How do abs bulge? How to exercise to highlight abdominal muscles?

A month is definitely less, as long as you stick to half a year, the effect will be obvious.

Everyone has abdominal muscles, but whether they are developed or not, whether the sebum is high or not, the abdominal muscles with high sebum are not obvious, but frequent abdominal curls will make the abdominal muscles develop little by little.

To train abdominal muscles, you need to lose belly fat first, and then train your abdominal muscles. If you persist for about 45 days, you can see obvious results, and the middle of the abdominal muscles will be concave and the upper and lower sides will protrude.

1 Aerobic exercise (running, swimming, skipping, etc.) -

None of these exercises are too intense, but they must be longer than 30 minutes.

2 Ab exercises (sit-ups).

Ab exercises (sit-ups) are simply the muscles that sculpt the abdomen. If you have fat in your abdomen, you must start with aerobic exercise to burn the fat off your abdomen before you can start sculpting it. Many people think that abdominal exercises (sit-ups) can reduce belly, which is a wrong concept, without burning the fat in the abdomen, no amount of training is in vain.

It is important to note that if you want to exercise to make your body more fit, you must do it consistently, and it must be more than half an hour. Because when you first start exercising, your body burns muscle instead of fat!

It's because your abs are well developed, so it's very normal to bulge; If you're worried about your abs and you're thinking you're obese because of your big belly, there are 2 ways to do it:

1. When doing abdominal muscle exercises, don't add weight, the greater the weight, the more developed the muscles will be, which is the same as exercising the muscles of other parts to cause development. Generally, just for the sake of good looks, it is recommended to exercise only with your own weight.

2. If the abdominal muscles are too developed, in order not to let the abdomen protrude too much when dressing, it is recommended that you strengthen the chest muscles to exercise, when the chest muscles are developed, they naturally protrude more than the abdomen, then, you can't see that the belly is too big.

Sit-up.

Go to the gym** there are special equipment, and there are special coaches who will teach you the movements, and do sit-ups when you have nothing to do at home.

12 at a time.

Do this a few times without taking too long a break in between.

It should come out soon.

If you have fat, it's a little harder.

Answer: You can usually do more push-ups, planks, sit-ups, etc., which is helpful for exercising abdominal muscles; You can also do some full-body exercises, such as running, swimming, gymnastics, etc., which can burn body fat and strengthen muscles, but avoid strenuous exercise to avoid muscle strains. It takes a certain process to train abdominal muscles, so it is necessary to insist on exercising every day, and then cooperate with a scientific diet, control fat intake, eat small and frequent meals, do not overeat, and eat some foods rich in high-quality protein, such as fish, chicken, eggs, etc., to replenish energy and enhance physical fitness.

Sit-ups mainly exercise the upper abdomen, the upper four pieces to be exact.

The lower abdomen is generally more difficult to develop than the upper abdomen.

Method 1: Lie on your back and raise your legs ::

a Focus on the areas to be exercised: lower abdomen and upper thigh flexor muscles. b Start Position:

Lie on your back on a stool or ramp with your lower back close to the surface of the bench and your legs together and naturally straight. c Procedure: Keep your torso and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to your torso.

Then, slowly lower your legs. Do it repeatedly. d Training Focus:

When the back is always close to the bench surface, it tightens the lower abdominal muscles. If the lower back is flexed or left off the bench surface, it will affect the contraction of the lower abdominal muscles. In order to increase the intensity of training, you can also practice on the slope on your back.

Method 2: Cantilever: Bend your knees and legs.

Starting Posture Hold the horizontal bar with both hands and hang straight down the bar. Bend your knees and pull your calves up as much as you can, and when you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop your calves until they are fully extended.

Breathing method Inhale as you retract your calves and exhale when you land. Points to note: When you retract your calves, try to lift your knees up.

Method 3: Rectus abdominis suppositing legs.

Starting position: Lie on a flat cushion or head up on a sloping board. Hold the fixed object behind your head with both hands and straighten your body. The process of action contracts the abdominal muscles, which will keep the legs straight and bend upwards until the maximum possible.

Hold for a second, then let your legs slowly come back. Breathing method Inhale as you bend your legs upwards and exhale as you come back. Points to note When you drop your legs, you should still control your abdominal muscles and don't let them fall too fast.

Method 4: Sit-down leg shrinkage.

Starting Position Sit on the edge of the stool with your hands propped back on the stool. Stretch your legs straight forward. The process of the movement Bend the knees and curl the calves to the highest point possible.

Contract the rectus abdominis muscle thoroughly for a second, then slowly lower your calf until it is fully extended. Breathing method Inhale as you retract your calves and exhale when you land.

Points to note This movement is relatively simple, and its effect is all on the height of the knee lift and the speed of the movement. The higher, slower, the bigger, and vice versa.

The key is persistence.

Basically, you can see satisfactory results in three months.

How to exercise your abs:

1.Air Pedaling:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

2.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together.

3.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

4.Weight-bearing crunches:

Start by adjusting the pulldown weight. The gantry fulcrum is adjusted to the highest position. Kneel on the side of the gantry plane with your knees 60-100cm away from the base of the gantry, and the head will not collide with the gantry.

Hold the rope puller with both hands behind your head, keep your arms and legs fixed, hold your chest, exhale and contract your abdominal muscles while pulling down, hold for 2 seconds and lift your upper body, then slowly return to the starting position, repeat.

5.Reverse crunch:

Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

6.Traditional crunches:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

Those with torn abs can follow up completely.