Many people hope to have abdominal muscles, but abdominal muscle exercise cannot be completed in a day or two. At least it requires everyone to persist for a period of time, and during the exercise process, it also requires Master the essentials of movements and do every movement to a standard. Then let’s take a look at how novices can exercise their side abdominal muscles! If you also want to know, then continue reading below!
1. Lying on your back
This method of supine crunches is usually used to exercise abdominal muscles. It can also exercise the side abdominal muscles very well. This movement should be flat at the beginning, and then put your feet down so that your feet can be very stable on the ground. Step on it, and then lift your body. At this time, your hands are on your head, and the shoulders behind your back also need to be lifted, but you don't need to lift it to a very high position. Basically, you can touch your knees when you stand up. At this time, the abdomen must be tightened. The range of motion of abdominal crunches is not very large, but the muscles must be tightened to exercise the abdominal muscles.
2. Sitting with legs and knees together
This action can be continued after resting for about half a minute after completing the previous action. If you rest for too long, it will not be conducive to the effect of the action. First, keep your body in a sitting position, use your buttocks and lower back to touch the ground, and then Unfold your body slowly. The upper body can be leaned back, but the feet should be stretched out. When the muscles are in a tight state, it is exercised, but you must hold on during this process and try to make your abdomen feel tense. Complete four sets of movements, each Set about 15 times.
3. Lie on your back with your legs raised and your knees
This action also requires everyone to prepare a mat, and then lie down flat, with two hands on both sides of the body, because a certain degree of stability must be maintained, but hands alone are not enough, and you definitely need to find an additional point of support. . Next, we need to use our elbows to exert force on the ground, so that the knees can be close to the chest and then gently touch the ground downwards. This action has been repeated 20 times, which can be counted as one set. Three sets a day is enough.
The above three movements are suitable for novices, because the movements are not too difficult, and they can also effectively help everyone exercise the side abdominal muscles, but they can also help shape the abdominal muscles at the same time.