How to practice abdominal muscles

Abdominal muscle is the muscle group of human abdomen, including rectus abdominis, oblique external abdominal muscle, oblique internal abdominal muscle and transverse abdominal muscle. Abdominal muscles can not only help the human body maintain stability and balance, but also improve posture, reduce waist pressure and improve digestive and respiratory functions. So many people are concerned about how to build strong abdominal muscles. Here's how to practice abdominal muscles.

1. Sit-ups

Sit-ups are one of the most basic methods to practice abdominal muscles. The specific method is to lie on the ground, cross your hands on your chest or behind your ears, bend your knees so that your feet are flat on the ground, and then slowly lift your upper body with the strength of your abdominal muscles until your elbows touch your knees. Be careful not to use the strength of the arm, but to rely entirely on the contraction of the abdominal muscles to complete the action. Do 15-20 in each group and do 3-5 groups every day.

2. Flat bracket

Plate support is also a very effective way to practice abdominal muscles. The specific method is to lie on the ground first, then support your body with your arms and bend your elbows, so that your body is flat and your abdomen is tightened. Keeping this posture, the maintenance time can be gradually increased. Do 15-30 seconds in each group, and do 3-5 groups every day.

keep your stomach muscles in

Belly rolling is also a common method to practice abdominal muscles. The specific method is to lie on the ground, put your hands on your chest or behind your ears, bend your feet, then slowly roll up your upper body with the strength of your abdominal muscles, let your fingers touch your toes, and then slowly put them down. Do 15-20 in each group and do 3-5 groups every day.

Lie on your side and tuck in your abdomen.

Lying on your side and reducing your abdomen is a way to exercise one abdominal muscle. The specific method is to lie on the ground on your side, with your legs straight, your outer arms supporting your body, and your inner arms on your waist. Then use the strength of abdominal muscles to contract the lower body, so that the waist is off the ground, and then slowly put it down. Do 15-20 in each group and do 3-5 groups every day.

5. Aerobic exercise

Aerobic exercise can not only help people burn fat, but also exercise abdominal muscles. Common aerobic exercises include running, swimming, skipping rope and cycling. Aerobic exercise 3-5 times a week, lasting more than 30 minutes each time, can effectively help exercise abdominal muscles.

It should be noted that it is not an easy task to practice abdominal muscles, which requires patience and persistence. In addition, in order to get the best results, we need to pay attention to the adjustment of diet and rest. Through scientific training and reasonable diet, we can help us develop strong abdominal muscles and improve our health and image charm.