If you want to build abdominal muscles, it’s easy to eat like this and you can also gain abdominal muscles.

　　To train your abdominal muscles, try these moves:

　　Supine leg raise

　　Lie flat on the bed or floor mat, with your back close to the bed (or the ground), hold the head of the bed with both hands to fix your upper body, lift your legs up and down at the same time, repeat several times.

　　Pay attention when doing actions

　　1. The body is prone to shaking. You can find a partner to support your upper body to prevent the body from shaking. 2. If you want to maximize exercise For the lower abdomen, at the highest point of each movement, the buttocks should be raised as much as possible to fully mobilize the muscles of the lower abdomen. 3. If you find this action difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

　　Lying on your back and pedaling with your legs raised

　　Lie flat on the bed or floor mat with your back close to the bed (or ground)； At the same time, raise your legs high so that they stay in the air, and do a bicycle pedaling motion in the air, repeated many times.

　　Pay attention when doing actions

　　1. You will feel very tired when doing this movement for the first time. The range should not be too large and the speed should not be too fast. 2. After you become proficient in the movements, you can increase the intensity of the exercise by straightening your legs every time you "pedal".

　　bench sit-ups

　　Lie flat on the ground, put your calves on a bench (or chair, bed edge, or steps), and use your abdominal muscles to sit up your upper body. When returning, slowly lower your shoulders to the ground and keep your abdominal muscles tight.

　　Be careful when doing this action

　　1. Don’t put your hands behind your head. Because when you are about to reach exhaustion, you will use your hands to hold your head hard, which will cause damage to the neck muscles. 2. The higher and straighter your shoulders are from the ground, the better, but your waist should be close to the ground. 3. Pay attention to keeping your upper body stable. 4. Don’t use force on your feet.

　　Pay attention to your diet when training abdominal muscles:

　　Basic principles of a reasonable diet

　　1 Balanced diet

　　If you want to build muscle, the diet must comply with the characteristics of body growth, development and physiological functions. It must contain various nutrients required for daily life of the human body, and the content must be sufficient and the proportion must be appropriate to fully meet the needs of the body and maintain normal physiological functions. Only in this way can the body's growth and development and healthy。

　　The human body needs a variety of nutrients in daily life. No single food can fully meet the normal needs of the human body. Therefore, a variety of food sources are necessary to achieve a balanced diet.

　　2 Non-toxic and harmless to human body

　　There are many types of harmful factors in food, including toxic animals and plants, microbial pathogens, pesticide residues, food additives, etc. They have a great impact on human health, and serious impacts can even be life-threatening. Therefore, great attention should be paid to food hygiene. Food that does not meet hygiene standards, is spoiled, or is unclean should not be eaten.

　　3. Easy to digest and absorb

　　Proper processing and cooking can improve the digestibility of food, facilitate the body's absorption, and increase the effective utilization of food. Care should also be taken to reduce the loss of nutrients in food during cooking and processing. (Reference website: 39 Health Network)