The abdominal muscles include the upper abdomen, flanks, and lower abdomen, with the upper abdomen being the most powerful, the lower abdomen being the smallest, and the flank being centered. That is to say, the lower abdomen is the most difficult to practice, and the lower abdomen is where the fat accumulates the most, that is, where the belly is.
Therefore, for the average practitioner, the abdominal muscles need to be exercised in order. The order of exercises is lower abdomen, flank, and finally upper abdomen. The following is taught by the male god Lazar to train abs, very hanging and practical!
Movement 1: Supine leg lift 2-3 sets * 10-30 times (lower abdomen)
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Movement 2: Backrest leg lift 2-3 sets * 10-30 times (lower abdomen)
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Movement 3: Hanging knees 2-3 sets * 10-20 times (lower abdomen)
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Movement 4: Knee touching around the side 2-3 sets * 10-20 times (flank)
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Movement 5: Dumbbell weighted lateral flexion 2-3 sets on the left and right * 20-30 times (flank)
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Movement 7: Supine weight-bearing crunch 2-3 sets * 20-30 times (upper abdomen) …
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Movement 7: Supine weight-bearing crunch 2-3 sets * 20-30 times (upper abdomen)
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Friends in need can practice these 7 movements at the end of each training. During the exercise, you can’t feel the strength of the abdomen, and you can do it a little slower during the exercise.
Do every movement as well as possible, and slowly you will experience the use of abdominal muscles.
