How to train the abdominal muscles, there are training movements, and among the training movements, some movements are very good, and some movements are not so good, but the abdominal muscle training movements are also particular, and the abdominal muscle training movements are Which ones, some people still know. So, what are the 5 simple and effective abdominal muscle training exercises? Let’s take a look below!
Cycling style
By lying on your back on the ground, simulate the alternating way of pedaling a bicycle The way to train abdominal muscles, bicycle-style abdominal tightening can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist; a total of two groups of 24 times each (stretching the left and right feet 12 times each) are required. Allow 30 seconds of rest time in between
Supine crunch
The most classic abdominal muscle training action, which mainly acts on the upper abdomen; during exercise, place your hands behind your head. During the exercise, you must not break your neck with your hands to help the body bend. You need to do 3 groups in total, each group 10-12 times, and a 30-second rest time is allowed between each group
Lie on your back and raise your legs< /p>
Lying on your back and raising your legs works on the lower abdomen and lower waist. For beginners or people with weak waist strength, you can bend your legs to perform this action to reduce the difficulty; what needs to be paid attention to is the hem of the legs. Do not touch the ground when doing so. A total of 3 sets of 10-12 reps are required, allowing 30 seconds of rest between each set.
Swiss ball dumbbell fly
Different from the ordinary dumbbell fly we often do, doing dumbbell fly on Swiss ball requires the body to provide more muscles to participate, especially the abdominal muscles. In order to ensure the balance of the body and the standard degree of movement, the choice of dumbbells should be light rather than heavy; at the same time, unlike the general dumbbell fly where your attention is mainly focused on the chest, the Swiss ball dumbbell fly requires the practitioner to focus on the waist. A total of 3 sets of 10-12 reps are required, allowing 30 seconds of rest between each set.
Circuit style
The circuit style can not only train the abdominal muscles, but also effectively affect the legs and hamstring muscles. It can be said that there are many benefits; during the process, you must ensure that the waist Tighten the abdomen and buttocks, and at the same time, the arms and thighs should be fully straightened and parallel to the body trunk. This action requires 3 groups (the left hand, right foot and right foot each complete a 30-60 second exercise to form a complete group). Scholars can start practicing by timing each group for 30 seconds, and gradually extend the time to 60 seconds. The appropriate rest time between each group is 20-30 seconds. IfIf you experience discomfort in your waist during training, please stop immediately!