Abdominal exercise: The second stage, building abdominal muscles
After the first stage of abdominal reduction exercises, you should feel that doing 300 abdominal crunches is getting easier and easier, the movements are becoming more and more standard, and the waistline is smaller. The reduction should be said to be very effective. If this is not the case, then you either do not insist on enough days per week, or you are fooling yourself by cutting corners every time. Therefore, instead of complaining about the failure of the training plan, you should seriously reflect on yourself and implement the training plan seriously again.
The two-month exercise in the second phase is mainly to further reduce abdominal fat and start to show the shape of abdominal muscles.
Enter second Prerequisites for the stage:
1. The first stage of practice should be completed for at least two months, according to quantity and quality, and 300 crunches a day no longer feel strenuous.
2. There is basically no belly fat in the abdomen, and I want to have abdominal muscles.
Action selection and training volume arrangement:
1. Leg raises and abdominal curls:
Amount of exercise: 100 times, (2-3 groups completed, rest between groups within 10 seconds)
Lie on your back A more difficult abdominal crunch, which Junyu often uses.
Lie flat on the mat, with your thighs perpendicular to the ground and your calves parallel to the ground, that is, the knee joints should be kept at 90°. Lift your body, keeping your lower back from the ground, stretch your hands to reach your calves, then return to the original position, and repeat. Similar to the picture below, but without holding the head
2. Side crunch: external oblique muscles
Amount of exercise: left and right100 times each (50 times each on the left and right with a break, so there is essentially no rest)
3. Air pedaling: Comprehensive
Amount of exercise: 100 times (completed in 2-3 groups, rest within 10 seconds between groups)
Lie on your back and do crunches and twists, yes A difficult comprehensive exercise that can exercise all parts of the abdominal muscles
4. Supine lift Legs: Mainly targeting the lower abdomen
Amount of exercise: 100 times (completed in 2-3 groups, rest within 10 seconds between groups)
Amount of exercise: 100 times (4 groups completed, rest between groups within 10 seconds)
Notes:
1. The above sequence takes into account the rotation and difficulty of each part of the abdomen, and it is recommended to complete it in order.
2. Each movement can be divided into multiple groups. The above number of groups is for reference only. The total number of completed tasks is a hard indicator. Pay attention to try to control the rest time between groups not to be too long, and still lie flat during the rest period for a short period of time. Rest and continue with the next set until 100 reps are completed. The rest interval between each movement should not exceed 3 minutes.
Training cycle:
1. The above training It is best to do it every day, and 5 days a week is the passing mark.
2. If you have a flat abdomen, after this stage of exercise, you can usually achieve the desired effect in 1-2 months. The muscle lines may be very obvious
(Note: Follow the fitness bar WeChat public platform and search for "Fitness Bar Network" or "Click to scan and follow”)