Six ways to build super strong abdominal muscles, bare hands and equipment

Six ways to build super strong abdominal muscles with bare hands and equipment

The secret to fitness is not that you have applied for a fitness VIP card with XXXXX, nor how awesome fitness coach you hired, but that it is your own persistence. If you have only trained for a few months, I believe that a good figure will not stay on you for a long time. If you are now focusing on training your abdominal muscle lines, then the following 6 trainings can help you solve the abdominal muscles in a different way. Fitness ball sit-ups

The movements are basically the same as ordinary sit-ups. You can use your hands to cross your chest or gently support your ears. Using a fitness ball to do sit-ups can make the upper body rise larger, thereby reducing the movements. Difficulty. It is more suitable for "new students" or girls in fitness, so it is the best choice for girlfriends to exercise together.

Ideal number of groups: 20 pieces/group, do 3 to 5 groups.

Release legs and curl the belly

Lying on your back, palms down, and your arms naturally stretch out and place them on the side of your body. The legs (ankles) cross, the abdomen are forcefully raised, and the knees can be slightly bent. The lower abdomen exert force, straighten and lift them up, and drive the hip amplitude as much as possible from the ground.

Ideal number of groups: 20 pieces/group, do 2 to 3 groups.

TRX curls

Set your feet into the training belt, support the ground with both hands, and slowly bend your knees forward, and make a kneeling posture, try to be close to the abdomen. This action is against arm strength The amount requirement increases with the degree of knee bent. As long as you feel it is not too difficult, you can kneel down as much as possible, but do not really touch the ground.

Ideal number of groups: 20 pieces/group, do 2 pieces.

Instrument curls

Bend the knees, step on the instrument with both feet, hold the handrails tightly with both hands. The abdomen is tightened to lift the upper body. Let the elbows be as close as possible to the knees. Because during the movement, you can use the equipment to pull the instrument forward with both hands, so the movement is not difficult, suitable for brothers who have just started to exercise.

Ideal number of groups: 20 pieces/group, do 3 to 5 pieces.

Lying on your back and retract your legs

Bend your arms and support your palms on the ground, so that the upper body and the ground form an angle of about 60° .Tighten the abdomen, lift both legs off the ground (only the buttocks are on the ground). The abdominal muscles exert force, bend the legs to approach the chest. Slowly stretch the legs, restore to the initial movement and repeat. Pay attention to the movements when closing the legs, and try to stretch the legs as slowly as possible, and the legs cannot touch the ground during the whole process.

Ideal number of groups: 20 pieces/group, do 2 groups.

Suspended legs

The back is close to the inflatable hemisphere, hold the handrails with both hands. Use force on the abdomen to drive the hip joints, and lift both legs forward. Beginners can choose to lift the legs to reduce resistance, which is easier to complete than straight legs. If you have the ability, you can bend your legs to the left and right sides of the body to train the oblique abdomen.

Ideal number of groups: 10~15 pieces/group, do 2~3 groups.