How to train abdominal muscles

As people's material life is getting better and better in modern society, their quality of life has also been greatly improved. However, faced with the temptation of various delicacies, many friends will seem to be powerless to resist, so in the end they will eat a lot, which will cause more fat to accumulate in the abdomen. Therefore, it is imperative to exercise the abdominal muscles. So how to train the abdominal muscles? Facing this problem, let me discuss it with my friends in the next period of time.

Chest muscle exercises

The fullness and firmness of chest muscles is one of the signs of youth and fitness. Well-developed chest muscles make men look strong and muscular, while women look fuller and more defined. Strength training of the chest muscles can also enhance cardiopulmonary function, correct bad postures such as hunching, expand the chest cavity and change a narrow chest circumference. The chest muscles mainly include the pectoralis major, pectoralis minor and intercostal muscles. This exercise can be done with freehand or with equipment.

1. Freehand exercise

The chest muscle strength training mainly consists of push-ups, which use one's own weight and forearm push-ups to develop the chest muscles. Push-ups can be done on a flat surface, or with support or weights placed under your hands and feet.

Preparatory posture: bend over, support your body with your hands on the ground as wide as your shoulders, stretch your arms, put your ankles together, support your body with your toes, raise your head slightly, look forward, straighten your chest, and tighten your abdomen to keep your body straight.

Action: Gradually bend your arms from a straight position. Bend your elbows, slowly lower your body and keep it parallel to the ground. After a short pause, contract your pectoralis major muscles, use both arms to straighten your body at the same time, and return to the ready position. Be careful to keep your body straight throughout the movement. Repeat the above actions about 10 times.

After exercising to a certain level, you can do push-ups on an inverted rack, push-ups with elevated feet, weighted push-ups (putting some weights on your back), narrow push-ups or wide push-ups (intentionally narrowing or widening the distance between your hands), and finger push-ups to increase the difficulty and achieve greater exercise effects.

Key points: Always keep your chest up, abdomen in, and body straight, and avoid incorrect postures such as lowering shoulders, shrugging shoulders, shrinking chest, arching waist or lifting hips.

Function: Mainly develops the pectoralis major, while also exercising the strength of the triceps and deltoids.

2. Dumbbell Exercise

(1) Bird flying exercise

Preparatory posture: Lie on your back on a low bench as wide as your shoulders (families can use 3 square benches put together vertically as a substitute), bend your legs, separate your feet, step firmly on the ground, extend your arms, hold the dumbbells in both hands, and raise your fists with your palms facing each other.

Action: Slowly lower both arms from the top to the sides of the body at the same time, doing chest expansion exercises as much as possible. After a short pause, contract the pectoralis major and arm muscles to slowly lift the dumbbells from both sides along the original path to the chest and return to the preparatory position. Repeat the above actions about 20 times.

I believe that through the above discussion, most of our friends have their own unique insights and more standard answers on how to build abdominal muscles. Of course, what I want to tell you is that there are many methods and equipment for abdominal muscle training on the market, but we must choose the one that suits us, especially those equipment for abdominal muscle training, we must choose according to our own abilities.