If you are not satisfied with your abdominal muscles, please read on. In the following article, we will teach you a project in abdominal muscle training without using any instruments.
Every training will fully stimulate the rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. And they all use only weight, no extra load, no equipment, and no fitness card to create perfect abdominal muscles.
Strong, angular and chiseled abdominal muscles not only look shocking, but also enhance your athletic ability, making you hit harder, throw farther and run faster.
Practice this training plan 2-3 times a week for 4-6 weeks, and you will soon see the difference. From now on, others will no longer take your stomach as a laughing stock, but as an incentive.
Lift your legs.
Preparation posture: Lie on your back on the floor, arms stretched out at your sides, palms facing down. Lift your legs over your hips and bend your knees at a 90-degree angle.
Action process: contract the abdominal muscles, lift the hips off the ground, and keep the knees close to the head. At the highest point of the action, pause for a moment, then keep control and slowly return to the starting position.
Point: When doing this action, it is easy to complete the action with the help of the inertia of the action, especially when you start to feel tired. Don't do that, always keep a slow and controlled pace, so as to get the best training effect.
Lie on your back with your ends up.
Preparation posture: Lie on your back on the floor with your arms straight along your sides and your legs together.
Action process: contract the abdominal muscles so that the legs and trunk are lifted off the ground at the same time. Raise the trunk and legs as high as possible, so that the body becomes V-shaped and the fulcrum is on the hips. Maintain the maximum contraction of abdominal muscles for one second. Then, slowly put down your torso and legs, stop at 2-5 cm from the ground, and then start the next action. Say it again.
Key points: In order to increase the difficulty of movement, you can straighten your arms and raise them above your head. To reduce the difficulty of movement, you can bend your knees or put your hands on the floor on both sides of your hips to keep your body balanced.
Lie on your back and turn left and right alternately to abdomen.
Preparation posture: lie on your back on the floor, put your hands behind your head, open your elbows at your sides, and lift your feet above your hips. Bend the elbow 90 degrees.
Action process: at the same time, move one elbow joint and the other knee joint close to the middle and upper parts of the body. At the same time, extend the opposite leg forward until the leg is straight. The height of the extended leg is slightly higher than the ground. Then, return to the starting position and exchange the elbow and knee joints on the opposite side.
Training points: Don't pull up your head and neck with your hands, only use your hands to support the weight of your head. In order to ensure the correct action standard and stimulate the external oblique muscle better, we can consider putting our shoulders close to the opposite knee joint instead of elbow joint when turning.
Prone flexion arm support rotation
Preparation posture: prone on the floor, forearm supported on the floor, so that the body is in a suspended support posture. Palm down, elbow just below shoulder. Keep your head, hips and heels in a straight line. The head and neck are in the midline of the body.
Action process: keep this standard prone support posture for five seconds, and then turn your hips to your side for five seconds. Then the body returns to the middle position and supports for another five seconds. Then, turn your hips to the other side of your body and continue the above process for one minute.
Action point: don't let your hips arch or fall below the head-heel level. Even when turning. Support your body with the strength of your chest and shoulders.
The perfect abdominal muscle training plan without going to the gym
Goal: build a strong abdominal muscle. Training focus: Do four abdominal muscle training movements with weight.
Time: 4-6 weeks. Add it to your weekly training plan.
Number of training action teams/time
Supine at both ends 3 15
Supine leg lifts 3 15
Lie on your back, alternate left and right, and abdomen (3 15).
The prone flexion arm support rotates for 365438 0 minutes.
Basic knowledge of abdominal muscle training
1, learn to breathe correctly.
Exhale when you exert yourself and inhale when you return, which can reduce the burning sensation of your muscles and enable you to do it more often.
2. Don't go to abdominal muscle training more than three times a week. And it should be one day away from abdominal muscle training.
Like other muscle groups, abdominal muscles need time to rest, recover and grow.
In order to make continuous progress, change the training plan every 4-6 weeks.
Using a fixed training plan for a long time will only slow down the progress.
4. Adopt a healthy diet plan.
Choose protein with low fat content, complex carbohydrates and healthy fat, so as to ensure that you can burn body fat more smoothly and show angular abdominal muscles.
If you have any fitness questions, you can ask our coach to answer them.