The strength of the abdominal muscles is too weak, how can the exercise be strengthened?

Sit-up. Because sit-ups are very suitable for abdominal training, they can promote the secondary growth of abdominal muscles, so they can strengthen abdominal muscles.

You can do planks and sit-ups to practice abdominal muscle strength, which will be difficult at first, and you can do basic planks with both knees on the ground.

If you want to strengthen your abdominal muscles, you can do these yoga for your abdominal muscles, such as: sit-ups, squats, planks, waist twists, crunches, planks alternately leg raises, squats, abdominal stretches, reverse crunches, abdominal jumps, etc., which are very effective in strengthening abdominal muscle strength, and long-term persistence can also make the abdominal muscle lines more perfect.

Insisting on fitness and doing self-shooting require attention to methods and persistence, and the core is to have hard power. In order to shoot a good fitness**, you need to strengthen the exercise, and in order to supervise the exercise, you need to shoot the **, which is a perfect combination, just like using a sitting knee bend and a straight bridge to train the waist, the positive and negative balance complementary.

Just 10 minutes a day, strengthen the abdominal muscles, get rid of the small belly, and train the abdominal muscle vest line.

Stick with it and you'll get what you want.

It may be that you have done too much to pull down the muscles, rest for a few days before you start doing it, it is better to do sit-ups in the evening, frog jumps and push-ups in the morning, but you should jog for 1 to 2 kilometers to warm up first!!

The commonly known abdominal muscles are actually a whole rectus abdominis muscle, and the very important reason why the abdominal muscles look like pieces by piece is because of the tendon on the abdomen. Therefore, the action of exercising abdominal muscles will not only exercise the middle or upper and lower parts of the abdominal muscles, but a whole rectus abdominis muscle.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; You can do 10 to 20 supine leg presses, just do two ups; If you can do 10 to 20 from both ends, do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Abs: sit-ups, running Strength: push-ups, force horizontal bar, parallel bars.

Sit-ups, push-ups both add three days a day to rest.

I recommend you watch "Prisoner Fitness".

Do you want to get quick abs?

The exercises for the lower abs mainly include:

1.Supine leg raise, I guess I don't need to say anything about this! It is to lie down and raise the legs, it is best to lift the legs at a right angle to the upper body, not more than the right angle, then it is useless.

2.To get up at both ends is to lie down and raise your feet "at the same time" and touch the instep with both hands. But remember that this is very important at the same time.

I can do almost 200 on my sit-ups, but I don't feel anything noticeable in my abdomen. And doing this 30 makes me feel a sharp pain in my abdomen! So I love this action very much!

Here's a training plan for you: do three sets a day with these two methods, and each group will not be able to get up. The two methods are six sets in total.

It is best to do exercises with sit-ups to develop the upper and lower abdominal muscles in an all-round way. Do the sit-ups at the back. It is also done in three groups, each group to exhaustion.

Remember that if you want to practice, you have to stick to it every day, and within a month, your abs will be quite obvious, I'm just giving you a method, mainly on your own. Check the effect yourself! It works so well that send me a message, and it's not in vain for me to answer.

The core muscles refer to the muscles around the waist and abdomen, such as the transverse abdominis, psoas quadratus, internal trapezius and other deep muscles.

Flat abdomen 1) This is a static and holding movement, but it is quite difficult. On all fours, facing the ground, support your body with your elbows and toes, keeping your body straight. Hold this position for 20 seconds or as long as possible.

2) Lie flat on the ground with your hands on your hips. Raise your legs upwards at a ninety-degree angle to your upper body. Use the strength of your abdomen to move your hips up and back down.

Repeat this movement in 3 sets of 10-15 reps. 3) Sit-ups with an upward incline angle. Lie flat on the floor with your legs raised up at an angle of about 60 degrees.

Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and switch to your right hand. Repeat 3 sets of 25-30 each. 4) Lie flat on the ground with your hands on your hips.

Raise your legs upwards at a ninety-degree angle to your upper body. Use the strength of your abdomen to move your hips up and back down. Repeat this movement in 3 sets of 10-15 reps.

5) This action is a bit difficult. Lie flat on the floor with your thighs raised at about 60 degrees and your calves parallel to the ground. Cross your hands behind your head and lift your head off the ground.

