Five most effective trainings for abdominal muscle training! These two movements can exercise the upper and lower abdomen at one time. | Vogue Taiwan

The popular keyword of abdominal muscles has a high search volume. Everyone wants to know what exercise should you do if you want to develop abdominal muscles? The following experts recommend the 5 exercises that can quickly develop abdominal muscles. They are all representative exercises that strengthen the abdomen, including suspended leg lift, sitting leg lift, bench press chair curl, leg lift and full stick style.

What are abdominal muscles?

The abdomen is actually composed of four types of muscles, the rectus abdomen, which is what people often call “abdominal muscle”. The external oblique muscle, located on both sides of the rectus abdominis muscle. The internal oblique muscle of the abdomen, below the external oblique muscle of the abdomen. The transverse abdominal muscle is located below the oblique abdominal muscle.

Five most effective trainings for abdominal muscle training

What exercise should I do if I want to develop abdominal muscles? Experts recommend hanging leg lift and sitting leg lift.Hanging leg liftIt is recommended for people who want to shape thick abdominal muscles in a short period of time. The exercise of lifting your legs can strongly stimulate the abdominal muscles. The greater the stimulation, the more muscles it will increase.Leg lift in sitting positionIt is a exercise in sitting on a bench press chair that can strengthen the abdominal muscles but will not cause pain in the waist. These two exercises can be trained to the upper and lower abdomen at the same time. besides,Bench press chair curls, leg lifts and full stickIt is also an exercise that can effectively and quickly develop abdominal muscles.

Beautiful young model working out at home, doing fitness exercise on floor, Abdominal Knee Crunches for upper and lower abs, Sit Ups with hands behind the neck. Core training. Top view. Full lengthfizkes

Abs Training 1: Hanging Leg Raise

20 × 5 groups

1. Please hold the bar slightly wider than your shoulders when holding the bar with both hands. The higher the height of lifting your legs, the more it can stimulate the upper abdomen. The most important thing when doing hanging legs is to pay attention to the body not to shake forward and backward. Please lift your legs while exerting force on the core and fixing the upper body, and then slowly put them down. If you let it go too quickly, your body will shake.
2. If the waist hurts, the core will be unable to exert force because the legs are too fast, causing the body to shake. Even if your legs are slowly lowered and your body will still shake, then please practice letting your legs slightly touch the ground and then lift them up. People who are not tall enough can use the step pedal assistance.
3. With your knees slightly bent, lifting your feet and then lowering them will make your movements smoother because of the reduced range of movement. If beginners cannot lift their legs, they can bend their knees and use the knees to curl up instead, lift the knees towards their shoulders. Breathing during exercise is also very important. Just focusing on exhaling while raising your knees can also cause your muscles to contract strongly. \