Many white-collar men have already started to become bellies, and they have just come to the door in the early 30s. Hey, they can't get a headache. In fact, not everyone can have a standard bodybuilding figure, but with a little bit of effort, you can make yourself more athletic, more sexy, and make smooth lines, healthy images and masculine faces together to create a real combination of men. Style!
Primary training plan
"Little belly" voice: I hope this series can make "beer belly" gradually disappear, do not let my female colleagues call me "little pig!"
1, from the bridge type
Posture: supine, straight legs, with one side elbow support, maintain an angle of 90 degrees, so that the elbow support point and the body in the same plane.
Action Tips: Use the elbows and the ipsilateral ankles as support points, lift the thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.
2. From supine to alternate
Starting position: supine, knees bent, feet flat, lower back close to the floor, hands on the ear side.
Action Tips: Swivel at the same time as the abdomen is lifted up. The elbows are close to the knees on one side. Contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction action, alternating left and right.
3. Stomach from knees
Starting position: knees, feet flat, back close to the floor, hands on the ears.
Action essentials: abdomen, lift the upper back and hold for 5 seconds.
Intermediate training plan
You have tasted the benefits of regular abdominal exercises, you can buy some related fitness equipment, and will help you to a more perfect state.
1 fitness ball belly
Starting position: Start with a push-up posture, legs close together, put the cheekbones on a fitness ball.
Action Tips: Keep your head, back, buttocks, and feet in a straight line. Slowly lower your abdomen and bend your knees to keep your knees close to your chest for 5 seconds. Then stretch your feet back and try to straighten your back in the process.
2. Fitness ball weight supine
Starting position: sitting on a fitness ball, keeping your feet flat, slowly sliding forward while walking backwards, until your hips have become vacant. Lower the upper back as far as possible to allow the abdominal muscles to stretch the most.
Action essentials: abdomen, lift the upper back, shoulders as close to the thigh, contraction movement at the vertex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also carry a barbell to increase the strength of the action.
3. Static supine support
Starting position: supported by elbows, buttocks and toes, palms down.
Action Tips: Tighten the body, make the head, back, hips, feet in a straight line, keep the abdominal tension, keep 70 to 120 seconds, and then slowly relax.
Advanced Training Program
Are your friends already envious of your pretty abs? The following more difficult moves can help you more.
Supine side raise leg
Starting position: Lying on the fitness ball, knees, legs close together.
Action Tips: Slowly lift the knees, turn at the same time, squeeze the abdominal muscles, and do contraction. Then return to the starting position and turn left and right.
2. Reverse V
Starting position: start with a push-up posture, legs close together, calf bones placed on a fitness ball, keep your back and legs straight.
Action Tips: Constrict your abdominal muscles, move your feet as far as your chest, keep your back and legs straight, let your body fall into a V-letter, stop at the highest point for a few seconds, contract, and slowly return to your starting position.
3 load from supine
Starting position: sitting on a fitness ball, feet flat, slowly slide the fitness ball forward, while the body backwards until the hips are vacant. Hold a barbell with both hands as far as possible backwards, lower back as far as possible, so that the abdominal muscles get the maximum stretch.
Action essentials: abdomen and then lift the upper back, barbell film placed above the head, at the highest point of contraction, slowly returned to the starting position. You can also practice empty-handed and gradually increase.
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