How to exercise abdominal muscles?

Today's male friends are no longer as thin as they were in the past. Now our male friends are very strong. Not only do they eat much better than before, but nowadays male friends also pay special attention to exercise and fitness. Nowadays, muscles, especially abdominal muscles, are a symbol of a man. If a man has particularly developed muscles, he will feel safe when we are protected by him. So how do our male friends develop abdominal muscles?

Double abdominal curl

Preparation: Lie flat on the floor or yoga mat, place your hands naturally on both sides of your body, point your toes upward, keep your legs together, and slightly retract your chin.

Action essentials:

1. Inhale, exhale slowly, and then use the upper and lower abdominal muscles to bend the upper torso and lower hips, and bend the legs to less than 45 degrees until the chest almost touches the knees.

2. Inhale slowly, then slowly stretch your legs and back to both sides until you return to the original position.

Note:

1. You must rely on the strength of the upper and lower abdomen to perform contraction, and do not use inertia.

2. When you reach the peak of contraction, pause for a moment.

Flat supine reverse crunch

Preparation: Lie on your back on a flat board, hold the edge of one end of the dumbbell bench with your hands from the top of your hands, straighten your legs and put them in a horizontal line with your body, keep your back close to the dumbbell bench, and tighten your abdominal muscles.

Action essentials:

1. Inhale, then exhale slowly while flexing the hip and knee joints at the same time, so that the thighs and calves are folded together, and then use the strength of the abdomen to curl up the lower part of the abdominal muscles, driving the thighs, knees and other parts to flex and curl towards the head until the lower back leaves the dumbbell bench.

2. Hold for 1 second, then slowly fall back along the same trajectory until you return to the starting position, and repeat a second time. 25 times as a set.

Note:

1. When playing it back, play it until the thigh, calf and body are in a straight line.

2. The range of motion must be slow, and the stretching of the muscles must be rhythmically controlled during playback.

3. When moving back, keep your waist close to the dumbbell bench, otherwise your waist will ache. Preparation

Foot flexion

Preparation: Lie flat on the yoga mat with your waist, upper buttocks, and back completely pressed against the ground. Bend your hips so that your thighs form a 90-degree angle with your body, with your thighs and calves in a straight line. Place your hands naturally on both sides of your body.

Key points of the movement: Raise your hands and place them in front of your chest with your arms straight, palms facing down, chin slightly retracted, inhale, and when exhaling, use the strength of your abdominal muscles to curl up your abdomen until the shoulder blades on your back leave the ground, and it is best if the fingers of both hands can touch your feet. Hold for 1 second and then slowly return to the original position. Repeat a second time. 25 times as a set.

Note:

1. While doing this, slightly retract your jaw and look in the direction of your hand.

2. During the exercise, your legs cannot be bent, they must be kept straight and the angle between your thighs and body should not be greater than 90 degrees.

3. When you reach the top, keep it for 1 second. The movement should not be too fast and should be rhythmic.

4. Do not hold your breath during the process.

If all male friends are very weak, then this society will undergo great changes. All physical work will rely on female friends, and then men will be the breadwinners outside and women will be the homemakers. It would be really bad if our society really became like that.