Abdominal muscle exercise method 2

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 Everyone knows that this is the cause of too much abdominal fat, the root is still in the body fat rate did not come down, of course, but also with the usual training mode, in short, abdominal muscles are not as easy as shoulders, arms thick.

So how exactly do you train to see noticeable abs?

1. Do aerobic exercise at least twice a week


The key to getting abs is "low body fat." You need to eliminate fat throughout your abdomen and around your waist so that you can see the invisible abs. This is when you can see the waistline and fishing line.


The best way is after strength training, then aerobic exercise, can use treadmill, rowing machine, elliptical machine and other aerobic equipment for training, at least two times a week, 30 minutes each time.

Can be put in pectoral muscle, back after training day, strength training control is controlled in 60 minutes, stretch rest 5 minutes, do aerobic exercise again, the time of such combination collocation just is 90 minutes.


Another option is to do cardio alone the day after strength training, again twice a week, but for 40 minutes. Lower intensity treadmills and elliptical machines are recommended for easier completion.

Choose a method based on your training ability and recovery level, the former one will burn more calories, the latter one has a shorter rest period, depends on the individual recovery level.

2. Work your abs after your shoulders and legs


The normal order of strength training is: chest muscle, back, legs, shoulders, arms, this is the training of 5 differentiation. Of course, there is also the quadrilateral training, which splits the arm into biceps and triceps, and places them in the back and chest, respectively.

If coupled with aerobic exercise, the overall training intensity and training volume is greater, let you separate out 1 day training abdominal muscles, of course, it is very difficult.


At this point, you can choose to do a few simple abdominal muscle movements after the shoulder day and the leg day. Usually, you can complete the training in about 15 minutes, and it is easy to produce the abdominal muscle pump effect.

Here recommended to do 5 movements, respectively: hanging knee lift, lower oblique dumbbell abdominal curl, supine two up, medicine ball rotation and barbell abdominal wheel.


Hanging knee lift, can strengthen the lower rectus abdominis, of course, the grip is higher, if you can't do it, you can use supine leg lift instead.


It is difficult to improve abdominal muscle thickness with conventional freehand rolls without weight, so switch to a lower stool training, while holding the dumbbells with both hands, which can better stimulate the upper rectus abdominis.


Supine two rise, can strengthen the whole rectus abdominis, the action should be fast and coherent, at this time rectus abdominis has a pump feeling.


Then hold the medicine ball with both hands, through the way of left and right rotation, to strengthen the oblique muscles on both sides, also increased weight training.


Finally, the barbell is used to simulate the abdominal wheel tools to strengthen the transverse abdominis muscle, using the method of kneeling training can be. If you find it too difficult, use a straight arm brace instead.

Give a reference training plan:


Suspension knee raises: 5 sets *12 (Alternative: Supine leg raises 5 sets *14)

Lower dumbbell rolls: 5 sets *15 reps

Supine double lift: 4 sets *12 times

Medicine ball rotation: 4 sets *20 times

Barbell Exercises: 5 sets x 10 reps (alternative: 5 sets of straight arm supports x 30 seconds)

Written at the end:


For those who do strength training regularly, the difficulty of developing abdominal muscles is far more difficult than other parts, and reducing fat is the key link. Therefore, it is necessary to do some aerobic exercise, the easiest to adhere to the treadmill and elliptical machine, training twice a week, if it is a combination of training, 30 minutes; If you train alone the next day, 40 minutes is fine.

Usually after the shoulder day and the leg day to do 5 abdominal muscle exercises, the combination of unarmed and weight-bearing movements, focusing on stimulating the rectus abdominis, followed by the obliques, and finally the transverse abdominis, so that the thickness of the entire abdominal muscle can be improved.


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