Abdominal muscles training movements with a fitness ball. It is divided into three stages: primary, intermediate and advanced training. Train the abdominal muscles step by step. Do not skip training. Otherwise, it will not only destroy your training confidence, but also easily cause abdominal muscle strain. There are a total of 10 abdominal muscle training movements in the 3-stage training plan. I believe that as long as you train step by step in a down-to-earth manner, your abdominal muscles will definitely come out.
Do 4 groups of each action, 20 times each. It is recommended to practice every other day. If your abdominal muscles feel sore after you first start exercising, you can rest for a few days and wait until the abdominal muscles are no longer so painful before continuing to train. Generally, your abdominal muscles will hurt when you first start training, but after they hurt once, they usually won’t hurt much. Yes. Among the three stages of primary, intermediate and advanced training plans, how long does it take for each stage to be suitable for entering the next stage of training? It varies from person to person and there is no unified standard. Some people are very perseverant and insist on training every other day, but some people procrastinate and only train once or twice a week, so the training time of each stage is not fixed. As long as you feel that the primary training cannot meet your requirements for abdominal muscle training, you can enter the intermediate stage, and then the advanced stage. When entering a higher level of training, the training movements of the previous stage can still be practiced. After your abdominal muscles are fully developed, you can arrange the movements at will according to time and place.
Basic training plan
1, lying on the bridge
Position: Lie on your back, legs straight, use Support one elbow and maintain a 90-degree angle so that the elbow support point is on the same plane as the body.
Instructions for action: Use your elbow and ankle on the same side as support points, lift your thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.
2. Alternate supine rotations
Starting position: Lie on your back, knees bent, feet flat, lower back close to the floor, hands on your ears.
Instructions for action: Turn your body while lying on your back, bring your elbow close to one knee, contract and hold for 5 seconds, then slowly return to the starting position, and then do the opposite movement, alternating left and right. Carry out.
3. Lie on your knees
Starting position: Bend knees, feet flat, back close to the floor, hands on ears.
Action essentials: tuck your abdomen, lift your upper back, and hold for 5 seconds.
Intermediate training plan
You have already tasted regular abdominal exercises. You can purchase some related fitness equipment to help you move towards a more perfect state.
1. Exercise ball to tighten your abdomen.
Starting position: Start with push-upsWith your legs together, place your shins on the exercise ball.
Instructions for action: Keep your head, back, hips, and feet in a straight line, slowly draw in your abdomen and bend your knees, keeping your knees close to your chest for 5 seconds. Then extend your feet back, keeping your back as straight as possible in the process.