How to train your abdominal muscles in 8 minutes

There are many ways to train abdominal muscles. The practice time of each set of movements is different. It takes a lot of time to get in touch with the training method. Once you are familiar with it, you will practice faster. Therefore, there are many coaches who will guide you to exercise. For example, you can teach you to train abdominal muscles in 8 minutes. You can also achieve the effect of fitness and abdominal muscle training in a short time. It is very important to pay attention to the way of exercise. After exercise, you must observe the appropriateness of the body to prevent the body from being affected by improper exercise methods. So what are the ways to teach you to train abdominal muscles in 8 minutes?

1. Best way: sit-ups

Lie on your back on the mat, bend your knees to about 90 degrees, and place your feet flat on the ground. Do not fix your feet on flat ground (for example, have a companion hold your ankles with their hands), otherwise the thigh and hip flexor muscles will join in the work, reducing the workload of the abdominal muscles. Furthermore, straight-leg sit-ups will increase the burden on the back and easily cause damage to it. The position of your hands should be determined based on the strength of your abdominal muscles, as the closer your hands are to your head, the more strenuous it will be to do sit-ups. Beginners can place their hands on both sides of the body. Once they have adapted or their physical fitness has improved, they can cross their hands in front of their chest.

Finally, you can also try crossing your arms behind your head, but each hand should be placed on the shoulder on the opposite side of your body. Never cross your fingers and place them behind your head to avoid straining your neck muscles when exerting force. This will also reduce the workload of your abdominal muscles.

For those under 30, the best sit-up performance should be 45-60/minute; for those aged 30, it is best to do 35-40/minute; for those aged 40, it should be around 35/minute; for those aged 50, you should strive to reach 25-30/minute.

2. Rectus Abdomen (Upper Abdomen)

1: Lie on the ground with your arms and legs stretched out.

2: Stretch out your arms and slowly push your body upwards.

3: Sit on the ground at a 90-degree angle.

4: Then lie back down on the ground.

Note: Move slowly, keep your feet flat on the ground, and use your abdominal strength.

3. Transverse Abdomen (Lower Abdomen)

1: Lie on the ground with your hands flat on both sides and your feet stretched toward the sky.

2: Then push your feet upwards to a position where you can see your knees.

3: After spreading your legs and making circles ten times, keep your legs straight at a 90-degree angle to the ground.

4: Finally, put your feet together and slowly place them back on the ground.

Note: Keep your hands on the ground. Do not use your hands to push your body up. Instead, use the strength of your lower abdomen to support your body.

The above analysis is a method to teach you how to train your abdominal muscles in 8 minutes. 8 minutes is a very short time, but you can do multiple sets of movements in a short period of time. People's abilities can be brought into play. The abdominal muscles make the abdominal meat more solid, and the abdominal muscles can be formed in the shape of a "川" or a "１１", etc. Many people envy such abdominal muscles, but are unwilling to spend more time practicing. If you are lazy and don't want to exercise, your body will quickly become fat, and your belly will become more fat.