Whether you are a boy or a girl, if you have some sexy and charming abs, you will definitely be envied by your friends around you. However, abdominal muscle training is not that simple and easy. Many people are unable to develop abdominal muscles after long-term training. In fact, it may be that their method is wrong. Today I will explain to you how to train the lower part of the abdominal muscles.
1. Sit-ups
Sit-ups are the most common way to train abdominal muscles. One of the methods. You need to lie flat on the ground, legs bent, hands half-clasped beside the ears, shoulders slightly off the ground, abdomen tightened, and then use the strength of the abdomen to lift the body to a 45° angle with the ground, and then return to the floor. Return to the starting position and repeat. We can appropriately adjust the training speed and training times according to our own physical fitness. In the initial stage, it is recommended to train at a normal speed, with 50 reps per group and 5 groups per day.
2. Abdominal curling exercises
If you want to perform abdominal training, I believe that most fitness personnel will choose abdominal curling exercises as auxiliary training. The abdominal curling exercise requires you to lie on your back on the floor mat, place your hands on both sides of the body, straighten your legs and bring them upright at 90° to the floor mat. Use the power of your abdomen to lift your buttocks and hold them for about 2 seconds, then lower your buttocks and keep your legs In an upright position, repeat the above actions. During the training process, you must always keep your legs in a suspended state, and do not relax your leg muscles and abdominal muscles, otherwise the training effect will be greatly reduced.
3. Supine Alternate Leg Swing
To move the supine leg swing, you need to lie on your back on the ground, keep your shoulders slightly above the ground, and open your arms slightly. On both sides of the body, keep the abdominal muscles tight, cross your legs and swing up and down in a small range for 30 seconds, one group of 30 seconds. After each group, you need to rest for 30 seconds before repeating the above actions. During training, keep your upper body relaxed and your legs in the air. If you enter a new stage, you can appropriately increase the weight-bearing training on your legs. For example, tying some small sandbags to your calves can greatly increase training intensity.