Abdominal muscle exercises can not be completed in a few days, but need unremitting efforts and persistence to achieve good results. If you exercise at home, it is easy to relax without the supervision of others. So it takes a lot of determination to practice abdominal muscles at home. It takes a long time to exercise only through sit-ups and belly rolls, and obvious results can be seen in about 40 days.
How do men practice abdominal muscles?
1, supine belly roll
Training site: upper part of rectus abdominis
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.
2, supine belly roll
Training site: internal oblique muscle and external oblique muscle.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff.
3. Reverse abdominal roll
Training site: lower part of rectus abdominis
Action essentials: lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and put your hands on your sides. Look ahead, roll up and lift off the ground, and lift the lower half of the lumbar spine off the ground. Pay attention to the lumbar spine not to leave the ground too much to avoid excessive pressure on the lumbar spine. This action is suitable for middle and advanced trainers.
4, flat support
Training site: transverse abdominis muscle
Action essentials: prone, forearm and toe on the ground, chest out and abdomen in, shoulders sinking, head, back, hips and heels kept in the same straight line. Pay attention to the stability of the body and don't sink too much in the lumbar spine.
Overall Strategy of Shaping Abdominal Muscle Man —— Eight-piece abdominal muscle training Method
1, boarding in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. 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.
2, fitness ball belly roll
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Step 3 lift your legs and tuck in your abdomen
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
4. Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
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