How to train your abdominal muscles in the office

The office is relatively small, and the movements are very simple, standing to do waist exercises, lift one leg, straighten the body, lift the leg back to hook the toes, the toes should be hooked, the lumbar muscles on this side are very hard.

Action review. 1. Dryland breaststroke: feet are shoulder-width apart, upper body slowly leans forward, bends waist and chest up to look forward, hands reach forward like breaststroke to do swimming action, both hands draw an arc from the front to pull back, with the breaststroke water skiing action, pull the back hard after pulling over, hold it for 4 seconds when the hands are paddled to the maximum distance, and then restore the hands from the front of the body to the front, repeat, do 30-50 times.

2. Rowing on dry land: feet are shoulder-width apart, upper body slowly leans forward, bends over and listens to the chest and looks up forward, hands raised forward, such as grabbing the rowing oars, both hands pull from the front to the inside, such as pulling the oars, at this time the back muscles are clamped hard, stay for 4 seconds when rowing to the maximum distance and then restore, the action is repeated, do 30 to 50 times, you can do it twice a day.

3. One foot back: the body is upright, one leg is back up, the waist is slightly arched back, the head is slightly tilted back, the toes are about 10 cm from the ground, the legs are alternated, hold this position for one to five minutes, and do it three times on the left and right.

Ways to exercise your abs with your bare hands:

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 only 10 sit-ups. 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 more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can 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.

Plan the number and time of doing push-ups on your own. There are also squatting steps, leg presses, and leg splits.

Wake up early every day to run and commute to work, and go to sports places to exercise more after work.

Play basketball, football, badminton, horizontal bar and other activities.

Go home at night and do sit-ups half an hour before going to bed.

If you want to exercise, you have to put in a long time and perseverance in all aspects or some aspects.

Hope it helps.

You can buy a belly wheel to exercise the abdominal muscles is very effective, if it is still inconvenient, you can find a stool to do the V up, that is, from both ends.

Whether it's in all aspects or something, you have to spend a long time and make unremitting efforts to hope that you can have abdominal suction exercises, just be euphemistic, almost can't see it, first slim down the abdomen... Office place g

Abdominal sucking exercise, just be euphemistic, almost invisible, let's slim down the abdomen first...

Sicilian crunch.

This move is not difficult to learn. Start by raising your hands so that they are always vertical to the ground, then slowly roll up your upper body until your shoulders are off the ground, taking care to keep your abdomen working on the ground. Repeat the movement in 2 sets of 15 reps with a 30-second rest in between.

Russian turns.

The buttocks are placed on the ground, the upper body is raised up about 75 to 80, the lower limbs are raised about 30 or so, and then the tips of the fingers are close together, the palms are down, and then the lower left side is moved to the lower right side, and then the right right side is moved to the left side, so that the abdomen continues to be tense, and in the process of turning, the abdominal force is obvious. Repeat the movement for 2 sets of 15 reps and rest for 30 seconds.

Pedaling. Lie on the ground with your hands behind your head, your elbows reversed and brought towards your legs, and your legs move like a bicycle to burn fat in your abdomen. Repeat for 2 sets, 15 sets, and rest for 30 seconds.

Plank. Keep your elbows to your hands close to the ground and your feet close to the ground, similar to push-ups. Repeat for 3 sets of 10 seconds with a 30-second rest.

First of all, I recommend an abs 8 minutes to train abdominal muscles**, is the most simple and effective way to train abdominal muscles given by the American sports mechanics agency ABS research human physiological characteristics, you can take it**, this I recommend because I do it according to this, but I have trained abdominal muscles, personal experience.

Secondly, the first thing you need to do is to accumulate muscles, and if you do it quickly, you need to constantly strengthen your perseverance.

The main thing I train my abs is to pay attention to my diet first, reduce carbohydrate intake, and eat more protein-rich foods.

The second is to exercise abdominal muscles, sit-ups, and the practice of lying down and raising legs General sit-ups, I am 50 per group, 6 sets a day

Rest for 2-3 minutes between sets

In this case, coupled with a coordinated diet, you should be able to build up your abs quickly.

Personal opinion Big guy exchanges

Practice the movements of your abdominal muscles at home and learn together!

