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The way to exercise the abdominal muscles, there are, one, exercise, pedal on the floor in the air, the lower back is close to the ground, put both hands on the side of the head and open the arms, lift the legs and slowly carry out the action of boarding the bicycle, two, exercise, the fitness ball curl and lie flat on the fitness ball with both feet flat on the ground, put the hands on the side of the head, arms, open, chin to the chest slightly retracted, exhale, contract the abdominal muscles and lift the upper body about 45 degrees, hold for two seconds, and then slowly return to the starting position, in order to maintain balance, measure the angle, you can separate more, exercise roll, on the floor, the ground, hands open crossed. The knee joint is empty, exhale and contract the abdominal muscles, lift the upper body, the lower back cannot be held off the ground for two seconds and then slowly return to the starting position, four, practice, reverse crunch, let me be on the floor, the lower back is close to the ground, put my hands on the sides of the body, the legs are raised and the upper body is 90 degrees crossed, the knee joint is empty, tighten the abdominal muscles, then exhale and slightly lift the hips, hold the lower back slightly off the ground for two seconds, then slowly return to the starting position, practice, traditional, crunch, on the floor, lower back close to the ground, hands on the head, Open legs, abs. Two seconds and then slowly return to the starting position, six, practice, do sit-ups, first lie on a flat floor, knees curled up to about 90 degrees, back close to the ground, two hands, half fists on both sides of the ears, arms, when you get up again, pay attention to the abdomen to start exerting force, let the head and upper body slowly leave the ground, move the upper body closer to the knees, slowly, use the waist strength to restore the upper body to a flat lying state, to choose to yourself is an action exercise, step by step.
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The way to quickly train abdominal muscles is as follows: 1. You can insist on doing sit-up exercises. 2. Maintain a good life and rest to ensure good health.
3. Insist on doing pull-ups or crunches. 4. Use dumbbells and other sports equipment for exercise. 5. You can also do leg lift exercises or twist crunches to perform abdominal exercises.
6. Prone planks can generally achieve the purpose of quickly exercising abdominal muscles.
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To exercise your abdominal muscles, you need to keep exercising, and you also need to do some targeted exercises that require the core strength of the abdomen.
1. Supine crunch exercise can be a good exercise for the upper abdomen.
2. Supine leg press can exercise the lower abdomen very well.
3. Supine rotation mainly exercises the internal and external oblique muscles, which is often referred to as the fat on both sides.
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Hello! If you train your abs faster, you can pull pull-ups, do push-ups, and go to the gym to do other fitness programs.
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Insist on practicing more than 6 sets of these movements every day, and soon you will feel your abdominal muscles.
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Lateral support rotation (20 reps for left and right), Russian rotation (16-20 reps for left and right), knee raises (16-20 reps for left and right), abdominal activation (for transverse abdominis muscles).
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You can practice the side support rotation, and then 20 times on the left and right; Russian turns, then 16 to 20 times left and right; Abdominal muscle activation, mainly for the transverse abdominis muscle.
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If you want to train your abdominal muscles, the first thing you must do is more than half an hour of aerobic exercise, first reduce the fat content in the abdomen, and then through Russian turns, hanging arms and bending legs and other actions, exercise the abdominal muscles, and insist on it for a period of time.
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Sit-ups There is no better way to connect your abs than sit-ups.
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There are many movements, such as supine two-ups, sit-ups with legs bent, and you can put your legs on the coffee table and lie on the ground to practice (this is more difficult), and who is that, who said that push-ups are for exercising abdominal muscles, obviously for exercising arms and pectoral muscles.
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You can do sit-ups, but stick to it
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Sit-ups, push-ups for boys...
1. The most important thing is perseverance, and if you don't practice every few days, it will automatically shrink. >>>More
Fat loss There's no other way Abs are born with.
Hello, if you want to train your abdominal muscles quickly, I will teach you more scientific, the simplest and most practical, healthy and effective movements; It is recommended that you do more: sit-ups, supine crunches (lie flat on the upper body and do not move, and return the legs before receiving the abdomen), supine leg press (lie still with the upper body, slowly lift the legs together to a 45-60 degree angle, and then put them down), high leg sit-ups (put the feet on the stool), supine two-end rise (lie flat, upper body and legs raised at the same time), supine turn waist (prepare to do the same as sit-ups, hands crossed on the shoulders, the difference is that when getting up, the left elbow touches the right knee, lie down, when you get up again, the right elbow touches the left knee and then lie down, So count one), Prone up (lying on your stomach below the waist and not moving, upper body raised), Prone with both ends up (lying on your stomach, upper body and legs raised at the same time), Lying on your side (lying on your side, getting up your upper body, fixed below the waist), Side leg lift (lying on your side, upper body not moving, upper leg slowly raised to 45-60 degrees, and then lowered). Note: >>>More
Preamble: For people who like sports, it is important to be comfortable and casual in choosing shoes, so that you will not feel tired when exercising. Nowadays, sneakers are also very popular, whether it is with pants or skirts, they can show different styles, and many people will like to use sneakers to match skirts, so that they will not get tired when shopping or going to work. >>>More
In fact, I think the abdominal muscles are very easy to train, I will have abdominal muscles when I eat meat, sit-ups, crunches, and planks are all good things to train waist and abdominal strength! But these alone are useless, the belly will get bigger after a long time, and it must be combined with aerobic exercise! For example, skipping rope and running to lose belly fat and other exercises, slowly there will be lumps, at this time it is OK to do more two ends to keep the block, the feeling is really handsome, every time you change clothes, you have to appreciate yourself for a long time.