How to train the muscles of the lower abdomen, ask a professional teacher to help me develop a train

If the amount of exercise is not enough, the abdominal muscles are the most difficult to train in the whole body, and the waist and abdominal fat are also the most difficult to lose in the whole body.

The first is to do an aerobic warm-up, such as jogging for twenty or thirty minutes. Do a crunch first, lie flat and raise your legs side by side, bend your knees slightly, put your hands next to your ears, bend your arms, clamp your elbows, roll up your upper body by the strength of your abdominal muscles, and then restore, pay attention to the shoulders to return to the horizontal position every time, the head does not touch the knees, the focus is on the abdomen rolled up.

Then lie on your back and press your legs, relax when you put your legs down and fall into free fall, and when you reach a level, use your abdomen to hold on to cushion, keep it level, and then slowly lift it up.

Do it in groups, each group should be exhausted, 30-50, each action can be done in 4-6 groups, rest for no more than 2 minutes, and then continue, the training of abdominal muscles is not a large weight but more times to produce results. A few hundred per day plus diet control will have a noticeable effect.

A bowl of millet porridge every night, don't ask me if I drink it before or after meals, hehe, don't eat the rest.

Half a month to see results.

Eat less and exercise more, hehe! That's all there is to it

Insist on fifty push-ups and sit-ups a day, you can increase it step by step, little by little, and the effect will definitely be obvious after a year, and it is important to persevere! There is also the need to pay attention to your diet, and you must quit overeating....That's how my abs worked, and I said handsomely...Hey.

The easiest way to do 100 sit-ups at night with your legs vertical. It's best not to intermittently. After about 20 or so, there will be significant pain in the abdomen.

You can do sit-ups in groups、、、 the effect is very good, and you can stick to it!!

Introduction: I often find that many friends have more fat on their abdomen, and when they wear clothes a little tighter, they will show obvious swimming rings.

In fact, you can effectively reduce body fat through some relatively simple methods, and other abdominal fat can slowly become tighter, and the formation of abdominal muscles will not only be more toned, but also very good for health.

Double flexion

Preparation: Lie flat on the floor or on a yoga mat with your hands at your sides, your toes up and your legs together, and your jaw slightly tucked.

Action Essentials:

1. Inhale, exhale slowly, and then rely on the muscle strength of the upper and lower abdomen to bend the upper torso and lower hips of the body, and bend the legs to less than 45 degrees until the chest is about to touch the knees.

2. Inhale slowly, then slowly turn the legs and back of the body to the sides until you return to the original position.

Notes:

1. It is necessary to rely on the strength of the upper abdomen and lower abdomen to contract, and no inertia can be used.

2. When shrinking to the apex, keep a slight pause.

Plate supine reverse crunch

Preparation: Lie on your back on the tablet, hold the edge of one end of the dumbbell bench with both hands in reverse from the top of your hands, keep your legs straight and your body on a horizontal line, your back against the dumbbell bench, and tighten your abdominal muscles.

Action Essentials:

1. Inhale, slowly exhale and flex the hip and knee joints at the same time, so that the thighs and calves are folded together, and then rely on the strength of the abdomen to curl the abdomen, so that the lower part of the abdominal muscles is flexed, and the thighs, knees and other parts are bent and rolled towards the head until the lower back leaves the dumbbell bench.

2. Hold for 1 second, slowly press the trajectory just now, fall back until you return to the starting position, repeat the second time, 25 as a group.

The muscles of the abdomen will take longer when exercising, and they can also be completed by a lot of equipment, which is in the process of exercising, it is best not to rush it, you should slowly increase the intensity and time of the exercise, and you can also spread the time of exercise every day to avoid the discomfort caused by sudden strenuous activities to the abdomen.

Lie flat, hold your head in your hands, and bend your hips and knees at 90°:

Inhale, keep your shoulders off the ground, bend your knees and raise your head with your legs bent up, and curl up your whole body.

Exhale when the action is complete.

Lie flat on your knees, with your feet on the ground and your head in your hands:

Inhale, bend over and lift your torso up.

Exhale when the action is complete.

Return to the starting position, do not stop, and move on to the next movement.

Repeat until your abdominal muscles feel hot.

This exercise works the hip flexors, oblique abdominal muscles, but mainly the rectus abdominis muscle.

Stand with your feet slightly apart, your left hand behind your neck, and your right hand holding a dumbbell

The body is bent to the left.

Return to the starting position, or passively bend your waist slightly to the other side.

Exercise equally on both sides of your body, with no pauses in between.

This exercise focuses on the oblique muscles of the abdomen on the ventral side. It also has a certain exercise effect on the rectus abdominis and quadratus lumbos.

Stand with your feet apart and place the crossbar above the back of the trapezius and deltoid muscles in the back of the neck, and do not lift or press down on the crossbar

Turn the torso from one side to the other.

The gluteal muscles contract in equal length during the maneuver to keep the pelvis still.

When the right shoulder is turned forward, the right external oblique and left internal oblique muscles can be exercised, and the rectus lumbar muscle and the left erector spinae can also be lightly exercised. To increase the intensity of the exercise, you can arch your back slightly. This exercise can also be done while sitting on a bench with the legs apart, so that the hips are immobilized and the abdominal muscles are exercised separately.

Place your elbows on the elbow support cushion and rest your waist on the lumbar support cushion:

Inhale, bend your legs up and raise your thighs close to your chest, and your abs contract and arch your back.

Exhale when the action is complete.

