Practice abdominal muscles? 3 kinds of movements are enough!

When it comes to abdominal muscles, many people find it difficult to practice! But as long as you remember two key points and persevere, you can definitely develop beautiful abdominal muscles!

　　Which two key points are?

　　Each of us has abdominal muscles! But some people have too much abdominal fat and are covered! Some people have too thin abdominal muscles and cannot support the lines!

　　So as long as you master the two key points of "increase the muscle mass of abdominal muscles" and "reduce subcutaneous fat", the clear abdominal muscles will run out by themselves.

　　How should you practice abdominal muscles? First of all, we need to understand the abdominal muscles! After understanding the structure and function of the abdominal muscles, everything becomes simple and clear!

　　Understanding abdominal muscles: rectus abdominal muscles, internal and external oblique muscles, and transverse abdominal muscles.

　　1. Reclini abdominal muscles (that is, what we often call the eight-pack abdominal muscles)

　　Some people like to compare rectus abdominal muscles to upper and lower parts. In fact, rectus abdominal muscles are a whole muscle

　　The rectus abdominal muscles start from the cartilage of the 5th, 6th and 7th ribs at the lower end of the chest, and stop the upper edge of the pubic bones. 　　The function of the rectus abdomen is to flex the spine, and the related movements are the various curl exercises we see most often (curl, reverse curl, etc.)

　　Recommended exercises:

　　　Curl (chest to pubic bone)

　　1. Relax the neck, put your chin into the front chest, and put your abdomen and lower back flat on the floor, with no space in the middle

　　2. Use the method of slowly rolling up. The spine leaves the ground one by one. When you put it down, you should also slowly put it down one by one. Just like a cool mat.

　　3. Don’t hold your head and focus. When rolling up, you can extend your arms forward to keep relaxed. Someone holds your hand and pulls forward.

　　4. When getting up, don’t leave the ground. Don’t do it. Roll as much as possible to the height you can, and stay squeezed for a second. Then slowly follow the original trajectory to the starting and end position. The abdomen always stay tight.

　　Recommended reading: Reverse curl (pubic bone rolls to chest)

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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