How to train abdominal muscles and recommend three advanced movements

　　Abdominal muscles are what many fitness people want exercise Parts of the body, especially in summer, people want to make their bodies look better, so how should they train their abdominal muscles if they want good-looking ones? Today, the editor recommends two advanced exercises to exercise abdominal muscles to help you easily.

　　How to train abdominal muscles

　　1. Lie on your back and put it away

　　Preparatory actions: Prepare a yoga mat, lie on the yoga mat, place your upper limbs on the yoga mat, place your hands near your ears, and then form a cross posture with your legs, keeping your hips and lower limbs off the ground.

　　Action essentials: Carry out body retracting movements to form a spherical shape with your upper and lower body parts. Complete four sets of exercises each time, and each set is retracted ten times.

　　Note: Be sure to keep your butt away from the ground, otherwise the effect will not be obvious. Secondly, do not hold your head with your hands. This will put pressure on your cervical spine and easily cause injury. The last point is the breathing of closing and falling. Remember, you must inhale when falling, and then exhale when contracting into a spherical shape, and you must inhale and exhale to the end.

　　2. Back support crunches

　　Preparatory actions: Also prepare a yoga mat. Sit on the yoga mat, place your hands behind your hips, and cross or open your feet.

　　Action essentials: Support the body with both hands, open the body slightly, then move the body forward and legs backward to perform abdominal curling exercise. The abdominal curling process is divided into three steps. The slower abdominal curling effect is better. Perform five sets of ten reps each time.

　　Note: Remember to grasp the breathing rhythm during the process, which is also the inhalation when falling, and exhalation when closing.

　　3. Side crunch exercise

　　Preparatory actions: Also prepare a yoga mat, which is similar to the preparatory actions for back push-up crunches, but the action requirements are different.

　　Action essentials: Perform left and right side crunches on the same side of your body. First, turn your body so that your shoulders and hips rotate in the same direction at the same time, and exhale and exhale at the same time.

　　Note: Remember to breathe. During the practice, you must learn to inhale and exhale. Secondly, the movements must be standard, otherwise the effect will not be effective.

　　What foods should you eat to train your abdominal muscles?

　　No matter what exercises you need to eat to develop abdominal muscles, please remember that if you want to develop abdominal muscles, you should avoid all greasy foods. So what kind of food is good for building abdominal muscles?

　　1. Beef

　　We choose beef because it has high nutritional value and is also the choice of many fitness people. There is precedent for this. Secondly, beef can help the abdominal muscles to increase after being detoxified.

　　2. Vegetables and fruits

　　I believe that choosing fruits and vegetables does not require any explanation. Both of these foods contain vitamins needed by the human body and are also very good for building muscle, especially strawberries, lettuce, orange juice, etc.

　　3. Chicken

　　You must have seen the entertainment news We all know that many celebrities use boiled chicken to lose weight and gain muscle. It is chosen by celebrities because chicken is really effective in losing weight and building muscle.

　　4. Egg foods

　　Of course, if it’s cooked egg food, don’t eat it raw like in TV or movies. In fact, this way of eating has no impact value. If you want to build muscle, you should eat cooked egg food.

　　What to pay attention to when exercising abdominal muscles

　　1. It is difficult to guarantee that any muscle exercise will not cause problems. When practicing abdominal muscles, you should pay attention not to exercise excessively. Otherwise, muscle injuries will easily affect your life and work.

　　2. Dietary problems. Food supplements and nutritional supplements for abdominal muscle training must be balanced and nutritious. Vegetables, fruits, and meats are indispensable.

　　3. Schedule abdominal muscle exercises. Remember that when exercising any muscle group, you should adjust the exercise time. Don't practice every day, and don't do it 24 hours a day for blind pursuit. Your muscles also need to rest. It is best to choose between 5pm and 7pm. ( 99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint it）