| Dumbbell, barbell exercises , push-ups, pull-ups , hanging lift back, sit-ups
Abdominal Training Tips Abdominal fat is the body most likely to accumulate the site, the site is more difficult to practice . Some people do hundreds of sit-ups a day , the effect is not obvious. The reason is that the abdominal muscles covered with a thick layer of fat , if you exercise the right way , only the practice of fat below the muscle , burn fat , but not fully . Unlike other frequency abdominal muscles , must often be stimulated , at least a week to practice four times , each time for about 15 minutes. Many people do hundreds of sit-ups again , I suggest you pick three pairs of your most effective practice , only three groups of 20 ? 25 times, are so exhausted . Each suite interval should be short, no more than 1 minute. Each group should achieve complete exhaustion , not the number of calculations . To continually do this until no longer shrink far not arched , but the chest slightly embedded so tension focused on the abdomen. The more upper body stretched straight . The more hard buttocks , abdominal force will be reduced. Here are three exercises crunches lying on the ground , legs resting on the long board , in order to make the upper body strength of abdominal crunches . Do the movements do not stretch too head forward , and even touch the legs , so that the back will leave the ground , the hips will share the work carried out by the abdominal muscles . Restore shoulder slowly down the ground , abdominal always taut. When doing this exercise a lot of people like to put his hand on the head, but the role of the hand -ups just pull your head forward , there is no benefit for abdominal training , with a fist on his chest is not the case . Alice leg crunches This is an advanced action , it could also practicing abdominal and lower abdomen. Sit on the ground, right leg bent to pick up , legs parallel to the ground . Then his left foot resting on the right knee , his hands gently prop head , picked up the upper body muscle contraction . Buttocks while on the move , take action to start . Can not touch the ground when restoring shoulder , buttocks slow decentralization , so that the abdominal muscles remain tense contraction. After doing the same for the left leg movements. Recumbency ups training obliques . Supine , the two sides together Tuiqu Xi aside . Put the legs on one side of the road shoulder Stretch . Fingers open and stays . Other arm elbow , hand light prop head . Ups can not rotate the trunk , directly on the pick up , his legs can not move . Abdominal oblique lie completely tightened , do not touch the ground when restoring shoulder . Then do the same for the other side of the action . Abdominal training very hard and requires a lot of concentration and willpower to have exceeded the limits of the body . When the body can not afford , we should adhere to teeth , so as to Enhancing the abdominal muscles . Constitute the three major muscles of the human body bodybuilding - pectoralis major, highly favored and fitness enthusiasts to pursue .
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