All the ab training you want is here, fifteen reps each three sets per day!

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

Several movements are integrated to train the pectoralis major muscle with bare hands, and it has an effect for a week. Learn with me.

Doing sit-ups and jogging for 15-30 minutes every day is also a good way to do it.

Super invincible recommends to you, ab ripper x, I also asked like you that time, and then I did it 2 times that day, and after a week my abdomen did not hurt, super effective, recommended and recommended.

Do 50 push-ups each morning and evening.

Do sit-ups immediately after the sprint.

The muscle membrane is the supporting tissue of the muscle, which gives the muscle a certain shape. Blood vessels, lymphatic vessels, and nerves enter the muscles along with the muscle membranes, which are of great significance for the metabolism and functional regulation of muscles.

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?

I am a girl who loves fitness, and now I would like to share my experience with other girls who like fitness and want to get in shape. Of course, I'm not a professional coach, and I haven't been able to have the same beautiful curves as a supermodel yet, but I'm working hard, especially for those of us who are born with average conditions, and I always have to double the effort.

Regarding abdominal muscles, first of all, I recommend a very simple and very affordable method to my friends, which is to do planks.

Regarding the standard practice of plank, you can check it on the Internet, and there are detailed instructions for **. The plank is the most effective and convenient way to build abs.

When you first start practicing, please give yourself a small goal, such as 30 seconds for a round, do 3-5 rounds a day, and after a week, raise the goal high, and do the same for 60 seconds for a round. It is possible to rest for 30-40 seconds in between, but it is recommended not to rest for too long, which helps to intensively strengthen the tear of the muscles.

This method is really effective, and after I practiced it gradually for a month, I had no problem doing it for 3 minutes at a time. But hold on, dear girl, that nothing can be obtained without sweat.

I have now developed the habit of making a thunderous plank that is about 3 minutes long every night, and as the days go by, the duration can be increased all the time, for example, I was able to hold on for a minute at first, then it became a minute and a half, and now it can be 3 and a half minutes.

In addition, I also slowly increased the difficulty of myself, putting yoga blocks under the soles of my feet to increase the difficulty factor.

Another way is to use the abdominal chakra. There are a lot of these products online, and for starters, it's possible to buy a design that automatically pops back, and it will automatically pop back when you push it out. The abdominal wheel is also a very helpful piece of equipment, and you can see obvious results if you do it for a few minutes every day according to the tutorial and stick to it for a while.

Finding a way is always more difficult than executing a method, and it's even harder to stick to it all the time. But when you walk on the road and your beautiful body makes passers-by turn back frequently, your psychology is absolutely beautiful.

The most important thing is that in the process of perseverance, we not only gain a beautiful body and a healthy body, but also exercise our will and endurance, and strengthen ourselves spiritually. Come on, girls!

Exercising your core muscles at home is mindful when you notice that once the fat on your belly is gone, you need to put a yoga mat underneath. From the comfort of your own home, you can work your core muscles – it also helps to tone your body posture.

Plank: You can't just focus on the top stuff – the abs, the back is also important for your back, do the plank okay. Lift your core and thighs off the floor as your forearms rest on the floor and your toes hit the ground.

Make sure your elbows are aligned with your shoulders. To do this, keep your hips and abs flexed.

Crunch: The upper abdomen is easy; It is the lower ones that are hard. This exercise is like a crunch, but with your feet in the air.

First, bring your arms to your side and keep your palms down. Place your knees on your hips and your body with your abs. Instead of moving your head towards your knees, move your knees towards your head.

Try to bring your knees as close to your head as possible and put them back on the mat.

Cycling: In addition to your upper and lower abs, this exercise targets your side. Lie on a soft surface, such as a yoga mat, and step in the air.

Alternately raise shoulders to the opposite knee. Make sure to handle both sides evenly. 2 sets of 12 reps is a great place to start.

Weight training such as torso spin** Use dumbbells or medicine balls, enter a sitting position with your knees bent and your feet flat on the floor. Tilt slightly to engage your abs.

Bend your elbows, bring the weight closer to the core and twist from side to side. Pause at the end of each spin.

Dumbbell lift: Pick up some free weights and sit on a stability ball. Walk forward until it's head and upper back balance the ball.

