Aerobics is a popular and popular sports project that integrates group exercises, dance, music, fitness and entertainment. How to train abdominal muscles. Many people think that they need the guidance of a professional coach to develop abdominal muscles. In fact, with the correct training techniques and unremitting efforts, it is completely possible to exercise abdominal muscles by doing aerobics at home. So, if you want to How to do it? I recommend it to you, let’s take a look!
The first step for perfect abdominal muscles: bend over and tighten abdominal exercises
1. Kneel down with your legs together and your thighs Make a 90-degree right angle to the calf, place your toes on the ground, lean forward with your upper body, straighten your arms, support your body with your palms on the ground, tighten your waist, abdomen and buttocks muscles to balance your upper body with the ground, and keep your head down.
2. Slowly lift your buttocks upwards, straighten your legs, put your soles on the ground, and connect your upper body and arms in a straight line, so that your whole body and the ground form a right-angled triangle.
3. While inhaling, kick your right leg back and up, keeping your knees and elbows straight, so that your right leg, upper body, and arms are in a straight line. .
4. Exhale slowly, sink your hips, pull your upper body forward and restore balance to the ground, stretch your left leg, bend your shoulders again, bend your right leg forward, and tuck it under your chest. . Then exhale again, raise your right leg, raise your buttocks, and do 5 times on each side.
The second step for perfect abdominal muscles: Standing abdominal exercises
1. Stand straight with your left leg, with your whole body weight on your left foot, bend your right leg at the knee, and use both hands to support your thigh and Heel, place your right ankle against your left knee to stabilize.
2. Then maintain balance, release your hands, raise your arms forward, palms downward, raise your upper body, chest and abdomen, sink and tighten the buttock muscles, and maintain the posture for a few seconds.
3. While breathing, bend your left knee forward, sink your buttocks, and make your thigh and calf form a 90-degree angle. Take a squatting position, lean your upper body slightly forward, and still raise your arms flat in front of you. Inhale slowly again, stand up straight again, and go back and forth 15 times.
The third step for perfect abdominal muscles: lying down and abdominal exercises
1. Sit with your legs together, your knees slightly bent, the angle between your thighs and calves greater than 90 degrees, and your heels on the ground. Keep your upper body straight and lean back, bend your arms back at the elbows, and support your body with your lower arms.
2. Maintain the posture of your upper body, straighten your knees, and lift your calves up from the ground to straighten your legs. At the same time, apply force on your waist and abdomen, but the concentration should be moderate to avoid leaning your upper body back. fall.
3. Keep your upper back on the ground, your legs straight and raised, and while inhaling, open your legs to make the angle as wide as possible.
4. Then exhale slowly, move your legs closer to the center, and cross your legs at the knees with your right leg on top and left leg on bottom. At this time, the muscles on the inner side of the left and right thighs should be tightened.
5. After exhaling, inhale slowly again, open your legs, then exhale and cross your legs in the air, exchange the positions of the left and right legs, and do it back and forth 15 times.
My message: The fitness coach pointed out that in fact many fitness projects are not gender-specific, and men may be more suitable for aerobics. Come and practice, everyone, and develop perfect abdominal muscles!