How to exercise abdominal muscles scientifically? How to train abdominal muscles scientifically

Prone curl AFocus on the exercise area: biceps b

Starting position: Sit or lie down with your upper body slightly forward, hold the dumbbell in one hand and hang down on the inside of one leg, and naturally bend the elbow with the other arm, resting on one thigh with the palm or elbow of the hand. c.

Movement: Hold the bell and slowly bend the elbow to the chest, the upper arm is not allowed to move, close to the inner thigh. d.

Training points: When the bell is bent, do not loosen the lower back. When the bell is bent to the chest, tighten the biceps as much as possible and hold still for 3 seconds.

Then, slowly put it down again. It can also be done in a standing position. Standing dumbbell hammer curl a

Focus on the areas of exercise: mainly toning the brachii and biceps muscles. b.

Starting position: Standing or sitting with your arms straight and hanging naturally, holding dumbbells in your hands and facing forward. c.

Action process: The two upper arms at the same time with the elbow as the axis through the body side bend with dumbbells, the upper and forearms tighten hard, stop for 2-3 seconds, then exhale, hold the bell and slowly lower it to the side of the body, repeat the exercise. d.

Training points: When holding the curl, the two upper arms are fixed, the bell is held with a straight wrist, and the inertial force of the upper body swing must not be used. Dumbbell bench press a

Focus on the pectoralis major, deltoid and triceps. b.

Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is to do the upward push action, and exhale when pushing up.

Then push up to the open position and repeat. d.Training Essentials:

Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Learn these tricks to teach you to have eight-pack abs with ease!

Four movements to create an all-round abs vest line.

To train your abs scientifically, you need to try to do a variety of different exercises regularly, because this will work different muscles and will not be easy to get bored. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

There are many ways to build your abs:

1. Pedal in the air.

2. Fitness ball crunch.

3. Raise your legs and crunch your abdomen.

4. Weight-bearing crunches.

5. Reverse crunch.

6. Traditional crunches.

7. Sit-ups.

8. Cross your arms and curl your abdomen.

Teach you to train 6 abdominal muscles (the most scientific method).

Four movements to create an all-round abs vest line.

Beautiful abs depend on three elements: a sensible diet, aerobic training, and regular ab training. Combine the three harmoniously and you can have the abs of your dreams.

Here are three ways to exercise your abdominal muscles for your reference: 1. Hanging knees and bending the abdomen, 2. Supine leg presses. Number of groups three. Number of fifteen.

Twice a day. Thirty seconds of rest between sets. 3 You can do sit-ups twice a day, you can do three sets at a time, do 30 to 50 in a group, and rest for one minute between sets.

If you exercise according to this intensity and amount of exercise, you can achieve initial results in half a month.

The so-called abdominal muscles are actually a clear shape of the rectus abdominis muscle divided into multiple muscles by tendonization and white line when the body fat is low enough.

If your needs are a clear abdominal shape, you just need to lose fat, and what training is not the point. Tens of thousands of curls and leg lifts a day will not make a person with more than 20% body fat have a beautiful abdominal shape.

If you're looking for core strength and stability, use large compound movements (squats, bench presses, deadlifts, pushes) because the core is about maintaining the stability of the torso and making power transmission more efficient. Therefore, all abdominal curls and rotations are of little value to the real core area of improvement.

The core and abs are included and included, and the two cannot be equated. So you have to figure out what the point of training your abs is.

Insist on doing sit-ups every day

When doing the action, remember that the core and abdomen will be tightened to have another effect, don't borrow force, to put it bluntly, you just want to be lazy.

The scientific methods of exercising abdominal muscles include supine crunches, supine lateral crunches, supine straight leg raises, push-up mountaineering, and planks.

Specific methods: 1. Supine crunches.

This is a great lower abdominal workout with 20 reps per set and 4 sets.

2. Lie on your back and crunch your abdomen sideways.

Mainly exercise the muscles of the upper abdomen, 10 reps per set, do 4 sets.

3. Lie on your back and raise your legs.

Do 4 sets of 10 reps.

4. Push-up mountain running.

4 sets, 40 seconds set.

5. Plank.

Hold for 60 seconds per set, 4 sets per session, and no more than 20 seconds between sets.

Notes:1. If you want to have perfect abdominal muscles, rectus abdominis, external oblique muscle, and even transverse abdominis muscle, you must reasonably allocate the amount of tasks for each exercise in order to exercise the abdominal muscles in an all-round way.

2. Most of the methods of exercising the external oblique muscles are not very intense, so it is generally easy to do 50 twisted abdominal crunches in a group.

1. Air bikes.

Lie flat on the mat, fold your hands behind your head and hold your head, then hang your legs straight in the air and do the bicycle movement. Be careful not to loosen your abdomen when pedaling the bike.

Note that the shoulder blades and head are allowed off the ground, but not off the waist and back. The hips are always on the ground, and if you feel that the angle of the dangling is too low, you can raise the angle slightly, and you don't need a very low angle for the exercise. Do 3 sets of 30 seconds each.

2. Fancy belly curls.

Find a mat with your face facing the mat, then stretch your hands and arms straight against the mat, your body to the mat, your feet stacked together, your abdomen tightened, and then use the strength of your abdomen to drive your legs slowly close to your abdomen, and then pause slightly, and slowly return to the starting position.

3. Scissor legs.

Lie flat on the mat, keep your upper body tightly against the mat, stretch your hands naturally on both sides of your body, and lift your feet and legs off the ground at an angle of 90 degrees. Then do a scissor-like motion with one foot, making sure that your legs are not touching the ground.

4. Crunch your abdomen sideways.

Lie on your side on the mat, lie on your right side first, stretch your right hand in front of your body, touch your ears with your left hand, keep your right leg close to the ground, and do a crunch on your left side, which can exercise the external oblique muscle.

5. Get up in a V-shape.

This action is very demanding on the abdomen, and at the same time it is very demanding on the back muscles. First of all, lie flat on the mat, then, with the buttocks as the fulcrum, slowly lift your legs and upper body, and then you need to pay attention to straighten your back while lifting your upper body, the head and back are in the same straight line, the feet are hooked back to the toes, do not move, the hands are straight on both sides of the legs, try not to stick to your thighs. Note doing 3 sets of 30 seconds each.

Four movements to create an all-round abs vest line.

How to train abdominal muscles scientifically The bird stool is full of weight and hugs the abdomen.