Abdominal exercises are crucial, don't worry if you can't go out now, 3 actions to practice at home
No matter male or female, when facing our body shape, we always have a special obsession with the abdomen, always wanting a flat abdomen, without excess fat, hoping it has clear muscle contours. Of course, this is not something that can be obtained just by thinking, it also requires the effort that should be put in, although it should be put in effort, but it should first choose the right direction, otherwise, not only will it not have any effect, but it will deviate from the correct route and go further and further away, not only that, it will also make you lose confidence and easily give up.
Therefore, choosing the right direction is more important than effort. Only when you choose the right direction can you achieve the results you want. Before starting, let’s first introduce some common mistakes: First, when the body fat rate is very high, don’t first do abdominal muscle training. If your body fat rate is very high, then the fat will not decrease, and in order for the abdominal muscles to be visible, the abdomen must have a large number of fats. Therefore, the first step is to first do fat reduction, not abdominal muscle training, because abdominal muscle training is aimed at abdominal muscles, not fat.
Second, some people think that as long as you can reduce fat to a certain extent, you don’t need to do abdominal muscle training, and then you can make the abdominal muscles appear. This is not entirely correct. Although it is said that when the body fat rate reaches a certain extent, abdominal muscles will naturally appear, but when the fat is reduced, the abdomen may appear loose. Taking this situation as a premise, if the abdominal muscles do not have enough thickness, it cannot be displayed, it is just an outline.
Third, abdominal muscle training is not necessarily required to go to the gym. You can also practice with your hands. Many people mistakenly expand the function of the gym, thinking that they haven’t shaped their abs because they haven’t used corresponding equipment or haven’t used enough weight. In fact, in some gyms that specifically train abdominal muscles, the equipment doesn’t have much effect, on the contrary, it is suitable for people with relatively basic skills, because the movements are relatively easy. Of course, this doesn’t mean it has no difficulty. Otherwise, as long as we can ensure that the movements are done correctly, we can achieve our goals with hand exercises.
Fourth, abdominal muscle training movements can train abdominal muscles, but they cannot help other movements. Some compound movements, such as squats and deadlifts, can also play a certain role in abdominal muscles. Fifth, abdominal muscle training also needs rest, because it grows in rest, so there is no need to exercise every day. In addition to abdominal-specific exercises, when training other parts, it may also stimulate the abdominal muscles, so give the abdominal muscles rest and growth time.
Action one: Two heads raise
Adopting a supine posture, lying supine on a yoga mat, both legs are stretched straight and joined together. The back is tightly pressed against the ground, the hands are stretched straight over the head, making the arms parallel. Perform abdominal contraction, lift the upper body while simultaneously lifting the legs so that the fingertips and foot surfaces are as close as possible. When reaching the peak, slowly lower it back to the flat lying position.
Action two: Supine bicycle
Adopting a flat lying posture, both hands are placed on the back of the head, use small arms to support the head, let the head and upper back leave the ground, the abdomen must be tightened. The legs alternate pushing the bicycle, when the legs approach the abdomen, until the thighs are vertical to the ground, the ankles and thighs are mutually vertical, the legs alternate to perform the action.
Action three: Supine leg raise
Still adopting a supine posture, lying flat on a yoga mat, both arms are naturally placed on both sides of the body, touching the ground, both legs are stretched straight and joined together. The abdomen starts to contract, upward lift the legs, so that the legs are vertically to the ground. At this position, pause, then actively control the legs to slowly lower them back to the ground, repeat this action.
If your body fat rate is still in a relatively high situation, although you mainly need to reduce fat, you can also appropriately add abdominal muscle training. Because this can ensure that when fat is reduced, muscle loss is minimized. In addition, you also need to do appropriate diet control and aerobic exercise. Abdominal muscle training does not need to go to the gym, 3 actions, comprehensively stimulate the abdominal muscles.
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