Detailed introduction to effective abs muscle training methods for girls

There are some training methods for how a person should train his abdominal muscles. Among the training methods, some methods are suitable for girls and some methods are suitable for boys. However, these training methods are also of particular importance. So, what are the effective abdominal muscle training methods for girls? Let’s take a look together!

1. Pull-up knee flexion

　　However, pull-ups are also a difficult problem for many women, but it is not difficult for people with many fitness experience. The movements should be carried out on the basis of pull-ups. How to do it specifically? First, hang the body on the parallel bars, and in the pull-up posture, straighten the whole body, then flex the knee, so that the knee should be as close to the chest as possible, and the base of the thigh is squeezed with abdominal muscles, repeat 15 training times, the training volume and strength The degree is the most reasonable!

2. V-shaped squeezing

　　Sit your body on a chair, that is, your buttocks are on the chair, and the other parts are suspended outside without direct contact with the chair. Hold the edge of the chair with both hands, bend the upper body slightly, stretch your legs, and then flex your knees and pull back to squeeze the abdominal muscles. Remember to move your body and lower limbs to the abdomen at the same time, and eventually it will appear in a V-shaped shape. Repeat the abdomen and practice about 15 times in a group, and the effect is very strong!

3. Clamping dumbbell V-shaped squeezing

　　This is the enhanced version of the previous action, which is to clamp a dumbbell with both feet in all the above actions, that is, load-bearing V-shaped squeezing. From a fitness perspective, the change in weight has a good promotion effect on the training effect! If you insist on the previous action, if you feel strong This action is not enough, you can choose this action.

　　4. Pull-up flexion body

　　　The pull-up body is a bit similar to the first action, but it is not a knee flexion, but exercise the lateral abdominal muscles, that is, bending the entire lower limbs to achieve the effect of exercising the side abdomen. Specifically: hold the pull-up body, bend the two knees, hold the entire lower limbs first, then lift the entire lower limbs, and bend to one side at the same time, repeat the training on both sides, and the exercise on the entire abdomen will be more coordinated.

5. Unilateral tension training

　　Traditionally is the training of the tensile bird, but this action is the one-side training of the standing posture. First, the standing posture is the up and down side of the tension instrument, the side of the abdomen is held. The part is excellently trained, of course, this is also a training exercise that needs to be performed on both sides. Remember to exercise until it is done!

6. Lower limb tension training

This action requires a pulling ring or a hanging rope, and it is best to put your legs safely on it. The specific action is: first plank support posture, keep your upper body still, lift your feet up and place them on the pulling ring, and then rely on the mobility of the pulling ring to squeeze your feet back and stretch your abdomen, squeezing and stretching your abdomen at the same time. Stimulating the abdomen to the greatest extent is very helpful for training good-looking abdominal muscles!

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