Hold this position and slowly stretch your legs. Repeat this for 3 sets of 15-20 reps. Remarks:

The above five movements are unisex and are best performed after 30 minutes of aerobic exercise (e.g., running, brisk walking, swimming, climbing, etc.). Because after the whole body exercise, the local ** can receive better results!

If you feel that doing all five movements is too tiring, you can choose three freely. I believe that with hard work, you will definitely be able to achieve a flat abdomen and even a shapely abdominal muscle! Adopt it.

Take your time, one today, two tomorrow, each time to the limit, next time you can improve; For example, if you stipulate 20, no matter how many times you do it, you must finish it as soon as possible, and if you do it again next time, you will feel relaxed, and then add it; Exercising the abdomen is to enhance your abdominal strength, and when the abdominal muscles come out, the abdominal strength will naturally increase. The most important thing is to persevere, not to do it every time, and to do it again after gritting your teeth.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

In our daily life, the requirements for muscles are often not only to have strength, but also to have speed, especially in sports competitions, fast sprints, throwing to a distance, jumping high up, etc., all need to exert a lot of power in an instant, in this case, the ability of muscles to instantly generate a lot of power is called "explosive power".

When athletes are engaged in explosive power training, it is necessary to improve their "strength" through strength training, improve the "speed" of their movements through speed training, and "quickly generate strong strength". Training target for maximum muscle power = required speed x required strength.

The essentials of muscle power training.

Our core muscles, as the link between the upper and lower limbs, also play an important role in the explosive power of your body, we need a strong core to stabilize the body, transfer power from the lower limbs to the upper limbs, so that the body can exert force as a whole, and achieve maximum strength and speed.

In the following, we also change the way of training the abdominal muscles, giving up the traditional sit-up training movements, adding the training element of speed to the training of the abdominal muscles, and fully activating the strength and speed of the core.

This set of explosive core abs training includes a total of 4 training movements, each movement according to the following required number of times to complete a set of training, circuit training 3 sets.

Exercise 1 Lie on your back on the yoga mat with your knees bent facing the sofa and hook the bottom of the sofa with your toes to hold your body in place.

Once you've sat your upper body upright, hammer the couch once with your hands alternately before lying back on the floor.

In the process of sitting up, pay attention to maintaining the stability of the lumbar spine and avoid bending over.

Train 15 times.

Exercise 2 Face the sofa and support the ground with your elbows, lean down and do elbow planks.

Alternate your hands on the floor, then hammer the sofa with one hand. Then alternate your hands to support the ground with your elbows.

Place your elbows just below your shoulders and tighten your core and hips so that your body is in a straight line.

Train 10 times on each side.

Exercise 3 Stand with your legs apart, grasp a sofa cushion with both hands, and hang naturally in front of you.

Squat down with your legs bent and knees, while grabbing the cushion with both hands and throwing it to the bottom of your body, and after getting up and standing, grab the cushion with both hands and throw it hard to the opposite side.

When squatting, the knees should be aligned with the toes, and the lumbar spine should be kept stable when the body is shaken to avoid the lumbar spine rotating.

15 reps on each side.

Exercise 4 Stand with your legs wide apart, hold the sofa cushion with both hands and raise your straight arms towards the ceiling.

Bend one leg in front of you, grab the cushion with both hands to hit the raised knee, put the leg back in position, bend the leg at the side of the body, and then hit the raised knee with the cushion you are holding with both hands. After 30 seconds of training, switch sides.

When striking the knee with lateral flexion of the body, be careful to maintain the stability of the lumbar spine.

Train for 30 seconds on each side.

If you train your abs at the same time, combined with diet control and aerobic exercise, it can help you burn calories faster, reduce body fat levels, and when the fat in your waist and abdomen is also reduced, your trained abs can be revealed, showing a beautiful six-pack abs or vest line.

Sit-up. Because regular sit-ups can effectively exercise the abdominal muscles and make the abdominal muscles more powerful.

Do crunches in three sets a day, one set of 30 upwards. The second is to do sit-ups, three sets a day, a group of 30 up. Second, planks, three sets of one minute each. Three sets from both ends, one set of 30 reps up, three sets of supine leg presses, one set of 30 reps up.

Specialized strength training should be done for body parts, while being careful to eat less greasy foods.

Both sit-ups and planks can build abdominal strength, and there are many ways to do them. In addition, using a training method such as a static glute bridge can not only strengthen the legs, but also train the strength of the waist and abdomen.

Exercise your abdomen, lose excess fat around your waist, and increase the strength of your arms.