What training methods can double the effect of abdominal muscle training?

The first method, to control the diet, first of all, we must train the abdominal muscles, we must work the diet, so that our dietary intake can be controlled, so that we can effectively control the intake of fat. The second method is aerobic fat reduction. If you want to develop your abdominal muscles, you need to reduce fat.

The most effective** method is aerobic exercise, which can be done by running and jumping rope.

There must be a warm-up exercise in training, so that the body is more flexible. That's the training effect doubled. And you can get good results without injury.

1. Jump support.

Activate your muscles and bones before you start exercising to avoid straining your body during exercise.

1) Start by lying on your stomach, supporting your body with both hands, and do a push-up;

2) Get up immediately and touch your hands and feet;

3) Lean over again and do a push-up, repeating 20 times.

4) Pay attention to the strength of your arms and pay attention to safety.

2. Tumbling push-ups.

1) Start lying on your back, lift your legs and roll up, roll your body back, then lower your legs, and squat on the soles of your feet;

2) Immediately straighten your legs back, support your arms with both hands, and do a push-up;

3) Stand up again and repeat the movement of rolling the body, so that one is complete;

4) Repeat 20 rolls + push-ups.

3. Support the jumping legs.

1) Start with a plank and bend forward to do a standard plank;

2) Support your body with your elbows on the ground, start jumping to the left with your legs, and start jumping to the right side of your head again;

3) Repeat 20 times.

4. Scissor legs.

1) Lie on your back with your hands on your buttocks and lift your upper body slightly;

2) Start the legs to lift up, and the number of hanging ants trembles in mid-air;

3) Swing your legs, make scissors, swing your legs in the air 20 times, rest for 5 seconds, and repeat the exercise again.

For the above 4 movements, repeat each movement 20 times, and complete the 5 movements as a complete set, repeating 20 sets a day. Stick to it for a month and you can see results.

1. Boarding in the air: 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. Fitness ball crunch: Lie flat on the fitness ball, put your feet flat on the ground, put your hands on the side of your head, and open your arms. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position.

To maintain balance, you can spread your feet apart a little more. If you increase the difficulty, you can do it with your feet together.

3. Leg curls: 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.

Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

4. Reverse crunch: Lie on your back on the floor, your lower back is close to the ground, your hands are on both sides of your torso, your legs are raised at 90 degrees to your upper body, your legs are crossed, and your knees are slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5. Traditional crunches: 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.

Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

2.Using the strength of your abdomen, lift your left leg up until it is at 90 degrees with your upper body while your right leg is extended down.

2.Lift your body upwards with the force of your belly and lift your head and upper body off the ground until your elbows touch your knees.

2.Using the strength of your abdomen, lift your body upwards and lift your head and upper body off the ground until your elbows touch your knees.

3.Slowly lower your left leg and lift your right leg up.

The crunch is a highly effective training method for the abdominal muscles, which mainly works the rectus abdominis and internal oblique muscles. Keep your feet together on the ground and your hands at your sides.

The first training, the V-shaped dumbbell punch. As we do the V-shaped dumbbell punch, keep our knees slightly bent, lift our upper body and feet off the ground to make our body take on a V-shape, then let our hands hold a dumbbell, and then we rotate our body to work with the cross punch, taking care to keep our core tight as we train.

The second training, pull-up crunches. Pull-up crunches are like a hanging leg lift when we do pull-ups, we use a reverse grip to grasp the bar, the grip is the width of our shoulders, and then we go to roll up our body, and then lift our knees up to our upper abdomen. Then we contract at the top of the movement and tighten our abs hard.

The third exercise, Otis sit-ups. Grab a bar plate with both hands while training, then place the dumbbell plate in the position of our upper abdomen, and then when we get up, we push the dumbbell plate all the way to the top of our head. In our early training, we can choose to do it with our bare hands, and we should be careful to control the pace when we do it.

The fourth exercise, suspension alternately raises the knee suspension. When we train, hang on the grip bar, pay attention to the shoulder-width apart of our hands, and then we alternately lift our left and right knees, just like we pedal a bicycle in the air, taking care that we don't completely straighten our legs when we lower our legs in training, so that our core is kept full of power.

The fifth exercise, the reverse leg raise, crunch. Lie on the ground and put our hands on our sides during training, then we roll up our lower body, taking care to raise my feet as high as possible, and pay attention to the rhythm during training.

The sixth training, suspension leg raise. During Hail training we hang from the grip bar, taking care that our hands are shoulder-width apart, and then we lift our legs to flip our pelvis upwards to effectively train our lower abdomen.

Resistance sit-ups, push-ups, pull-ups, supine diagonal leg raises, hanging leg raises, supine crunches, these advanced abdominal muscle training can effectively help us exercise our abdominal muscles, so that the whole abdominal muscles look smooth, and the explosive muscles are stronger.

Sit-ups and sit-ups, Pingxin Zhengban support, body side sleeping, gear squat leg exercises, pull-ups, crunch exercises, these exercises all require good abdominal strength and can effectively and healthily train abdominal muscles.

You can do sit-ups, prone waiting, running, cycling, swimming, planks, pull-ups, brothers need to be divided according to their physical condition, and train through different training methods, so that they can better practice their abdominal muscles.

If you want to train your abdominal muscles efficiently, you can do these yoga for your abdominal muscles, such as: sit-ups, squats, planks, waist twists, crunches, planks and leg lifts, etc., which are very effective for slimming the abdomen, and long-term persistence can make the abdominal line more perfect.

Stick to push-ups. Push-ups work the muscles of the whole body, especially the muscles of the abdomen. Long-term exercise can develop six-pack abs.

Crunches, Russian turns, etc. The crunch consists of a lot of movements that can effectively train the abs. The Russian twist can train the waist and abdomen at the same time.

We can use planks and knee curls to make our abdominal muscles more powerful, and we can train the abdominal muscles we want.

Doing 50 sets of push-ups and 50 sets of crunches every day will definitely make your abdominal muscles better exercised and will make your abdominal muscles look stronger and firmer.