How a person can exercise abdominal muscles. There are actually many exercise methods. Among these exercise methods, some methods are suitable for men and some are suitable for women. However, many people do not know how men should exercise abdominal muscles. Of course there are still people who know. So, what is the most effective way for men to exercise their abdominal muscles? Let’s take a look below.
1. Cycling style
By lying on your back on the ground, you can simulate pedaling on a bicycle. By alternately training the abdominal muscles, the bicycle-style abdominal tightening can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist.
2. Supine crunches
This method is a classic way to exercise abdominal muscles. It mainly acts on the upper abdomen; during exercise, place your hands behind your head. Never use your hands to crack your neck to help your body bend.
3. Supine leg lift
Supine leg lift acts 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; it should be noted that the legs should not touch the ground when lowering.
4. Swiss Ball Abdominal Crunches
A very effective lower abdominal training movement; however, it is somewhat difficult and requires the practitioner to have a certain foundation in abdominal and arm training; after the movement begins, the Support the upper body with both hands, bend the feet and place the soles of the feet on the Swiss ball. After the movement starts, rely on the strength of the legs and abdomen to withdraw the ball backwards with both feet while extending the lower body until the knee joints of the lower body are fully straightened. At the same time, the head, Keep your buttocks and legs in a straight line, then slowly bend your legs and retract your abdomen to return to the starting position; you need to do a total of 3 groups of 10-12 times each, allowing a 30-second rest time between each group.
5. Plank support
Increase the participation of the weak core muscles of the body and increase the strength of the core muscles, transversus abdominis. The essentials of the action are to lie prone on the mat, with the body parallel to the ground, and the two forearms supported parallel to the ground. The arms are slightly raised toward the head to increase the angle between the upper arms and the body. The increase in torque increases the participation of the core muscles of the body, keeping breathing smooth, and doing Static control.
6. Fitness ball crunches
Lie flat on the fitness ball, with your feet flat on the ground, your hands on the side of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.