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Another: Group 1: Sit-ups (1)

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

Group 2: Sit-ups (2)

Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the upper abdominal muscles. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.

Group 3: Bend knees and lift legs (1)

Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.

Group 4: Bend your knees and lift your legs (2)

Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.

Group 5: Side abdominal muscle training.

Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

Group 6: Bend your knees sideways and lift your legs (1)

When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.

Group 7: Knees bent sideways and legs raised (2)

Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side.

This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit.

Group 8: Hanging Leg Lifting Exercise

Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.

Of course, after all, local sports can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere to achieve real results.

Slender figure, developed small muscle group, can hold up clothes and dress in style, which is what many men want to achieve. How to train linear muscles quickly? Senior coach takes you to get started quickly.

1) pectoralis major: bench press, inclined plate bench press, dumbbell chest expansion.

2) latissimus dorsi: pull-ups and rowing exercises.

3) deltoid muscle: push, flat lift in front of neck, dumbbell bird.

4) Arm: The barbell or dumbbell bends, the instrument is pressed down on the chest, and the dumbbell arm flexes and stretches.

5) Legs: barbell squat, and the instrument extends the calf.

Note that to achieve clear muscle lines, train three times a week, each time 1 hour for 20 minutes. Many times and groups are used in training. The so-called multiple training means that each movement should be more than 15 times, and the number of multiple groups is generally more than 4 to 5 groups per movement.

In addition, the muscles after exercise require more nutrition. After training, we should increase protein intake, drink plenty of water every day and get enough sleep. As long as you keep working hard, you can achieve your unexpected muscle line effect.

Strong file recommendation

The abdomen is the facade of a man, and it is the pursuit of many people to have six abdominal muscles in the abdomen. Here are some simple and effective training methods:

1, lateral bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Continuous 15 times.

2. Leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 15 times.

3, lifting legs and abdomen: mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 15 times.

4, sitting posture: mainly exercise upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.

5. "Cycling" exercise: supine position. Bend and stretch your legs in turn to simulate the movement of pedaling a bicycle. The movement is fast and flexible and the range is as wide as possible. For 20-30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight, do waist twisting and turning movements in various postures, and exercise the muscles of the external oblique muscle and waist.