What are the methods for the first stage of abdominal muscle training at home?

Many people want to have beautiful abdominal muscles. People with abdominal muscles have good figures and do not have too much fat on their bodies. Models and coaches are more in line with such conditions. Such figures allow more people to exercise. Abdominal muscles can be exercised in the gym or at home. The first stage of abdominal muscle training at home is very important. After the abdominal muscles appear, health care must be taken, otherwise obesity will reappear. So what are the methods for the first stage of abdominal muscle training at home?

Exercise content: A scientific and reasonable abdominal muscle exercise should include the following parts:

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. Abdominal muscle man

Abdominal muscle man

③Abdominal muscle strength exercises, use as many methods as possible.

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 both 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.

What are the methods for the first stage of abdominal muscle training at home? There are many techniques to train abdominal muscles well, which is related to the exercise method chosen. When training abdominal muscles, you are also losing weight. It takes a long time to train the abdominal flesh into muscles, and it requires persistent perseverance. Exercisers will encounter many difficulties. If they want to exercise, they must make a plan and increase the amount of exercise. They cannot just do abdominal muscle exercises, but must combine them with other exercises at the same time.