Abdominal If you want to lose fat, of course there are many training methods. Among the training methods, some methods are very good and some methods are not so good. So what are the training methods for abdominal fat reduction? I believe someone still knows how to do it. So, what are the methods of abdominal fat reduction training? Let’s take a look at the methods below!
1. Touch the knee and roll the body
Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms upward about 60 to 90 degrees. When exercising, cross your left and right legs and lift them, use your abdomen to drive your upper body closer to your knees, and then slowly return. Number of exercises: Repeat several times until the body sweats profusely.
2. Sit-ups on the ball
Lie flat on the ball, sit on 1/3 of the ball with your buttocks, spread your feet shoulder-width apart, slightly bend your knees, put your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly Slowly fall back. Training plan: Do 8 to 12 times in a row for a total of 3 groups, resting for 60 seconds between each group. Note: For those with spinal and lumbar problems, the lifting angle should not be too large to avoid strain.
3. Decline sit-ups
Sit on an incline with a downward slope of 45 degrees or greater, make sure your feet are under the roller pad, gently place your hands behind your head, slowly lie back without letting your shoulders make any contact with the incline, and then , the abdominal muscles contract with force to lift the upper body as much as possible. When reaching the highest point, the abdominal muscles contract with force and control, pause for a moment, and then use the tension of the abdominal muscles to control and restore. Training plan: 5 reps per set, 3 sets in total, rest 60 seconds between each set.
4. Lying on your back and raising your legs
Lie flat on the ground, put your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to approximately 90 degrees. During exercise, lift your buttocks hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point. Training plan: Combine it with the next action (straight leg raise) to form a first-level compound action. Repeat each of the two actions 15 to 20 times.
5.Standing abdominal crunch
Put your feet together, lift your chest and retract your abdomen, hold your arms back tightly on the elastic rope, retract your chin slightly, and bend your knees slightly. When exercising, use your abdomen to drive your head downward to the farthest point, and then slowly retract your abdomen and back together. Training plan: Repeat 15 to 20 times without resting in between.
6. Single-arm side lift
Choose the heaviest dumbbell you can lift, tighten your abdomen and lift your chest, spread your feet slightly, shoulder width apart, hold the dumbbell tightly with one arm, and hold your head with the other arm. During exercise, rely on the strength of your oblique muscles to drive your head downward. The dumbbell moves downward. Pause for a moment, then switch to the other side. Training plan: Repeat 10 times without rest in between.
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