How to train good abdominal muscles

Raising dumbbells is a very good way to exercise the abdominal muscles. Many male friends have used this method to help us shape several abdominal muscles. Everyone can use this method of dumbbells to exercise, but don't be too eager for success. You should increase your strength appropriately, otherwise it may have a great negative impact on our arms. Let's get familiar with how to train good abdominal muscles.

The advantage of the butterfly machine chest press is that the tension applied to the pectoral muscles is constant and does not change with changes in arm position. Since you can use the "bridge" movement and touch your elbows together, the range of motion can be greater and safer. Not only the middle and lower chest seam (the main stimulation area of ​​the supine dumbbell fly), but also the entire chest seam has a strong stimulating effect, and the upper part of the chest seam can be stimulated by changing the grip form.

The correct movement is: sit on the stool, hold the handles with your hands, and put your elbows against the baffle. If you feel the sitting position is too high or too low, you can adjust the height of the stool. The range of motion can be adjusted through the holes in the semi-lunar plates on both sides. Use the "bridge" position, which means only your upper back is against the backrest. When opening, take a deep breath, straighten your chest, stretch your shoulders back as far as possible, and focus your attention completely on the seam between your chest. Use control to fully stretch your chest muscles. If you practice in front of a mirror, you should pay attention to the stretching of your chest muscles so that you can better concentrate. When closing, the elbow baffles should touch each other, and then pause slightly, and perform peak contraction for 1 to 2 seconds. It will feel more strenuous at this time, unlike when the dumbbells are touching each other, which is less strenuous. The loss of tension can only be compensated by tightening the chest muscles as much as possible, or by separating the chest muscles a short distance apart (without waiting for the arms to be perpendicular to the plane of the body). The number of times is 8 to 15 times per set, and the weight is gradually reduced for 3 to 5 sets.

The methods introduced above can help us to train our abdominal muscles well, but we must persist in doing so for a long time, and we must pay special attention to our diet, try to eat less high-calorie foods, control our body's heat intake, and also do some running exercises.