This exercise works the hip flexor muscles, particularly the iliopsoas, oblique abdominal muscles, and rectus abdominis muscles.

Movement changes: 1. Exercise the abdominal muscles alone, which can limit the range of motion, but the knees should not be lower than the horizontal plane and keep the spine slightly flexed.

2. When the muscles can be contracted to the maximum extent, stay for a few seconds.

Do sit-ups with your hands and ten fingers crossed behind your head, if you can do a group of 20 for 3 rentals a day, after 2 months you can see abs that are the envy of others.

Exercise point 1, keep the breathing regular, do not breathe more than 5 times in a group 2, when doing sit-ups, keep the feet still (that is, do not move the feet) 3, the hands are leaning behind the head (do not be forced), do not hold the head (head and neck straight), and keep the hands parallel to the shoulders and chest.

You can find someone to help you hold your feet down, if you don't, you shouldn't be able to get up.

Do you have 100 sit-ups in one breath? Yes, you do it in vain, Practicing physical education is never a quantitative change that causes qualitative change, you try a group of 30, 3 groups a day, with a break in between, 2-4 minutes

This , uh.

I guess I should do more exercise.

I see that my brother usually does regular exercises, and then he is in good shape, and his abdominal muscles are quite obvious.

My brother doesn't know how to do that, anyway, he doesn't stop exercising every day.

1. All the ways to exercise the lower abdominal muscles:

1. Before a workout:

1.Be sure to take a few minutes to warm up before exercising.

2.Don't be impatient, the slower and more accurate the movement in muscle training, the more obvious the effect, and the movement is indeed more effective than doing it in a hurry.

3.People with a lot of body fat must do cardiopulmonary exercises first, such as jogging, swimming, cycling, etc. Do cardio exercise four to five times a week, and do cardio exercise for at least 40 minutes.

It is useless to do resistance training alone, because the muscles that are trained are covered with fat.

4.People with a lot of body fat try not to eat after 9 p.m.

5.When eating food, try to reduce the amount of starchy foods such as rice, pasta, bread, etcReplace with lean meat, fish, eggs, vegetables and fruits with less sweetness.

6.Exhale vigorously during exercise and inhale conversely.

7.When doing abdominal muscles, the muscles of the lower back are antagonistic muscles, so people with lower back problems must see a doctor, do abdominal muscle training must do what they can, and stop when the lower back is uncomfortable.

8.Another important point is perseverance + endurance + perseverance.

Second, the specific exercise method:

1.Lower abdomen reverse crunches.

Lower back force: low risk.

Lie flat on the floor with your hands at your sides to stabilize your body, and bend your feet and knees at about 90 degrees. To exercise, lift your hips firmly with your lower abdomen, keeping your knees as close to your chest as possible, and then slowly return to the starting point. Repeat 15-20 times.

2.Flank Broom Twists Flank Twists.

Lower back force: low risk.

Keep your feet shoulder-width apart, your knees slightly bent, and your hands open on long sticks. During the exercise, the upper body rotates to the left about 80 degrees, and then slowly rotates back to the right. The number of repetitions is 25 times on each side.

Note: If you have problems with your lower back and spine, the rotation angle should not be too large, and the posture of the lower body should not follow the rotation when rotating.

3.Epigastric crunches : touch knee and knee rolls.

Lower back force: low risk.

Lie flat on your upper body, bend your knees at about 60-90 degrees, and rest your hands on your knees. When exercising, use your upper abdomen to drive your upper body, and your palms will move forward slightly, as long as you feel the exerciforce in your upper abdomen, and then come back slowly, don't let your shoulders touch the ground. Repeat 15-20 times.

4.Compound movements Upper and lower abdomen elbows to knees

Lower back stress: medium risk.

Lie flat on your upper body, with your hands next to your ears, and bend your feet more than 90 degrees from the ground. When exercising, push your body and feet inward with your abdomen, keep your elbows as close to your knees as possible, and slowly return to the starting point, with your feet down and shoulders on the ground. Repeat 12-15 times.

The important thing in muscle training is to experience the movements, not to blindly pursue quantity and speed. What should be paid attention to is to start slowly at a uniform speed and maintain the highest power point. Abs sit-ups, hanging leg lifts.

The most taboo thing about sit-ups is that the speed is fast, it looks like a tiger and a tiger, in fact, it just started with explosive power, and the remaining 90% of the process is pretending, so it must not be fast, to maintain a uniform speed, keep the abdominal muscles always in a tight state, and you really want to do more with half the effort, just do this, when you reach the body and the plane at a constant speed about 30 ° angle, don't continue to go up, but keep it, and then fall back and come again, this angle is the apex of the abdominal muscles, If you usually do 100 it is very easy, I guarantee that if you do the standard of 40 will reach the training amount, and you can know the effect the next day, so cool that you scream.

In short, the most important thing is to appreciate the movement.

First, it is recommended that you do aerobic training 3 to 5 times a week.

Don't be too strong.

For example, jogging and brisk walking are fine.

It must be guaranteed every time.

More than 20 minutes.

That's how the body can use fat!

Second, targeted ab training.

The abdominal muscles are mainly divided into the upper abdomen (the upper 4 pieces) and the lower abdomen (the position of the lower abdomen), and you only need to take 20 to 30 minutes a day to train it.

Do 3 to 4 sets of each movement, and each group must reach exhaustion.

The rest time between groups is controlled to about 30 seconds.

Choose 3 or 4 moves!

Control point diet.

Eat small, frequent meals. Eat mainly high-protein foods.

In 2 weeks, you can see the abs of your dreams!