How to train abdominal muscles

As people's quality of life continues to improve, people's requirements for their bodies are also constantly increasing, so everyone pays more attention to the beauty of their body shaping. It is precisely because of this that people will do things that are more beneficial to themselves, and abdominal muscle training is one of them. In fact, you don’t have to worry too much, because there are many ways to exercise abdominal muscles in society.

As for this kind of abdominal muscle training, it is actually quite common in society, because it is not only economical but also effective. The following is some information about how to train this kind of abdominal muscles. I hope everyone can make good use of it.

frequency

Do abs every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose 2 to 4 exercises that are most effective for you, do only three sets, 30 to 50 times each set, and each set should reach complete exhaustion.

weight

The heavier the weight you use when training your abdominal muscles, the more likely you are to perform irregular movements and thicken your waist. The idea that you can burn more fat by gaining more weight is wrong. Therefore, it is recommended that you use tension and control instead of weight, and use your mind to apply external weight to tighten and stimulate your abdominal muscles.

Correct the status

When training your abdominal muscles, you should keep them tense throughout the entire set. Don't let them relax, either at the beginning or the end of the movement. Always reach complete exhaustion. Each set should reach complete exhaustion. Don't count the number of times. Keep doing it until you can no longer contract your abdominal muscles. You don't have to stretch your back completely. When training your abdominal muscles, don't arch your back, but keep your chest slightly inward. In order to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more the hips are involved in the force, which not only reduces the stress on the abdominal muscles, but also increases the risk of lower back strain.

Hanging Leg Raise

When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to correctly raising your legs is to extend your hips slightly forward. It would be nice to simply "raise your legs," but that only stimulates your buttocks instead of your abdominal muscles. Do it my way, and the exercise is very hard, but it will fully stimulate your abdomen. The speed of the movement varies from person to person, but make sure to lower your legs slowly to prevent swaying. Remember: your goal is to train your abdominal muscles, not to lift your legs in any way you can. If you find it difficult to do this exercise with your legs fully straightened, you can do it with your knees bent. When your abdominal muscles become strong, gradually straighten your legs.

Seated Leg Raise

This movement can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and downward, lean your body back about 10 degrees, and hold the edge of the bench to maintain your balance. Without bending your knees, lift your legs up. Until your toes are parallel to your eyes, then control. Control and tension are crucial throughout the movement, and the slightest negligence may result in lower back injury. As your abdominal muscles become more and more fatigued, you can gradually bend your knees until you are completely exhausted. Many people like to do this exercise while lying flat on a bench, which will cause arc tension between the buttocks and abdomen, and concentrate more tension on the buttocks rather than the lower abdominal muscles.

Leg Crunches

Starting position: Lie on your back on a flat mat or on an incline board with your head up. Hold a fixed object behind your head with both hands, contract your abdominal muscles while straightening your whole body, and bend your legs upward to the maximum possible extent. Hold for one second, then slowly lower your legs back down. Breathing method: inhale when you bend your legs upwards, and exhale when you lower them back. Note: When lowering your legs, you still need to control your abdominal muscles and not let them fall too fast.

Supine Leg Raise Curl

Starting position: lying flat on the bed or floor. Bend your knees, lift your calves, don't let them drop, and hold your head with your hands.

breathe

Breathing method: inhale when curling forward and exhale when falling back. Key points: When curling forward, your waist should sink to the bed or the ground, and your abdominal muscles should be contracted as much as possible.

Chest exercises mainly focus on bench press

The incline bench press works the upper pectoral muscles. The supine fly exercise works the outer pectoral muscles (it also stimulates the inner pectoral muscles when the movement is completed quickly). Supporting your body with both arms exercises the lower edge of the pectoral muscles, and the outer side of the pectoral muscles are also stimulated. The purpose of the supine arm curl and pull-up is to expand the chest cage and is also the ending movement of the chest muscle exercise. The starting position is lying on the bench with the barbell placed above the nipples. During the movement, lift the barbell vertically until both arms are fully extended, fully contracting the chest muscles, stay still for one second, and then slowly lower it. Breathing method: inhale when lifting up and exhale when falling down. Note that when lifting up, your back and buttocks should be flat against the bench, and your feet should press down hard. Incline press: Start by lying on an incline bench with your head up at 30-45 degrees, holding the barbell with both hands above your chest. During the movement, lift the barbell vertically until both arms are fully extended, keep still for one second, and then slowly lower it to its original position. Breathing method: inhale when lifting up and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position. Decline Press: Start by lying on a bench with your head facing down, holding a barbell with both hands under your chest. During the movement, lift the barbell vertically until both arms are fully extended, keep still for one second, and then slowly lower it to its original position. Breathing method: inhale when lifting up and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position.

Supine Fly

Starting position: Lie on your back on a bench with your fists facing each other, holding dumbbells; stretch your arms straight up and perpendicular to the ground, and keep your feet flat on the ground. During the movement, spread your hands out to the sides and let them fall, with your elbows slightly bent, until they can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position. Breathing method: Inhale when you stretch your arms apart, and exhale when you return them. Note: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

Ballet-style abs exercises

Many forward-thinking fitness experts look to other forms of exercise to find moves that can be borrowed to train abdominal muscles. The set of exercises introduced in this article is selected from the "Pilates" movement. "Pilaz" is a method used by ballet dancers to improve their strength. It emphasizes the unity of body and mind in practice.

Through the above understanding and introduction, I believe everyone has a certain understanding of how to exercise their abdominal muscles. At the same time, I hope that the above knowledge can be helpful to everyone. At the same time, I also hope that everyone can do more exercise in daily life, eat more green vegetables, and develop a good habit of going to bed early and getting up early.