If you want to attack the abdominal muscles, what details must be done?

It is necessary to make the foundation of using the abdomen to exert force. Be sure to adjust your breathing when exercising, and exhale when you exert yourself. Inhale as you relax. These are all details that should be done well when training your abdominal muscles.

First, strictly control sugars and fats in the diet. Second, warm up well before exercising. Third, pay attention to the method when doing sports, blind training will only hurt yourself.

Personally, I think that when you want to tackle the abdominal muscles, you must pay attention to reasonable exercise, whether it is plank or use equipment, etc., it needs to be done moderately.

Our abdominal muscles can be divided into upper abdominal muscles and lower abdominal muscles, which can be exercised through different workout movements. When it comes to the abdomen, it is a body part that people love and hate, because people with abs, both men and women, are generally in good shape, and abs are very attractive. But for most people, it is difficult to exercise for a long time, or it is difficult to exercise to the abdomen, so a large amount of abdominal fat is hoarded, forming a "small belly", not to mention that it is not good to wear clothes, and there are certain health risks to the body, so this time we will talk about how to exercise the abdominal muscles.

How to exercise the upper abdominal muscles? Plank exercise: Bend your elbows to support the ground, your elbows are straight but not bent, and your toes are on the ground, the same width as your shoulders.

Keep all parts of the body on the same plane, pay special attention to the waist should not collapse, tighten the hips and abdomen, breathe naturally, hold on until you are exhausted and then rest, and then do the set after relaxing. Plank is a good way to exercise the abdomen, throughout the exercise, through the force of the abdomen to maintain the balance of the body, but also a good exercise of the whole body endurance.

What are some ways to exercise the lower abdominal muscles? Supine leg raise: Face up, lie flat on the ground, and use your lower abdominal muscles to lift your legs up.

This can exercise our lower abdominal muscles well, and can also exercise the legs to a certain extent, but pay attention to the power point, don't put the cart before the horse. Reverse crunch: Similar to sit-ups, normal crunches are to use the upper body to move closer to the legs, while reverse crunches are to roll up the two legs and use the legs to push towards the chest, and the range of action can be increased when bending to enhance the effect.

There are many ways to work your abdominal muscles, but it's important to take it one step at a time. Friends who exercise must have such an experience, I haven't exercised for a long time, I did a few sets of exercises, and the next day I had back pain, especially the tearing feeling in the abdomen, which would affect our normal life, so friends still exercise moderately and gradually increase the amount of exercise.

To train abdominal muscles, it is necessary to do more exercises that use abdominal strength, first talk about 4-pack abdominal muscles, you can put your feet on a stool, high platform and other places, thighs and abdomen at 90 degrees, and then do 5 groups, at the beginning, at least 30 per group, with the increase of strength, each group can increase the number, you can also hold a barbell plate in the back of the head; Then there are the flank abs, to practice the flank abs, you can do sit-ups when you are lying on your side, hold your head with one hand and put the other hand on your abdomen, for example, if you lie on your left side, put your left hand on your abdomen, put your right hand behind your head and hold your brain, do sit-ups, and another way is to do lateral exercises while holding dumbbells while standing. This is followed by the exercise of the lower abdominal muscles, which can be exercised by the abdomen, two ends, falling on the horizontal bar or supporting the parallel bars to tuck the abdomen.

Each action is 5 groups, each group is at least not less than 20, abdominal muscles for fat people, is the most difficult muscle group in the human body to train, exercise is persistence, the exercise interval is three to four times a week, adhere to three months, there is quite obvious results, I wish you success.

Sit-ups, exercise the upper four-pack abs, crunch legs and air pedal are exercises the lower two-pack abs.

There's also the single-arm dumbbell side pull, which works the trapezius muscles.

Sit-ups only have an effect on the six upper abdominal blocks, and the rectus abdominis and external oblique muscles need to be trained separately.