Men showing this part can actually cause screams

Every man wants to have amazing abdominal muscles. However, if you don’t strengthen your exercise, abdominal muscles will not appear. But most people don’t know how to do it. Below I will provide the corresponding methods for your reference.

1. Half-recumbent sitting

It is an effective method to strengthen the rectus abdominis muscle based on sit-ups. When doing sit-ups, the rectus abdominis is not under the heaviest burden until the upper body rises from lying down to a 45-degree angle with the ground. Because this is the starting stage, the sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles work together. After exceeding 45 degrees, due to the continuous shortening of the "resistance arm" from the upper center of gravity to the hip fulcrum, the burden of the "crane role" played by the abdominal muscles becomes smaller and smaller, so the rectus abdominis is not the heaviest burden. This is the best time to develop its "anti-resistance growth function". Therefore, extending the time your body stays at a 45-degree angle is an effective way to increase the amount of abdominal muscle stimulation. This is one reason to do the half-sit-up exercise to deeply engage the rectus abdominis. The second reason is that when the body is at a 45-degree angle, the rectus abdominis is in a state of heavier and slower contraction against resistance, with more static force components and the strongest muscle tension reaction. This is a good time to perform static training on the rectus abdominis.

2. Half-side sitting

It is an extension and development of sit-ups. In addition to exercising the outer edge of the rectus abdominis on the upper side of the body, it mainly exercises the internal oblique muscles, external oblique muscles, transverse abdominal muscles and intercostal muscles on the upper side of the body, making the waist and abdominal muscles strong and powerful. How to practice the semi-side sitting pose: Lie sideways on a bench, hook your feet around the horizontal strap of the bench head, one in front of the other, hold your head with both hands, and deliberately use the muscles on the upper side of your body to lift your upper body to the side. When you reach a 45-degree angle with the bench, stay still and continue doing static exercises. Stay still for 20-30 seconds as a group, then lie down to rest, take deep breaths and do self-massage to relax. Rest for about one minute. After practicing for a period of time, as your physical strength and adaptability continue to improve, you can gradually increase the difficulty of the movements and the weight to enhance the exercise effect.

3. Half Leg Raise

Lie on your back on a bench, put a soft pad behind your waist, put your feet on one end of the rubber ring, and put the other end on the front end of the bamboo pole that passes through the bench. Hold the back end of the bamboo pole with one hand under the bench and hold the bench surface at your side with the other hand to maintain your body balance. Next, straighten your legs and lift them up. When they are at a 45-degree angle to the bench, stay still and do static exercise. At this time, the hand holding the bamboo pole pulls upward to lengthen the rubber ring, increase the resistance of the world-famous legs, fully stimulate the abdominal muscles, and at the same time give the upper quadriceps a good exercise. This exercise can effectively increase the intensity of the negative pressure, because putting a soft pillow behind the waist can move the fulcrum when raising the legs from the buttocks to the back of the waist, increasing the "gravity moment load" on the upper end of the rectus abdominis, which can make the upper end develop faster; at the same time, the "lever resistance" formed by the bamboo pole and rubber ring under the stool can increase the load on the lower end of the rectus abdominis, stimulating its lower end to develop faster. This exercise consumes physical energy quickly and should be done at the end of a training session.

4. Sitting at right angles

Lie on your back on a bench with your hands on the floor or gripping the bench at your hips to maintain your body balance. Then, slowly tighten your abdomen and lift your legs. The upper body and legs rise simultaneously until they are at a 45-degree angle to the ground. Stay still and perform static exercises. My companion supported me while I exercised my shoulders and calves. While helping to maintain body balance, apply force to bend and press, counteracting the practitioner's strength, making the practitioner's abdominal muscles in a highly tense state. Stick to 20-30 seconds as a set, with 1 minute rest between sets, and practice 4-8 sets. This is a more difficult version of the "two-end lift" exercise, which can effectively develop the middle part of the rectus abdominis. If you insist on doing exercises with maximum intensity, you may experience abdominal muscle cramps in the middle. The way to relieve it is to take a deep breath with your abdomen puffed up, then exhale slowly, while doing abdominal massage to relax. To train your abdominal muscles well, in addition to understanding the structural characteristics of the abdominal muscles and thinking of more ways to change the movements and weight, you also need to have the determination and patience to train hard.