at the same time. After your hands touch your toes, lower your upper body and legs at the same time. Inhale as you close, and exhale as you lower, focusing your mind on the rectus abdominis. The movements can be slightly faster.

Hanging leg raise: Hold the horizontal bar with both hands, extend your arms straight, and hang your body. Stretch your legs straight, together and lift them up so that they are at right angles to your upper body. Pause, then lower your legs straight and repeat. Inhale as you lift your legs, and exhale as you lower them, focusing your mind on your rectus abdominis. The movements of the supine lateral bend sit-up are basically the same as the sit-up, except that the upper body is turned to one side when sitting up. Finish practicing one side and then the other side. When practicing, your mind should be focused on the external oblique muscles and internal oblique muscles.

If you want to lose your big belly, have you learned all the abdominal muscle training methods introduced by the editor above? After learning these methods, take action quickly. After doing them every day for a period of time, your big belly will slowly disappear.