Teenagers exercise abs, can elementary school students exercise abs?

The effect of two-up abdominal muscles is much better than sit-ups, a group of 12 can do 8 sets in a row, and each group can rest for 2 minutes at intervals. If you have chest muscles, it's not bad to do crouches, but you have to keep doing it, and if you can't do a few, it means that your upper limb strength is not good, and you should strengthen the exercises of upper limb strength.

1. Is it better for me to do sit-ups every day or to get up at both ends? How many sets should I do per day How many in each set?

Abdominal muscle training can not be completed by just one action, the abdomen has internal oblique muscles, external oblique muscles, rectus abdominis muscles, transverse abdominis muscles, at least 4 movements are required to fully exercise the abdominal muscles, the recommendations are as follows:

Sit-ups, seated leg raises, planks, side sit-ups, 2 sets of each movement, each group until exhausted, practice every day. (If you don't know the specific action essentials, you can search for it with baidu.) ）

2. I also want to train my chest muscles, but I can't do a few push-ups, what should I do?

There's a lack of a workout base, as is usually the case, but that's okay, with systematic training, you'll be able to do it in no time.

Common movements for pectoral muscle training include: barbell bench press, dumbbell bench press, parallel bar arm flexion and extension, dumbbell bird, etc. If you're not training in the gym, you can do this:

Push-ups: 3 sets of each group to exhaustion;

If you can easily complete more than 60 of them, that's it:

Parallel bars arm flexion and extension: 3 sets.

Push-ups, 3 sets.

Dumbbell Birds: 3 groups.

Each group to exhaustion.

If the above movements can be completed smoothly, you need to go to the gym for regular training, otherwise it will not reach the required intensity.

3. Question add: Also, I have a little chicken breast that doesn't affect my height?

It does not affect your height, and it is recommended to adjust your posture with a Pilates class after consulting a doctor.

It was good to be able to think about exercising at the age of 14. If you train your abdominal muscles, start with both ends and do more than 600 times a day, and soon your abdominal muscles will come out. Sit-ups are not easy to practice, so it's troublesome.

Exercise your pectoral muscles with a tension machine, or just lie down and lift dumbbells online. Yes, it's good to run and run a lot when you're still young, but don't just exercise and forget to study.

Make two ends at a time, twenty at a time.

Do standard push-ups.

You can train a chest machine.

At the same time, you can also train your abs.

Be sure to be standard.

It's okay to do pull-ups, and then exercise with a tension machine every day, a hundred in a row, and you're good to go.

Exercise more chicken breasts, do breast expansion exercises, and supplement nutrition and calcium.

Do it separately The most important thing is to be persistent.

It must have been done separately.

You can do push-ups, start with 10, increase a certain number every day, until you don't sweat much when you do it, you can do 100, then do 100 for a long time, drink water every day if you are thirsty when you do exercise, don't drink dairy products or eat calorie-rich things, and only eat 8 minutes full every day, sleep regularly, can't make up for sleep or who goes back to sleep, it's best to walk or ride a bike every night, stick to it and it will be successful. There are two sets of programs for training abdominal muscles

The first set is for students who are thin, go directly to the Internet to play "Abdominal Muscle Ripper X" will have a section of ** out to do it, it will be more difficult at the beginning, some students who are not determined will not be able to do it, this can only depend on their own, remember that this is only suitable for thin students, do it every other day, eat breakfast every morning and rest for 1 hour to do it, eat dinner at night and do it once, and go running or skipping rope on the day of rest, run for half an hour after eating dinner every night, or jump for half an hour.

There is also a set of students who are overweight, which is much more difficult than the above, because you have to lose belly fat to train your abdominal muscles, first do frog jump push-ups every morning, do 4 sets of 15 reps each, then run for 20 minutes, run for 20 minutes at night, do frog jump push-ups and do the same as in the morning, and those who do abdominal muscle tears have to eat an hour after eating.

Elementary school students should not do strength training, which will affect physical development, muscle growth is achieved by anaerobic exercise exercises, and anaerobic exercise can affect growth, especially height. You shouldn't be heavy now, so you can do 30 push-ups, but you can't compare your strength with others, and when you grow up and go to junior high school, you will find that you can't do 30, but your strength has increased a lot, that is, you have gained weight. To distinguish between relative strength and absolute strength, wait until you are no longer taller before doing absolute strength exercises.

