Which method for men to exercise their abdominal muscles is the most suitable

There are various methods in the exercise method, and among these methods, the training parts of each method are different, but these methods are also of particular importance. What is the method of men exercising abdominal muscles? So, what is the most suitable method for men to exercise abdominal muscles? Let’s take a look together.

1. Bicycle style

　　　Simulation of training abdomen by lying on the ground and simulating the way of pedaling the bicycle pedal alternately The muscle method. There are two groups of muscles, each group 24 times (12 stretches the left and right feet), and a 30-second rest time is allowed between each group.

2. Relax the supine curl

The most classic abdominal muscle training exercise is mainly used on the upper abdomen. During the exercise, both hands are placed behind the head. During the exercise, you must never use your hands to break your neck to help your body bend. There are 3 groups, 10-12 times per group, and a 30-second rest time is allowed between each group

　　3. Leg lifting on your back

　　　Lying on your back should act on the lower abdomen and lower waist. For beginners or people with weak waist strength, you can bend your legs to perform this action to reduce the difficulty. It should be noted that you should not touch the ground when the hem of your legs. There are 3 sets in total, each set 10-12 times, and a 30-second rest time is allowed between each set.

　　4. Timber-cutting

　　Trunk-cutting is an effective abdominal-lateral muscle training movement, due to negative The participation of heavy equipment can give extra stimulation to the body's muscles and achieve the effect of improving the abdominal muscle contour.

First of all, a weight-bearing equipment (optional equipment includes dumbbells, medicine balls, etc.). The weight you choose should be repeated 12 times in a standard way. It is best to ensure the training principles of fast up and slow down during exercise. Each time the dumbbell must be lifted over the head. A total of 3 sets are required, each set 8-12 times (complete 8-12 times on one side and change to the other side, and finish each side. A complete group is considered a complete group at a time), and there is a 30-second rest time between each group.

5. Tortoise rotation posture

The target muscle group is the external oblique muscle, upper abdomen, iliopsoas muscle, and serrated muscle. It also requires the help of a weight-bearing device (the first choice is a medicine ball, followed by dumbbells). For beginners, they can place their feet on the ground when they are carrying weights to reduce the difficulty. After reaching the middle and upper stages, they can leave their feet off the ground to increase the difficulty. During the rotation process, they must Always keep straight. A total of 3 sets are required, each set 12 times, and there is a 30-second rest time between each set

6. Swiss ball dumbbell bird

　　Different to the dumbbell bird we make, making dumbbell birds on Swiss balls requires the body to provide more muscles to participate, especially abdominal muscles. In order to ensure the balance of the body and the standard of movement, the choice of dumbbells should be light rather than heavy.

　　Practitioners should focus on There are 3 sets of waist, each set 10-12 times, and 30 seconds of rest time are allowed between each set.

7. Prone bypass style

　　To ensure beautiful abdominal muscles, back training should not be ignored. Sudden bypass training provides a perfect training method. In order to ensure the training effect throughout the process, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should always remain tight.

This action requires 3 sets. Beginners can start practicing from 30 seconds of each set, gradually extending the time to 60 seconds. The appropriate rest time between each set is 20-30 seconds (if the waist is uncomfortable during training, please stop immediately).

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