How to exercise men’s abdominal muscles? Teach you some good tips

　　Men will be more attractive if they have eight-pack abs, but if you want abs, you have to pay a price, so what can men do? exercise How can I have abdominal muscles? What is the eight-minute method to exercise abdominal muscles? Let’s follow me to see how to exercise abdominal muscles! Men can learn from it!

　　8-minute abdominal muscle workout for men

　　1. Upper abdomen

　　Lie flat on the ground, hold your head with both hands, bend your knees to 90 degrees, contract your shoulders, lift your abdomen hard toward your head, and move closer to your thighs, but not close to your thighs. Leave a certain distance before returning to the starting point, but make sure your abdominal muscles are tight and get up quickly. Reminder: Keep your abdominal muscles tight from beginning to end until failure. Three to five sets a day, each set of thirty to fifty, about 4 minutes.

　　2. Lower abdomen

　　This is the location of the seventh and eighth abdominal muscles, which are also the more difficult areas to train. Specific method: Lie on your back, put your arms naturally behind your hips, combine your legs and lift them to 70 to 80 degrees, and then lower them to close to the ground, but don’t put them on the ground. In order to keep your lower abdomen tight, repeat the above actions. Three to five groups a day, each group of twenty to thirty exercises, can be strengthened according to the physical condition, about four minutes.

　　Several common abdominal muscle exercises

　　1. Bicycle type

　　By lying on your back on the ground and simulating pedaling on a bicycle, you alternately train your abdominal muscles. The bicycle-style abdominal tightening can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist.

　　2. Lying on your back and doing abdominal crunches

　　This method is a classic way to exercise abdominal muscles, and it mainly works on the upper abdomen.； During exercise, place your hands behind your head. You must not use your hands to break your neck to help your body bend during exercise.

　　3. Lie on your back and raise your legs

　　Lying on your back and raising your legs works on the lower abdomen and lower waist. For beginners or people with weak waist strength, you can bend your legs to perform this action to reduce the difficulty.； Be careful not to touch the ground when lowering your legs.

　　4. Logging style

　　The woodcutter pose is an effective training exercise for the lateral abdominal muscles. Due to the participation of weight-bearing equipment, it can give additional stimulation to the body muscles and achieve the effect of improving the outline of the abdominal muscles. First, you need a weight-bearing equipment (optional equipment includes dumbbells, medicine balls, etc.) ； The weight you choose should allow you to perform 12 repetitions in a standard manner. When exercising, you must ensure the training principles of fast up and slow down. The dumbbells must be raised above your head every time. ； A total of 3 sets of 8-12 times each are required (one side completes 8-12 times before switching to the other side, completing one time on each side counts as a complete set). A 30-second rest period is allowed between each set.

　　5. Trunk rotation pose

　　The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus muscles; they also need the help of a weight-bearing device (medicine balls are preferred, followed by dumbbells). For beginners, you can place your feet on the ground during weight-bearing rotations to reduce the difficulty. After reaching the intermediate and upper levels, you can raise your feet off the ground to increase the difficulty. During the rotation, the back should always be kept straight. (Reference website: Family Doctor Online)