Have you learned the efficient abdominal muscle training method? A group of high-efficiency abdominal muscle training exercises to quickly shape
Abdominal muscle exercise method, have you got it?
Many fitness friends may ask, how come there is still no effect after exercising for a period of time? Abdominal muscle exercise can’t be done overnight, it needs exercisers to keep exercising every day, if three days of fishing and two days of netting exercise, the exercise of abdominal muscles will have no effect, on the contrary, it may lead to rebound and accelerate fat Oh, the accumulation.
Dear fitness friends, the first condition for exercising abdominal muscles is to reduce body fat. You may wish to measure the fat in the lower abdomen. If the abdomen looks loose, and you can even pinch a piece of meat, it means that there is too much abdominal fat. First of all You need to reduce the fat around the waist in order to exercise the abdominal muscles.
Today, the editor will share with you the method of abdominal muscle exercise. The following 1 group of exercises can effectively eliminate fat on the upper abdomen and sides of the waist, and reduce body fat.
- Supine touch the ball
This action mainly uses a small yoga ball, requiring the practitioner to hold the ball with both hands. This action can not only exercise the abdominal muscles, but also effectively exercise the muscles of the arms and buttocks, and tighten the buttocks. It is a good exercise method for women.
(1) Preparatory action: The practitioner lies on his back on the ground, with his legs stretched forward and straight, his heels touching the ground, his back and buttocks close to the ground, his hands holding the yoga ball over his head and straightening upwards, his hands close to his ears, Keep your arms straight, hold the yoga ball with your fingers spread out, remember to hold the ball firmly, relax your body and mind, and adjust your breathing.
(1) Preparatory action: The practitioner lies on his back on the ground, with his hands naturally placed on both sides of his body, with his palms down on the ground, his knees bent, his abdomen under pressure, his legs lifted off the ground and stretched upwards, with the soles of his feet facing upwards, to keep his body balanced .
(1) Preparatory action: The practitioner lies on his back on the ground, with his hands naturally placed on both sides of his body, his palms touching the ground, his knees bent, his legs close together, his soles of his feet on the ground, and his calves and the ground form an angle of about 60 degrees.
(2) Action essentials: This action requires the center of gravity of the practitioner to be placed on the abdomen, the abdomen is stressed, the feet, hands and upper body must be lifted off the ground at the same time, and the practitioner should pay attention to maintaining body balance.
(3) After the movement is ready, adduct the abdomen and put pressure on the waist. The upper body drives the arms and the yoga ball off the ground to stretch upwards. At the same time, lift the feet up until the yoga ball touches the toes. Keep the buttocks close to the ground. After a few seconds , the practitioner returns to the supine state, and insists on doing this action for 10-15 times.
- Lie on your back and lift your legs alternately left and right
This action requires the legs to be lifted up and kept perpendicular to the ground. By stretching the legs, the ligaments of the legs can be effectively exercised. Note that the stress point is still placed on the abdomen, which helps to exercise core muscle groups such as the rectus abdominis and transverse abdominis.
(2) Adjust your breathing, keep your upper body still, sink your buttocks, swing your legs together to the right, return to the top of your body and swing to the left, keep your shoulders and hands on the ground, repeat this movement 10-15 times.
This action requires the practitioners to keep their shoulders, arms, and buttocks close to the ground, and mainly swing their legs, which is very effective for abdominal exercise.
- Lying Alternate Heel Contact
This action requires the practitioner to keep their legs still and mainly swing the upper body. It seems not difficult, but it is a good way to reduce body fat.
(2) After the preparation is ready, keep the buttocks and soles of the feet close to the ground, the waist is stressed, the head and shoulders are slightly lifted off the ground, the upper body drives the arms to swing to the right, and then swings to the left after returning to normal. Repeat this movement for 10-15 minutes Second-rate.
This action can eliminate the fat on the side of the abdomen to the greatest extent, reduce body fat, and lay a good foundation for the exercise of abdominal muscles.
What I am sharing today is these three exercises for exercising abdominal muscles. After the exercise, please remember to relax your muscles. We will continue tomorrow!