Eight movements to carve abdominal muscles plan, we exercise at the right time is more conducive to promoting blood circulation, people with corresponding diseases are not suitable for this kind of exercise, walking is the simplest exercise, exercise can lower the body's blood sugar, below I will show you the benefits of eight movements to carve abdominal muscles plan.
Eight-action plan for carving abdominal muscles 1 Abdominal muscles are a muscle group with strong tolerance and adapt to movements quickly. It may be difficult to take over the movements at first, but after a week or two of exercise, I will feel that I have made a lot of progress, not as hard as before, and I can finish it slowly and easily.
While cheering and sighing for your progress, don't forget that it's time to upgrade your movements, increase the difficulty of your movements and increase the intensity of your courses.
Only by constantly strengthening the training of abdominal muscles can abdominal muscles continue to grow and make progress.
Never train in a "comfortable" course, so you won't make progress.
In the course of abdominal muscles, everyone usually starts training from belly rolling. As the abdominal muscles become stronger, the course will be upgraded.
For the intensive training of abdominal muscles, you can use the course P4P(8-minute abdominal muscle training) or abdominal muscle tearing, which will be a little more difficult. The three difficult stages of P4P can be used in the early stage of abdominal muscle training. It is suggested that beginners should start practicing from P4P, have a certain foundation of abdominal muscles, and can start tearing abdominal muscles.
Eight movements, comprehensive abdominal muscle strengthening training.
Each movement is 20-30 times, and each group practices once. Note that the last one is abdominal stretching, which is done at the end of training. Stretching for about 30 seconds can not only shape the abdominal muscles, but also relieve the pain of the abdominal muscles after training.
First of all, l-shaped belly roll
Second, lie on your back with your legs crossed.
Third, roll your belly and lift your legs.
Fourth, the turning point of Russia.
Fifth, lie on your back at both ends
Six, worm-like abdomen
Seven, simplify V-shaped sit-ups.
Eight, abdominal stretching
8-action plan for carving abdominal muscles 2 1, abdominal rolling exercises
Abdominal roll-ups are sit-ups with correct posture. Unlike physical education class's practice during our school days, we don't need to press our feet on the waist and thigh muscles, but use the rectus abdominis to exert strength. Getting rid of the old idea of how to do more sit-ups in a short time and learning the correct belly roll posture is the king of sit-ups to practice vest line. Lie flat on the fitness stool, put your feet together on the ground, with your calves perpendicular to the ground, your thighs perpendicular to your calves, your waist attached to the stool surface, your hands clasped behind your head, leaving the stool surface in the order of head-shoulder-upper back-lower back, your abdomen squeezing and contracting inward, and your whole upper body curling. Make sure your waist doesn't leave the stool surface during the whole process. Exhale before the action, let the chest recover, and then inhale when you lie down after the action. This will make the vest line a complete straight line.
Step 2 lift your knees
Stretch the abdomen vigorously to strengthen the muscle groups: hold your head up and chest out, let your hand shaft cross your knees, bend your knees and sit-ups but your feet are off the ground, and let your right hand shaft lightly touch your left knee and make another defense unit. In this process, not only does the upper body make a rotation change, but the knees also contact the hand shaft in turn.
3, pedaling in the air
Lie flat on the yoga mat with your back and hips touching the ground. Hands clenched on both sides of the head, arms moderately open, one leg raised, as if slowly boarding the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
4.curling
Sitting posture: curl your right leg, stretch your left leg to the back of your body, hold your hands tightly on your head, inhale, abdomen in and chest out, stretch your body to the left as far as possible for a few seconds, return and exhale, and then repeat on the other side to concentrate on exercising the muscles on both sides of your waist, which can play a role in slimming your waist.
5. Walk hard on the abdomen
Walking with abdominal strength requires strengthening abdominal muscle strength and changing the habit of exerting strength. If you simply strengthen your abdominal muscles, you still can't use them when you walk. It is difficult to find the feeling of abdominal muscle strength simply by changing the walking posture. Applying the strength induction of abdominal muscles to walking and using abdominal muscles to exert strength when lifting legs will not only make abdominal muscles exert strength to temper vest line, but also relax thigh muscles and make legs longer. When walking in daily life, let the crotch on the same side naturally move forward instead of twisting the crotch. Pay attention not to deviate from the crotch forward, and the front side of the thigh root is hardly bent, which can also lengthen the visual effect of the leg. Under the professional guidance, only by walking in this way can we exercise our abdominal muscles and get out of the long legs and vest line.
Step 6 eat a reasonable diet
If you want to gain muscle, you must arrange your diet reasonably. Drink more milk, eat more high-protein food, eat less greasy food and eat more healthy food.