I want to exercise my lower abdominal muscles when I am 20 years old this year, why do I have a stom

Normal, I don't exercise for a long time, and occasionally I exercise like this, don't worry, just stick to it.

I'm tired of my abdominal muscles, so don't practice these days.

In fact, the culprit is lactic acid. If you don't exercise for a long time, the secretion of this substance is relatively small and slow. Drink some milk or dairy products after a workout to relieve the severity slightly.

If you have a bad stomach, don't do strenuous exercise.

It's normal, the muscles are tired, and it doesn't hurt after a week.

The stomach can also cramp, and there are also things similar to ligaments in the abdomen. The best way to exercise your abs is to run and play football, the kind that runs all the time, and it's useless to play basketball!

First of all, the abs are a piece.

A muscle group that can be exercised almost every day

Muscle pain. It's your workout that makes a difference, abs workout.

Try to stick to it.

It is recommended to take one day off a week

Try not to do sit-ups.

Because it will damage your spine, sometimes you may find that your abdominal muscles are not painful and your back is sore

Two methods are recommended.

Start by lying flat. Spread your legs shoulder-width apart.

The angle between the upper and lower legs is 90°

Put your hands on your ears

Then use your abs with your elbows.

Go to your knees

This method of exercise can reduce the pressure on the back, and if you want to train the flank, use the right elbow enough for the left knee and the left elbow enough for the right knee

When you feel your abs.

When the strength is much greater than before, and the above methods are not enough for your workout, you can choose to start from both ends.

That is, lying flat.

Carry your hands with your abs.

Go to the double horn, when you can do this 20 times in a group, 6 sets of 2 minutes in each group, you will be out of the way

Hope my answer.

It will help you

Take a few days off! Exercising too much is also a damage to the muscles!

Pull-ups, push-ups, all practiced.

The most important thing in exercise is perseverance, perseverance will be beneficial, soreness is okay, the body will get used to it. If you want to train the hardest abs, you can't hold on and give up sooner or later! With a quality that suits you, exercise every day, and there will be results, come on.

This can occur when you don't exercise for long periods of time, and it's a normal muscle response. Don't worry, it means that you should continue to exercise after the exercise has an effect, and this phenomenon will disappear naturally in a few days. If you want to get rid of the soreness, you can take a hot bath or do ** can relieve it.

Thank you. Don't stop.

It started like this.

It's right to keep practicing.

But it's a little shorter.

Some, past this time.

The interval will be fine.

That's how I started with it.

Still holding on.

It works well.

Happy to you! This is normal, indicating that the training is still effective, that is, the feeling of muscle soreness, if it is sore, then rest for a few days, and then continue when it is not sore, the abdominal muscles can not be practiced every day, the muscles of the whole body are the same, and they all need to be properly rested.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a circle.

It's the case with everyone, including the abs, and when you work out in the future, you have to pay attention to your posture and force.

Normal, the pores will open and sweat at the beginning of exercise, not only your stomach will be cold, but your waist will be cold when you touch it with your hands, but the stomach is relatively sensitive, and you should end slowly after running, don't suddenly stop running, that is not good for the body.

Well, I'm starting to hurt the second round, and I'm getting more exercise, and I'm getting more muscles.

Don't drink water and eat before exercising.

Here's how to effectively exercise your abs without harming your body:

Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body so that the tips of both fingers can touch the ankles, quickly lower the body, get up again and touch the ankles, and repeat.

1.Pay attention to the arms to be straight, fingertips to the ankles, this action to have a certain speed, the mental number of 1 second to complete an action, fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds.

2.Legs Rise Lie on the floor or cushion with your legs raised and slightly bent, and your arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat.

Using the strength of both legs to drive the body up, while the abdomen is pulled and forced, is very helpful for abdominal muscle exercise.

3.Pull left and right sideways, lie on the floor or cushion, bend your legs, keep the soles of your feet as close to the ground as possible, raise your neck and head slightly, your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation.

4.Twist your arms and upper body to the side so that your right hand can reach your right foot, and then restore it to another direction.

5.Lying down walking, the essentials of the movement are very simple, lie down with your body and walk with your feet in the air.

6.Stretch your abs and sit on the mat with only your hips on the floor, your legs and upper body as close together as possible, then quickly separate and back together. Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

Many tutorials recommend this movement, the effect on abdominal muscle exercise is more significant, and at the same time requires a certain speed, the test of abdominal muscles is also relatively large, you can adjust the intensity when you start to do it.

Pull straight with one leg facing the ground, elbows and forearms on the ground, one leg on the ground, the other leg straight and off the ground and about one foot length from the ground, 15 seconds, change legs to do the above movements.

Normal: Let's rest first! At the beginning of the workout, it's like this, tearing, recovering, tearing, and recovering all like this, and it's all about boosting muscles. How did the 6-pack 8-pack abs come about!!

Let's stop practicing for a while, and then practice again! Pay attention to rest, if you have a large amount, you should rest for a few more days! It's okay.,It's easy to disappear when you suddenly practice violently.、、、 I'm basically less than twice a week.,It's OK to maintain strengthening.、But you can't be lazy all the time.,It's going to degenerate!

Also, do more push-ups, which is also useful for the beauty of the shape of the abdominal muscles, and you can feel the power point and protrusion shape of the muscles when you do it.

You'll need to pull the root before and after each workout.

Prevention and treatment of muscle aches:

1. Arrange exercise reasonably. After a period of exercise, the amount of exercise that originally appeared in muscle soreness is less symptomatic.

2. Locally warm and rub the drug. Soaking in warm water after a workout can reduce muscle soreness.

3. Stretching muscles can reduce soreness. 4. Do a good job of preparing for and organizing activities when exercising.

Many friends will have sore muscles for several days after each exercise, here is a set of exercises to stretch muscles, sports enthusiasts collect it, practice after each exercise, no longer muscle soreness.

It should be that you exercise too quickly, do anaerobic exercise, produce lactic acid, feel a little sore, it doesn't matter, don't use a lot of exercise, a little gentle, it doesn't matter! You can increase your exercise from less to more!

Can't wait! Continue to exercise, and remember to keep exercising your abs (o).

Take a break and then practice, the big muscles can't be in a hurry, otherwise the muscles will be very injured.

1. It is normal for people to have muscle pain during exercise. The reason why muscle pain is the process by which fat is converted into muscle.

2. When there is muscle pain at the beginning of the exercise, it is the time to continue exercising, so you should not stop. The second is to increase the amount of exercise.

3. Exercise should be based on the individual's physical condition, and the method of moderately increasing the amount of exercise should be adopted. It is not advisable to overexert yourself, and you can often massage the sore area by yourself to relieve the pain level. so as not to cause physical damage.

Find a doctor to make sure you know, and if there is no problem, you can continue to exercise.

Because the muscles are sore! It may be that the load is too high and the muscles are deprived of oxygen!

This shows that your workout is working.

Hold on a little longer, and you'll be fine.

You have to increase the amount little by little every day, do five sets on the first day, do six sets on the second day, and stick to it like this until it will have an effect, and it will ensure that it does not hurt your muscles.

That's sore!! There is a mantra that soreness should be increased, and numbness should stop!! There are also exercises with a small number of sets and a large number of sets are the best.