One of the most loyal creatures of the day is the fat of the abdomen; When it comes to come back soon! But there is no worry! You can say goodbye to these fats by following your abdominal movements and following a exercise and diet.
If you feel uncomfortable, like many of the abdominal fat, you have decided to get rid of your abdominal movements with us to find out more about abdominal exercises and the right time to perform the abdomen.
The best abdominal movements for instant fat burning
Abdominal exercise can be performed both at home without a device and at the club using suitable equipment such as dumbbell exercises for the abdomen. In this section, we introduce the types of abdominal exercises (with and without a device).
Abdominal movements in the house (no equipment)
You do not necessarily need a special device to practice and move the abdomen and you can practice without devices such as a device or weight. Below we introduce and teach the types of abdominal movement at home.
My footsteps are collected
How to move
Sit on the mattress;
Put your hands on the back of the body on the ground as a stand;
Give the body a 2 degree angle to the same position;
Separate the legs from the ground and collect your knees into the abdomen;
Then open your knees and return to the original state.
Under the abdomen of a flat foot
How to move
Lie on the floor first;
Put your hands under the hips while the palm of your hand is on the ground;
If necessary to increase the hard work of exercise you can put a dumbbell between your feet;
This will be the starting point of movement;
Raise them by keeping the legs of the legs, as long as they form a 2 degree angle;
At the highest point of movement try to lift your hips slightly from the ground;
Pause at the highest instantaneous point at the same time;
Slowly cut the legs down to the starting point.
Scissors
How to move
Sit on the floor first, tap the upper body, and place the forearm on the floor;
Separate your feet from the ground and take a slightly uplift;
Now try to move the legs to the cross and bring together;
Do not forget the abdominal muscle contraction.
Static crush
How to move
Lie on the floor first;
The hands are in the breasts;
The legs are paired together;
Try to remove your feet and back some of the ground and stay in the same position;
Now play with your body with a little bit of body tolerance and stuff on your fillets.
Crusher
How to move
Lie on the floor first;
The body is completely stretched;
The hands are stretched on top of the head;
This will be your starting point;
Simultaneously move your hand to the opposite foot and bring your hands and feet closer to the spine without any extra pressure and pressure;
Then go back to the original state and run for the other side.
Sitting the pedal
How to move
Sit on the mattress first;
Take your upper body slightly back and put your forearm on the mattress to get your backpack; This will be your starting point;
Now take your feet a little out of the ground and bring the bike to the abdomen intermittently or individually.
The crown is asleep
Lie on the left side while your feet are on each other;
Make sure your knees are slightly bent, put your right hand behind, this will be your starting place;
Breathing out and lifting the right elbow -right like a crusher movement;
The focus should be on the abdominal diagonal muscle;
To the cranche mode as far as you can go up; Pause shortly;
Then pull the breath inside and slowly return to the starting site.
Frog crop
How to move
Sleep on the back of the floor;
The hands are smooth and stretched above the head and feet flat and stretched;
Tap the soles of the feet together; This will be your starting point;
Put your feet bent into your abdomen and brush your hands between your feet at the same time as lifting the upper body.
Reverse crown
How to move
Put on the ground so that your back is completely on the ground;
The knees bend and be separated from the ground;
The hands are beside the body;
Slowly move your knees to the upper body and remove the hips and waist from the ground.
Crub
How to move
Lie on the back of the floor first and stretch your hands, put on your back;
This will be your starting place;
Lift your upper body to the front;
Then raise the hands and feet at the same time and close together;
The legs should be stretched and forming a 2 degree angle;
The hands should also be stretched and parallel to the legs; the upper body must be above the earth;
Then return your legs and hands to the starting place.
Abdominal movements in the club (by means)
What is the best abdominal exercises in the club? Here are the best abdominal and side exercises in video bodybuilding; You need to do these exercises.
The roller’s abdomen with a halter
How to move
On the barbell bar, ride the 2kg weights;
Sit on the floor so that your knees and fingers are on the floor;
Your hands are on the rod and the shoulder width;
Keep your waist flat and keep your hips forward;
Move forward and push the rod forward;
Move forward as long as your body becomes parallel and the surface of the ground;
Then go back.
Crush on the ball
How to move
Sit down on Jim Ball while you are behind you on the ball;
Your legs should be bent from the knee on the ground;
The upper half of the upper body should be lifted from the ball;
While your neck is constant all the time, lower your upper body to the place where you feel stretched in the abdominal muscle; This will be the starting point of movement;
Now, bend your waist and tilt the upper body with the abdominal muscle;
Your hands should not be involved in the movement and all the pressure should be on the abdominal muscle;
The lower part of your waist should always be on the ball;
At the highest point, pause for a moment and then go back to the starting point.
