How to exercise abdominal muscles for women, how to train abdominal muscles for women

Girls don't look good when they exercise lumpy muscles, and one exercises Sichuan muscles.

How to train Sichuan abdominal muscles? Exercise methods: 1. You must run, jogging and sprinting for more than 40 minutes every day.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. 3. Sit-ups, 3-5 groups a day, 30 per group, remember not to do only sit-ups, or not.

The abdominal muscles are there, and the lines can't be seen if the sebum doesn't go down. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. You see.

Sammi Cheng runs for 2 hours a day, and there are many celebrities, all of whom run every day! Abs.

Be sure to combine your workouts with aerobic exercise, the best is swimming, followed by jogging. Too many sit-ups can break up your abs, so it depends on what you want most! There are people.

Muscles form quickly, and soon four-pack abs can be formed, so you don't have the 11 you want.

In this way, only running to burn the body's energy, balance more dishes can achieve the effect you want.

1.Sit-upsSit-ups are the most basic movement to build your abs and help turn the fat around your belly button into elastic abs. Place your feet on the stool so that the hips and knees are at the corners.

90 degrees from the side. Be careful not to leave a gap between your waist and the ground, and cross your hands.

on the arm. At this time, the important thing is to get up slowly, not too fast, and keep breathing. The coach emphasized that to achieve the best results, each movement must maintain quality and train the abdominal muscles.

It's all about the details, not the quantity. 2.Lemon waterDrinking lemon water can help us eliminate toxins from the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat.

Experts explain that drink a glass of lemonade before or after a meal.

Not only can it inhibit the accumulation of fat, but also make our whole body energetic, strengthen the body's metabolism, and the potassium in lemon can also effectively drive away edema. Experts suggest that ab exercises plus lemonade will give you a faster effect on your abs.

Sit-ups, workouts in the morning and 2 in the afternoon at 5 p.m. are fine.

Exercising abs:1Crunches: Exercising the upper abdomen is safer and more effective.

2.Supine leg raise: For people with weak upper limb strength, the leg lift is easier to control when placed on a plank.

3.Hanging leg raise: Relative supine leg lift requires a certain amount of arm and shoulder strength to maintain the necessary stability of the body and exercise the lower abdomen.

4.Roman chair leg raise: It is a relatively stable hanging leg raise. For people who do not have enough arm and shoulder strength, it is a more effective way to exercise the lower abdomen.

5.Parallel bar leg raise: It can help you improve your abdominal strength and deepen the separation of your abdominal muscles, but it requires a lot of arm strength.

6.Vertical leg raises: This exercise is mainly aimed at the lower abdomen. The legs are always lifted and lowered in a vertical position.

Supported hip lift and leg lift: Similar to a draped butt lift and leg lift. Generally, it is mainly supported on Roman chairs and parallel bars.

7.Lie on your back and bend your knees with both ends up: equivalent to a double crunch, it will exercise your upper and lower abdomen at the same time.

8.Supine straight leg two ends: straight leg supine two ends up like V, so called V-up, similar to supine knee bend two ends, is also a double crunch, can exercise the entire rectus abdominis muscle.

8.Lateral crunches: Lateral crunches are undoubtedly a good choice for exercising the external oblique muscles. Although there are various types of side crunches, the movements and effects are basically similar.

10.Weight-bearing body rotation** is an effective way to exercise the external oblique muscle, which can be completed with a simple barbell.

Abdominal muscle synthesis: including rectus abdominis muscle, external oblique muscle, internal oblique muscle, transverse abdominis muscle.

1.Push-ups: If the patient needs to exercise the abdominal muscles, push-ups can be exercised, push-ups can effectively help patients exercise the biceps, pectoral muscles and abdominal muscles in the human body, so the use of push-ups is still very effective, but it is recommended that the patient must exercise effectively and correctly under the guidance of a health professional.

2.Sit-ups: Patients can also use push-ups, which, like push-ups, can also be effective in exercising the chest, lower back, and abdominal muscles. However, it is recommended that patients must exercise effectively and correctly under the guidance of a physician.

3.Plank: When the patient uses plank to exercise, it is recommended to support for about five minutes at the beginning of the exercise, so as to slowly extend the support time. However, it is recommended that patients must exercise effectively and correctly under the guidance of a health professional.