There are many ways to exercise abdominal muscles in daily life, but we must make a long-term plan. After choosing an exercise method, we must exercise every day to achieve real results. What is the fitness equipment for the abdominal muscles? Exercising the abdominal muscles is not a day or two. Different fitness equipment has different exercise effects and must be taken seriously.
Weight-bearing abdominal crunch
First adjust the pull-down weight. The fulcrum of the gantry is adjusted to the highest position. Kneel on the side of the plane of the gantry with your knees 60-100cm away from the base of the gantry, subject to the head not hitting the gantry. Hold the rope pull handle with both hands behind your head, keep your arms and legs fixed, hold your chest, exhale while contracting your abdominal muscles and pull down. Hold for 2 seconds to lift your upper body, then slowly return to the starting position and repeat.
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, raise your legs 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale and lift up the buttocks slightly, keep the lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.
Lie on your back on the floor with your lower back close to the ground. Put your hands on the side of your head and open your arms. Raise your legs and slowly climb the bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, and then restore. Then touch the right knee with the left elbow joint, hold it for 2 seconds, and then slowly return to the starting position.
Fitness Ball Crunches
Lie flat on the exercise ball, feet flat on the ground, hands on the side of the head, arms open. Tuck your chin slightly toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to maintain balance, your feet can be separated more. If you increase the difficulty, you can do it with your feet together.
Lie on your back on the floor with your lower back close to the ground. Put your hands on the side of your head and open your arms. Raise your legs up to 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, raise your upper body, keep your lower back from the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly closed to the chest.
Through the above introduction, everyone is very clear about the fitness equipment for practicing abdominal muscles. When exercising the abdominal muscles, you must remain patient, and you must match your diet reasonably. Not only must you take in enough nutrients to meet the needs of the human body, you also need to take in some calories. After all, the calories consumed during exercise are still A lot of.