Push the dumbbell upwards and place it directly above your elbows. Slowly swing out and back. Keep your abs flexed and your arms loose at all times, and don't lock in.

To give you some suggestions, you can refer to it.

It's not that you do hundreds of sit-ups a day, but you still can't see your abs, don't you envy those men who have six-pack abs? From today onwards, you don't have to envy them anymore, because you can have abs that make girls scream.

First of all, we need to know what kind of abdominal muscles are perfect abdominal muscles, perfect abdominal muscles not only have obvious six lines, but also the shape of the external oblique muscles should be good, and there is no fat on both sides of the waist. Traditional sit-ups can't accomplish such a task, so how should you practice it? Brother, as long as you have perseverance, perseverance, and training according to scientific methods, you will definitely succeed.

Most people have a misconception that the heavier the weight, the better the training effect. This may be true for other muscles, but not for abs. The purpose of our exercise of abdominal muscles is not for its absolute strength, but to increase its endurance, so the training method should also be based on durability and endurance.

Before you start exercising, you should also make it clear that if your abs are not well-defined, it is not necessarily that your muscles are not working well, but that the culprit is the thick layer of fat on your stomach. So while building muscles, we also need to pay attention to burning off excess fat through exercise, so that your strong abs can be revealed. Okay, now that we know that, let's start training in the next step, and introduce the following movements to you:

1. Cross abdomen.

This action is also called air pedaling, lying flat on the ground, bending the arms, placing both hands on the side of the ears, bending the left leg, doing the pedaling action, while the abdomen contractions, the upper body is raised, so that the right elbow touches the left knee, pause slightly after being in place, slowly put down, and the right leg and left elbow act according to this method. The advantage of this movement is that it fully engages the muscles in the abdomen. Do three sets of 12-14 per day.

2. Raise your legs and tuck your abdomen.

This movement mainly exercises the rectus abdominis muscle, which is a muscle that most friends who do sit-ups overlook. Lie flat on the mat with your hands at your sides, legs together, lift up, and wait for your buttocks to lift slightly off the ground, pause and lower slowly. There are two points to pay attention to in this action, one is to keep the thighs and calves vertical when closing the legs; Second, don't put your legs completely on the mat when you put them down, you can stop when you are still 10 cm off the ground and start the next movement.

3. Aerial crunches.

As the name suggests, this action is to be done in the air. Find a horizontal bar, hook yourself up, bring your legs together, turn slightly, contract sideways, and alternate left and right. Pay attention to the upper body to keep vertical, the movement must be smooth, and the contraction to the highest point and then pause slightly, this action can be a good connection with the external oblique muscle.

As a fitness enthusiast, I rarely go to the gym to exercise, and even with the help of equipment, I rarely do it, but I still work on 4-pack abs. Here's my experience, as long as you stick to it, the effect is pretty good. <>

Clause. 1. Fat loss. If you are more obese, the first thing you should do is not how to exercise your abs, but to get rid of the excess fat first.

The best way to lose fat is to "keep your mouth shut and open your legs"! Then dedicate 1 to 2 hours a day to aerobic exercises such as running and cycling. <>

Clause. 2. Sit-ups and hula hoops. Both of these exercises are quick to remove excess fat from the belly. After slimming down the waist, the body lines that had disappeared for a long time began to slowly appear, and the body shape began to slowly appear. Clause.

3. Pull-ups. In fact, this exercise is not only to exercise arm strength, but also to form a joint force through the cooperation between the waist and abdomen and the arms. Doing about 5 pull-ups a day can effectively enhance arm strength and continue to burn off the remaining fat on the belly. <>

Clause. 4. Push-ups. The correct push-up movement is done through the combination of arms, waist and abdomen, and feet, which is a full-body exercise that can strengthen the limbs and quickly close the abdomen. Clause.

5. Yoga ball. Lying on the yoga ball, with four forks on the ground and belly up, for 20 minutes a day, it also has a good effect on the tightening of the belly muscles. In the end, all the exercises actually need to be persistent, and three days of drying nets and two days of fishing cannot achieve the desired effect at all.

And when you stick to a certain level, you will form a habit. When a habit is formed, it is difficult to get fat in the future.