How to practice abdominal muscles at home

1. Alternate leg retraction in sitting position: When retracting legs, knees should be as close to the chest as possible, and fingertips should face toes. During exercise, the abdomen is constantly tense. Legs should not touch the ground. This can be done in bed or on a yoga mat before going to bed. Do 20 ~ 30 in each group, and do 4 ~ 6 groups at a time.

2. Running: Although running is a leg-based exercise, the role of abdominal muscles is indispensable. The core muscles of the body, including abdominal muscles, play an important role in stabilizing the center of gravity and transmitting strength during athletes' exercise, coordinating the strength of upper and lower limbs, and stabilizing and supporting body posture, sports skills and special technical movements during exercise.

3. Flat support: This movement is an all-round movement, which can be practiced to the waist, abdomen, back and legs. No equipment is needed, and there is no space restriction. More importantly, the effect is excellent. Do it for 2 minutes each time, and do it four or five times before going to bed.

4. Kicking in the air: Raise your thighs perpendicular to the ground and keep your waist as close to the ground as possible. Like riding a bike. If you want to increase the difficulty, you can touch your ankle alternately left and right every time you board the ship.

When doing abdominal exercises, we must pay attention to the key points of exercise in order to exercise abdominal muscles best. Let's take a look at the abdominal training points of the fitness sit-up net. When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement.

Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract. Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes.

Many people have no quantity control when exercising. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are in fitness, we must customize a good fitness plan, and let us exercise according to this fitness plan, so as to exercise our bodies most efficiently, save time to the maximum and exercise our abdominal muscles as quickly as possible.

The striking eight-pack abdominal muscles are actually rectus abdominis, because rectus abdominis is located in the shallow layer of the center of the abdomen, and it is easy to appear as long as the shape and lines of rectus abdominis are exercised diligently. But abdominal muscle training doesn't mean that if you practice regularly, you will have six/eight abdominal muscles! When the subcutaneous fat in your abdomen is thin enough, abdominal muscles will appear.

So it's simple. When you feel that your abdominal muscles are not obvious enough, it is not necessarily that your abdominal muscles are not practiced enough, but that your body fat rate is not low enough. On the contrary, many middle-distance and long-distance runners, although they have not gone through special abdominal muscle training, naturally show their abdominal muscles and reduce their body fat rate, especially the subcutaneous fat in their abdomen, due to the huge consumption of running.

Extended data:

Abdomen is the most easily accumulated part of human body fat, and it is also a difficult part to practice. Some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully.

Frequency: Abdominal muscles are different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes. Many people do hundreds of sit-ups at a time. I suggest that you choose three exercises that are most effective for you, and only do three groups, each group of 20-25 times, all of which are exhausted. The interval between each suite should be short, and should not exceed 1 minute.

References:

Abdominal muscle practice tips-Baidu Encyclopedia Abdominal Muscle-Baidu Encyclopedia