How is the abdominal muscle trained?

The abdomen is the focus of bodybuilding exercises. The abdomen is at the very center of the body and is particularly easy to notice. From the point of view of human bodybuilding, the real bodybuilder's abdomen should be composed of a fine and powerful waist and a prominent abdominal muscle. Therefore, please do not ignore the abdominal bodybuilding exercise.

First, bending sideways: upright. Legs apart, arms around the flat, upper body flexion, with his left hand to touch his right foot, right arm naturally move, both legs and arms are not bent, inhale, and then restore, exhale. Then change direction and repeat again. Do it 8 times.

Second, leg movements: supine position. Spread your arms around the ground, lift your legs and straighten your knees, and inhale so that your thighs are close to your abdomen; then exhale slowly. Repeat 8 times.

Third, lifting legs abdomen: mainly to develop the lower abdominal muscles. The upper body is supine, the legs are straightened and raised as far as possible, and then slowly lowered. After this exercise was done evenly, the knees bent and continued to do the same. Repeat 8 times.

Fourth, sitting type body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, bend your back and keep your body in balance, then bend your knees to your abdomen to give your abdominal muscles extreme flexion. In practice, the feet never touch the ground.

V. "Treading on the bicycle" campaign: supine position. Rotating and flexing both legs alternately, imitating the exercise of cycling, the movement is faster and more flexible, and the range of flexion and extension is as large as possible. It lasted 20-30 seconds.

6. Twist: Twist and turn around in various postures to hold the handle or pull a heavy weight to exercise the abdominal obliques and waist muscles.

For the above exercise, each person can choose according to his own situation, and according to the physical condition, the amount of exercise can be increased from less to more, and it can be increased twice a day.