Many people's dream is to have eight-pack abs, and many girls always use eight-pack abs to judge whether a boy has a good figure. It can be seen that abdominal muscles are very important to everyone, and It is highly valued by everyone. Not everyone is born with abdominal muscles. Everyone can have abdominal muscles through acquired exercise. So, do you know how to exercise to make the abdominal muscles appear as quickly as possible? So let’s take a look at how to train abdominal muscles the fastest and most effectively!
Lying on your back and raising your legs
Sit-ups are a good way to exercise abdominal muscles. Moreover, everyone should be familiar with the movement of sit-ups. The essentials of the movement are not particularly difficult. You only need to lie on your back on the bed and hold your head with both hands. , at this time, do not use force to pull the neck with both hands. Instead, slowly pull the neck up in a crosswise manner and act as a support. We mainly rely on the strength of the abdominal muscles to allow our body to move forward. Lift up and away, rather than pulling your body with your hands. During the process of doing sit-ups, you should still have some feeling that the abdominal muscles are exerting force again, which is useful at this time. Do one set of 20 times a day, and then about three sets a day, but it depends on the individual. If your stability is better and you have been exercising for a while, you can add more reps.
Lying on your back and pedaling in the air
This action, as the name suggests, is like a bicycle exercise. It also requires us to lie on our back on the bed. In fact, it is similar to sit-ups, but it only uses two hands crossed behind our neck to provide a support, and then the lower body That's itfocus. You need to lift your lower body and then make a bicycle riding posture in the air. Everyone should still be able to do this posture. However, everyone should pay attention to the fact that when pedaling a bicycle, our thighs, that is, the knees, must be close to the chest. It does not mean that pedaling the bicycle in a small range is enough. The range can be slightly larger, and the effect will be better. 15-20 times for each leg, rest for 30 seconds. During the exercise, you can adjust the resistance according to yourself. Generally speaking, 1 to 3 groups are more suitable.
Abdomen crunch
This exercise can also be a good way to help everyone exercise their abdominal muscles, but the essentials of the movements are different from the above two methods. However, you still need to lie on your back on the bed or on a yoga mat. Then bend the hips and knees, hold the chest with both hands. At this time, we must let our abdominal muscles contract. Use the power of abdominal muscle contraction to lift the upper part of our back about ten centimeters from the ground. At this time, the lower part of the back is still Keep close to the ground and do not move. At the same time, our cervical vertebrae are likely to borrow force during the movement, which must be avoided. And the action process should be slightly slower, basically 10-20 times, and do 3 groups.
There are actually more than just the three methods for exercising abdominal muscles. However, the three methods we have listed for you are all very suitable for exercising abdominal muscles. If you happen to plan to exercise, you can try them. Let’s take a look at the three good methods above.
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