Yes, but it is necessary to arrange scientific exercise reasonably, as long as it meets this point, primary school students can exercise abdominal muscles.

Don't overdo it, though.

Yes, but take it gradually, not too vigorously or too long.

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, and if you have a small belly, you also need to lose fat.

Plank. <>

Plank exercises for abdominal muscles actually require the participation of many parts, tighten the shoulder blades into a plane, tighten the abdomen, buttocks, and thighs. When the elbow is supported, because it is low, the core load is relatively large, and when the hand is straight, because it is higher, the load is small, but the relative hand is more tired, and the hand will feel very laborious and even trembling when the hand is stretched out to support.

Every teenager wants to have eight-pack abs, and in the summer you can walk down the street in a vest and I don't know how many beautiful cuties will cast adoring eyes at you, isn't it a great increase in your confidence? So how do teenagers train abs at home? Here's what I've put together, I hope it will be helpful to you.

1. Leg lifting exercises

The leg lift exercise can effectively work the muscles in the lower abdomen, and it is done in the following way: The first step is to prepare a yoga mat and then lie flat on the yoga mat. Step 2: Straighten your body with your arms at your sides and your legs together.

The third step is to lift one of the legs up, try to lift the leg to the highest position, the upper body cannot be moved, it should be close to the yoga mat. Then slowly lower the leg and lift the other leg. This leg lift is very simple and will help build up the abdominal muscles if you practice it every day.

2. Sit-ups

Sit-ups are also a common way to train abdominal muscles, I believe that in physical education class, physical education teachers have taught the standard movements of sit-ups, and teenagers can learn and use them. Sit-ups are often used for fitness and are a great way to practice your abs. When practicing, teenagers need to pay attention to the fact that whether they are starting or lying down, the main force should be concentrated in the abdomen, so as to effectively exercise the abdominal muscles.

3. Raise your legs and roll your abdomen and lie on your back on the floor

The lower back is 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. Fourth, the weight-bearing crunch first adjusts the pulldown counterweight.

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. 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.

6. 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.

In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of training your abs is muscular endurance, not muscle and strength.

Finally, remember to stretch your muscles after your workout.

Lie flat on the ground, bend your arms, put your hands on the side of your ears, bend your left leg, do a pedaling action, and at the same time contract your abdomen, lift your upper body, so that your right elbow touches your left knee, pause for a moment after being in place, slowly put it down, and move your right leg and left elbow according to this method. The advantage of this movement is that it can fully exercise the muscles in the abdomen. Do three sets of 12-14 per day.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

The most economical is the high and low push-ups, sit-ups.

Swimming, weightlifting, push-ups, sit-ups.

It's not just about growing meat on your abs, it's about eating a comprehensive diet to make yourself stronger before exercising. Because you can only practice at home, if you want to train your abs, stick to 50 sit-ups a day for 3 months, and it will definitely be effective.

You can do a small amount of exercise, gradually, with a pattern, you can do sit-ups, eight to fifteen in groups, you can add slowly later. Don't let yourself get too tired, the best way is to jog for three minutes and then do it, and so on. I wish you good muscles.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

It's unscientific for you to do that, according to our inner boxing, muscles are deformities of the body, which affects aesthetics and hinders hygiene. However, outside the boxer, you need muscle protection, but if you want to train muscles, you have to practice scientifically and conform to the development of muscles. You can exercise sit-ups once a day in the primary stage, do it in five groups at a time, eighteen in each group, one minute apart in each set, get up and exhale, inhale instead, get up and put your head on your legs, and stop for two seconds, and replenish water protein and charcoal compounds within half an hour after doing it

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

Hello, are you a teenager? If so, it's best not to train those with torn abdominal muscles, which won't grow tall, will compress the bones, and should be properly exercised, and things must be reversed, this sentence is not unreasonable.

The first movement develops the lower abdominal muscles, and you can feel the strength of the lower abdominal muscles when you do it.

4 steps to get your perfect abs.

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

Practice sit-ups a little more frequently every day.

Do sit-ups often.

Do more exercises in push-ups.

The key is to persevere.

Sit-up.

Do it in moderation, starting with 10 at a time. You can do it 3 to 5 times a day!

You can increase the amount again in about a week, you can do it 2 or 3 times a day at a time, and you will be better and better.

Sleep 30 a night, stick to it for a long time.