How to train abdominal muscles or abdominal strength please 3Q

It is best not to repeat the same movement to train abdominal muscles It is recommended that each set of movements is different (1) Air boarding: 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) Lie flat and raise your legs: Lower body without moving, legs straight, slowly lift up (3) Crunch: Lie on your back on the floor with your lower back close to the ground.

Raise your legs at 90 degrees with your upper body, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back on the ground for 2 seconds, and then slowly return to the starting position (4) Simple sit-ups are fine It's good to be weak in each set of movements Hope (Absolutely original Despise plagiarism.

Many people tend to ignore the exercise of abdominal muscles when exercising the abdomen, thinking that other daily training can be used to train the abdominal muscles by the way, and if they can control their diet in daily life, the abdominal muscles will naturally appear. This is completely irresponsible for your abs!

In addition to controlling carbohydrate intake, aerobic training and sit-ups are also indispensable for having beautiful abs.

Strengthening the abdominal muscles can improve the efficiency of core exercises that increase muscle mass, such as deadlifts and squats. On top of that, abs aren't perfect for short-term assault training. Insist on ab training all year round and have a suitable training intensity in order to train otherworldly and flawless abs.

In addition, some people have irregular training movements and unreasonable action rhythms, which greatly reduces the training effect. Too much attention is paid to the training of the upper half muscles, and the training of the lower abdominal muscles, external oblique muscles and deep abdominal muscles is neglected.

It is recommended that friends who exercise their abdomen should do what they can according to their own abdominal strength when training, and at the same time ensure that the movements you choose can be done about 15 times. If you want to increase your muscle, you should complete the specified movements with weights up to 15 times, and if you want to be more stylish, you should control it at least 15 times. It is better to train with a decreasing method when the two are combined.

From each action set, select an action. Adjust the amount of resistance or the position of your body so that you can intelligently complete the predetermined number of repetitions. For your next two workouts of the week, choose other movements from the action set that you haven't used.

This format is always followed throughout the planning process.

For example:1Strength-building movements: Pay attention to 10 or more times, 3 sets each.

Two-way crunches, supine rope crunches, standing oblique abdominis rope crunches.

2.Create girth, more than 15 times, 3 groups each.

Draping crunches, downward oblique crunches, rope oblique splits.

3.Build stamina 15 times or more, 3 sets each.

Reverse crunch, support crunch, lateral abdomen oblique machine crunch.

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.