How to train abdominal muscles?

Abdominal muscles are a common muscle part of the human body and are also the body shape that many male friends aspire to have. Only by understanding how to train abdominal muscles in a timely manner can you make plans and preparations as soon as possible. Exercise can not only improve physical health and enhance the body's immunity, but also allow you to develop well-developed muscles. Such a bodybuilding figure is an important indicator to measure a man's body and has attracted much attention from men.

Sit-ups: Lie flat on your back with your calves on a bench, then contract your shoulders and create an arc with your upper abdomen, as if you were about to roll forward. I don't push my head so far forward that it touches my legs during the movement because that means my back will leave the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly lower my shoulders back to the ground, never relaxing my abs.

Vertical leg raise: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to a proper leg raise is to extend your hips forward. If you simply raise your legs, it will be comfortable, but it will only stimulate your buttocks instead of your abdominal muscles. Do it my way, the exercises are very strenuous but will totally work your abs. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying.

Seated leg raise: This exercise can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and down, lean your body back about 10 degrees, and hold the edge of the bench to maintain your balance. Without bending your knees, lift your legs up until your toes are parallel to your eyes, then slowly lower them with control.

Control and tension are crucial throughout the movement, and even the slightest slip-up can result in a lower back injury. As your abdominal muscles become more and more tired, you can gradually bend your knees until you completely understand it. Many people like to do this exercise while lying flat on a bench, which can cause the hips and abdomen to rotate inversely, putting the lower back at risk of injury. It can also reduce the arc tension of the abdomen and put more tension on the buttocks rather than the lower abdominal muscles.

I believe everyone knows how to train abdominal muscles. The muscular beauty of men is actually the same as the curvaceous beauty of women. For male friends, having a perfect body can also add a lot to their image. However, exercise should be done in moderation. If the intensity of exercise every day is too high and exceeds your ability to bear, it will be harmful to your health.