10 abdominal muscle training moves

10 abdominal muscle training movements

Many white-collar men have become big belly early, and they come to their door when they are just in their early thirties. Oh, there is no way to avoid headaches. In fact, not everyone can have a standard bodybuilding figure, but through little efforts, they can make themselves more sporty and sexy, and let the smooth lines, healthy image and masculine faces combine to create a man's true temperament! Abdominal muscle training is divided into three stages: primary, intermediate, and advanced training. Training the abdominal muscles step by step. Do not train beyond the level, otherwise it will not be It will only hurt your confidence in training, and it is easy to cause abdominal muscle strain. There are 10 abdominal muscle training movements in the three stages of training. I believe that as long as you train step by step, the abdominal muscles will definitely come out.

4 sets of each movement each time, 20 times per set. It is recommended to practice the next day. If you have abdominal muscle aches after just starting to exercise, you can rest for a few days and then start training after the abdominal muscles are not very painful. Generally, the abdominal muscles will hurt when you first start training, but after one pain, it will generally not hurt much. Elementary, intermediate, and advanced training plans, these 3 levels In the section, how long does it take to find each stage to be suitable for the next stage of training vary from person to person, and there is no unified standard. Some people are determined to insist on training once the next day, but some people delay training once or twice a week, so the training time of each stage is not fixed. As long as you feel that the primary training cannot meet your requirements for abdominal muscle training, you can enter the intermediate stage and then enter the advanced stage. When you enter a higher level of training, the training movements of the previous stage can still be practiced. After your abdominal muscles are fully trained, you can use the time and place. , arrange the movements at will.

Primary training plan

"Little belly" voice: I hope this series can gradually disappear, and don't let female colleagues call me "Little pig" again!

1. Lying bridge style

Position: Lying on your back, straighten your legs, support one side of the elbow, maintain a 90-degree angle, so that the elbow support point is on the same plane as the body.

Action tips: Use the elbow and the ankle on the same side as the support point, lift your thighs as high as possible, be careful not to shake, hold it for 5 seconds, and then slowly return to the starting position.

2. Relax your back and turn your body alternately

Starting position: lie on your back, bend your knees, place your feet flat, lower back close to the floor, and put your hands on your ears.

Action tips: Turn your body while lying up your abdomen and lying up, with your elbows close to one knee, contract and hold for 5 seconds. Then slowly return to the starting position, then do the opposite direction, alternate left and right.

3. Knee bend and lie up on your back

Initiate position: bend your knees, place your feet flat, your back close to the floor, and your hands on your ears.

Entertain exercises: Close your abdomen, lift your upper back, and hold it for 5 seconds.

Intermediate training plan

You have tasted the benefits of regularly exercising your abdominal muscles. You can buy some related fitness equipment, which will help you move towards a more perfect state.

1. Fitness ball Abdomen

Initiate position: Start with a push-up position, close your legs together, and place your tibia on the fitness ball.

OK the movement: Keep your head, back, hips, and feet in a straight line, slowly close your abdomen, bend your knees close to your chest, and keep it for 5 seconds. Then stretch your feet back and try to straighten your back as much as possible during the process.

2. Fitness ball weight-bearing and lying up

Starting position: Sitting on the fitness ball, lay your feet flat, slide the fitness ball forward slowly while leaning back until your hips are already hanging in the air. Try to lower the upper back to allow the abdominal muscles to be stretched maximum.

Action tips: Close the abdomen, lift the upper back, try to get close to the thighs as close as possible, do contraction movements at the apex, and then slowly return to the starting position. If your abdominal muscles are stronger, you can also hold a barbell plate to increase the intensity of the movement.

3. Static supine support

Starting position: support with your elbows, buttocks and toes, with palms down.

Entertainment tips: Tighten your body, keep your head, back, hips, and feet in a straight line, keep your abdomen tense, keep it for 70 to 120 seconds, and then slowly relax.

Advanced training plan

Any friends have begun to envy your beautiful abdominal muscles? The following more difficult movements can help you more.

1. Lie on your back and raise your legs

Starting posture: Lying on the fitness ball on your back, bend your knees, and put your legs together.

Entertainment tips: Slowly lift your knees, turn at the same time, squeeze your abdominal muscles, and perform contraction movements. Then return to the starting position, alternate left and right.

2. Reverse V-shaped starting

Starting position: Start with push-ups, put your legs together, and place your tibia on the fitness ball, keep your back and legs straight.

Action tips: Contract your abdominal muscles, move your feet to your chest as much as possible, keep your back and legs straight, and let your body become inverted V-shaped. Stop for a few seconds to the highest point, contract, and then slowly return to the starting position.

3. Weight-bearing ups

Starting position: Sitting on the fitness ball, place your feet flat, slide your fitness ball forward and slowly, and lean back until your hips are suspended. Hold a barbell piece in both hands and stretch back as much as possible, and then stretch back as much as possible. Try to lower the part to maximize the stretch of the abdominal muscles.

Action tips: Close the abdomen and then lift the upper back, place the barbell piece above the head, shrink at the highest point, and slowly return to the starting position. You can also practice empty-handed first and gradually increase it.

4. Stretch the kneeling position

Starting position: Close your legs together, kneel in front of the fitness ball, stretch your hands straight, and your fingertips against each other.

Action tips: Slowly push the fitness ball to the farthest point, so that the body can be fully extended, but be careful to tighten your back, but hips and thighs, so that it becomes a straight line above the knee. Be careful not to bend down and erect your buttocks to avoid leveraging force to affect the effect.