How to strengthen the abdomen and what is the fastest and most effective

Crunches, leg raises, planks.

are all very effective, but if you have to switch movements frequently, and stare at one action to practice, the effect will get lower and lower.

Changing movements frequently and increasing the intensity step by step can be effective.

Action Essentials:

1.Hold the parallel bars with both hands to support your body, straighten your toes, bring your legs together so that your body is in a straight line and vertical to the ground, your eyes are level, your shoulders are relaxed, and you don't let your trapezius muscles participate in the movement, then inhale deeply, tighten your abdomen when you exhale, lift your legs in front of you, don't bend your knees and ankles, always keep them straight, pay attention to your legs don't exert yourself, and keep your muscles tight.

2.When the legs are raised parallel to the ground, stop, hold for 1 2 two seconds, fully feel the feeling of tightening the abdominal muscles, and then slowly fall down and restore, the legs are guaranteed to be always together, not separated, and then the abdominal muscles are exerted again, and the exercise can be repeated.

Notes:1The action is more difficult, and the comprehensive quality requirements are high. So you should put your parallel bars leg on your abdomen and practice the first movement.

2.The movement requires a strong arm to support the parallel bars, otherwise there is no chance to get a workout if you are unable to support the abdomen. Therefore, the arm strength should be increased to a certain level first, otherwise the exercise will not be possible.

3.Do not swing your body back and forth during the movement, which will affect the exercise effect of the abdominal muscles. Therefore, the coordination of the body and the ability of the muscles of the body to work together are prerequisites.

4.When lifting your legs, don't spread your legs apart and straighten them, otherwise you will feel very labor-saving, which will also affect the effect of the exercise.

5.All the difficult exercises require equally high breathing. Keep the rhythm of breathing when your legs are up and inhaling when your legs are down.

In this way, the number of exercises with reasonable breathing is many times longer than the number of exercises without paying attention to breathing. The effect of the exercise is even more obvious.

The following methods can speed up abs growth:

1. One minute of hand and foot support on the opposite side.

2. Sitting on the side with legs closed.

3. Turn around sideways in push-ups.

4. Sit-ups + continuous straight punches.

5. Lie on your back and fold your legs.

6. Push your feet left and right at the ground.

7. Flat prop up.

The first thing to make clear is that only low body fat will have a clear line of abdominal muscles, so if the abdominal muscles are not obvious, if you want the abdominal muscles to exercise effectively, you need to lose fat, the method is anaerobic plus aerobic exercise. The abdomen should be fully exercised, because the abdominal muscles are divided into rectus abdominis muscles, oblique abdominis muscles, transverse abdominis muscles, and the rectus abdominis muscles are divided into upper abdomen and lower abdomen. To lose fat, you need to finish your muscles and then go to 40 minutes of aerobic exercise.

Here's a list of simple and practical exercises: To do it in groups, do all the movements in groups of 10-15 reps, 4-6 sets, with a 1-minute rest between sets and 3-5 minutes between movements. If you can easily complete 20 of the following movements, it is still recommended to practice with weights, and try to do the movements as slowly as possible to increase the difficulty effect.

Upper abdomen: crunches, sit-ups are not good for the lower back, just use crunches.

Lower abdomen: Supine leg press with reverse crunch.

Abdominalis obliques: sideways support parallel bar knee raise.

Transverse abdominis: Plank.

Comprehensive: Aerial pedaling from both ends of the mountaineer.

First of all, you can use sit-ups, supine leg presses, two-head ups and other actions to practice the superficial muscles of the abdominal muscles, and at the same time add some static control of strength exercises, the method can choose push-up four-point support (push-up posture in which the upper limbs are supported up and do not move, static control) to improve the control of the deep abdominal muscles, this method can start from the flat ground support training, and gradually increase the difficulty; To increase the difficulty, you can choose to put your feet up and support your hands on the ground, or you can support your hands and feet on a high place to increase the difficulty.

1. Reverse the roll, fix the upper body, lift the buttocks off the ground, and use the strength of the abdomen to send the fixed feet up; 2 Pull-ups, use the contraction force of the latissimus dorsi to pull the body up, and then gradually relax the latissimus dorsi and let the body slowly descend; 3 Plank, lying prone on the ground, using your elbows, forearms and toes to prop your body in a straight line.

You can exercise the vest line in 7 days.

You can exercise the vest line in 7 days.

1. Reverse the roll, fix the upper body, lift the buttocks off the ground, and use the strength of the abdomen to send the fixed feet up; 2 Pull-ups, use the contraction force of the latissimus dorsi to pull the body up, and then gradually relax the latissimus dorsi and let the body slowly descend; 3 Plank, lying prone on the ground, using your elbows, forearms and toes to prop your body in a straight line.