What is a good way to train abdominal muscles? In fact, the best way to train abdominal muscles is just one word: practice. If you don't practice, no matter how good the method is, it won't work for you. If you want to develop sexy and charming abdominal muscles, please remember: Persistence in practice is the best way. How to effectively exercise abdominal muscles and what are the methods to train abdominal muscles? Let’s take a look with me.
How to effectively exercise abdominal muscles
1. Running
Running is a simple exercise method. If you want to have a charming abdominal For muscles, running is also essential. Jog and sprint every day, and you must persist for more than 40 minutes every day to achieve the effect.
2. Run in place
If you don’t have the conditions or are unwilling to go out, you can run in place for more than 45 minutes.
3. Sit-ups
3-5 groups a day, 30 in each group. Remember not to just do sit-ups. Otherwise, if you have abdominal muscles and the sebum has not gone down, it will be a problem. No lines. Just for the sake of two lines, don't do too many sit-ups and increase your running time once the muscles are formed. Sammi Cheng runs for 2 hours every day, and there are many celebrities who run every day!
4. When exercising abdominal muscles, you must do aerobic exercise
Aerobic exercise It is better to swim, then jog. Regular exercise of sit-ups will make your abdominal muscles appear in pieces. However, some people want divided abdominal muscles. It mainly depends on what kind of abdominal muscles you want. Muscle type.
5. Lemon water
Drinking lemon water can help us eliminate toxins from the body, including various organs. It can also purify and smooth the stomach, and effectively reduce fat in the body and inhibit inhibition. Accumulation of fat. Experts explain that drinking a glass of lemon water before or after a meal can not only inhibit the accumulation of fat, but also make our whole body full of energy and strengthen the body's metabolism. Moreover, the potassium in lemon can also effectively get rid of edema. Experts suggest that adding lemon water to abdominal muscle exercises will achieve faster results in shaping abdominal muscles.
6. Push-ups
There are still some rules to follow in developing abdominal muscles, and that is the world-recognized push-up. And it doesn’t require a lot of space and time investment to practice. Just do 20 push-ups every day before going to bed.
Because it’s easy to get bored if there are too many, so I recommend you to wear headphones and play some music when you go to the back.
7. Pull-ups
< p> To do this action, you need to use fitness equipment during the day. Many communities have these fitness equipment, such as uneven bars and so on. These are great for doing pull-ups. Suffice it to say, it would be great news if you could maintain a good number of pull-ups.8. Dumbbells, dumbbells
If you have dumbbells, this is great. Because holding dumbbells of appropriate weight on both sides at the same time is really effective for training abdominal muscles. And the exercise itself of having something to hold and lift is really fun.
9. Long-distance running and sprinting
Running can make people beautiful, this is the truth. Running also makes your abs beautiful, which is another truth. In other words, we can take a little time to run, breathe fresh air, and develop abdominal muscles at the same time.
10. Basketball Basketball
Perhaps you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court makes you forget you are running, then you should really give this sport a try.
11. Exercise more
Generally, sports students have well-developed muscles, especially abdominal muscles, which are easier to develop than ordinary people. The reason is that they have a lot of activity and The amount of activity is large, so when exercising the abdominal muscles, you can increase the consumption of body fat by doing more exercises, and lay the foundation for special exercises of the abdominal muscles.
12. Supine air-stepping exercise
Specialized to exercise abdominal muscles, using continuous air-stepping with both feet off the ground as an exercise method, it can effectively exercise the abdominal muscles.
13. Effective exercises to exercise abdominal muscles
Combine sit-ups with aerobic exercise. First of all, for people with a lot of fat, they cannot just rely on sit-ups. They need to do moderate exercises first. Aerobic exercise (running, skipping, swimming, etc.) ensures that the daily intake capacity is less than the energy consumption, so as to ensure fat consumption, and then assist with sit-ups. At this time, the effect of exercising the abdominal muscles is good, and it needs to be gradual and continuous. exercise.
14. Fitness equipment
Preparing some auxiliary fitness equipment in the community or at home can bring variety to consistent exercise and improve the effect of sit-ups.
15. Pulleys
Among them, pulleys can increase the balance difficulty and exercise effect when exercising abdominal muscles, allowing people to exercise actively without feeling too boring.
How to exercise to exercise abdominal muscles
Single and parallel bars
Practicing single and parallel bars can also give your abdominal muscles a good workout. When doing single and parallel bars, you should hold your hands tightly , beware of falling injuries. If it is your first time to practice, you should fully warm up and do not practice for too long to avoid muscle soreness afterwards.
V-shaped straightening to slim belly and train abdominal muscles
First, lie flat on your back on the ground, raise your head and feet slightly, and then tighten and contract our abdomen and hips with force Muscles, move quickly. Then we need to inhale, hold our breath, and raise our torso and arms at the same time. Finally, let us bend the spine and contract the hip flexors to lift our legs and trunk upward at the same time until it stops when the ground presents an angle of 45 to 60 degrees. Breathe back to the starting position without your head and feet touching the ground.
Requirements: Do it 3 to 6 times a day, until exhaustion each time.
Badminton
In the process of playing badminton, you constantly catch, serve, pick up the ball, etc. In this way, bending, straightening, jumping, etc. have a great impact on the muscles of the waist and abdomen. A very good exercise, if you stick to it for a long time, it will be very helpful for building abdominal muscles. When serving, hold the badminton in your left hand and hold it flat in front of your chest. Look at the opponent's position with your eyes out of the corner of your eye. Then release the badminton with your left hand and keep an eye on the ball's whereabouts.
At the same time, hold the racket tightly with your right hand and swing your arm from top to bottom. It is best to drive the forearm with the big arm. The net of the racket should be facing the badminton head. When the badminton is about to fall to the When the racket is on a line with the net, hit the badminton forward and upward with force with your wrist. When catching the ball, you must judge the landing point of the ball in advance and hit back in time, but do not hit the ball too high, otherwise it will be easily smashed by the opponent.
Turning a hula hoop
Turning a hula hoop can fully exercise the strength of the waist and abdomen. When turning a hula hoop, the key is to master the balance and pay attention to the rhythm and speed of the circle. , try to rotate clockwise or counterclockwise from slow to fast.
Alternating knees and elbows to slim down the belly and train abdominal muscles
Although this set of movements is relatively simple, it also has certain difficulties, and it also requires high coordination of the body. First, lie flat on a stool, bend your left knee 90 degrees, put your right hand next to your right ear, bend your body forward, touch your right elbow to your left knee, and tighten your abdomen at the same time, then restore it and repeat the action on the other side.
Requirements: Do 3 to 5 groups every day, 25 times each.