Crush with the shift of balls
How to move
Lie on the back on the floor and put your feet on the floor;
Keep a ball or body similar to (pillow) between your knees;
Pull your hands up to the top of the head;
While you sit at the same time and raise your feet, move the ball from your feet to your hands;
Lower the ground again and repeat the movement and move the ball from your hands to your feet.
Mullerian sloping crop
How to move
First place on the bench;
Fasten your legs to the hook;
Put your hands next to your ears and move down halfway;
The spacing of the chin to the chest as much as an apple;
Try to keep your back round so that the abdominal muscles are in contraction.
Sitting wiring crocodile
How to move
Knee in front of the wiring machine, while the pulley is at the highest point and the rope is attached to it;
Hold the rope with two hands and hold it on the side of the face;
Slightly lean your hips and make a little arc on your waist; This will be the starting point of movement;
Now bend down from the waist to the bottom and shrink the abdominal muscle by keeping the hip location constant and exhaling (breath out);
Elbows should go down to half -thigh;
Pause at the lowest moment of the moment;
Then simultaneously return to the starting point at the same time as
Make sure that the pressure is on the abdominal muscle throughout the exercise.
Crushing machine
How to move
First select the appropriate weight and sit on the device;
Put your feet under the following and take the upper handle; This will be your starting point;
Now collect the body at the same time and push the device to the top and lower your legs;
Make sure that the muscles of your feet are not involved, keep the movement completely controlled and focusing on the abdominal muscle;
After a brief pause at the lowest point of the movement, go back to the starting point.
Parallel scissors
How to move
Place on the parallel device so that your back is on the back mattress of the device;
Put your hands in the place of the handle;
Your feet hang out;
In the same case, keep the legs flat and the surface of the ground and move upward;
Try not to remove your back from the back mattress and lift your legs as much as you can.
The steep Russian rotation
How to move
First place on my desk;
Fix your feet to the mattress position and hold constant;
The legs should be bent from the knee area;
Take the upper body slightly to the back to become sloping;
Stop your hands into the chest and slowly move left and right;
Try to turn out from the same;
Make sure you use the abdominal side muscles to rotate, not just rotating your shoulders;
Look forward throughout the movement.
Sob
How to move
Sit on the edge of the bench;
Put your hands on the back of the body on the edges of the bench;
Give the body a 2 degree angle to the same position;
Separate your feet from the ground and collect your knees in your abdomen;
Then open your knees and return to the original state.
Dumbbell’s crop perpendicular
How to move
Lie on the floor first;
Separate your feet from the ground and keep the ground smoothly and perpendicularly suspended;
The hands are stretched and flat on top of the head; While you take a dumbbell from your two ends with your hands; This will be your starting point;
Move your body slowly and without hitting the dumbbells to your toes;
When you go back down again to put your hands up on the head;
Raise your back from the ground so that it does not put pressure on the lumbar spine;
Do not have to be fully lifted;
It is enough to separate your wool from the ground as much as a few centimeters so that your level of strength and readiness is increased so you can do more.
Why does it lose weight with exercise, but the abdomen does not shrink? (Video)
Tips to know about abdominal exercises
In order for your workouts to do the best, you need to know and follow the tips on abdominal exercise.
Don’t eat at least two hours before starting exercise (you should not exercise with a full belly).
Your meal you eat before exercise is not heavy and greasy.
Practice with your sleep be at least three hours away.
On some days when you have exercises like a shoulder or leg, if you do the beginning of the exercise, it will make it difficult for you to do the next move.
Even if you are just going to do abdominal movements in a session, do not overlook the body’s warm and cooling.
Do not overdo the abdominal training. Depending on the exercise level, you can move the abdomen. It is best to have three sessions a week of abdominal training, as the abdominal muscles also need to rest.
To get to your goal earlier; It is best to have a precise exercise plan to get all your abdominal muscles involved. Abdominal muscles are divided into several groups of abdominal, abdominal diagonal, abdominal, and deep and transverse muscles; For example, moving the abdominal muscles, the abdominal movement of the muscles under the abdomen, the Russian rotation of the abdominal muscles, and the depth muscle Planck movement.
The most important point: To hydrate abdominal fat, just exercise is not enough! You should also have a diet and get less calories.
The best time for abdominal training
Choosing the right time to do abdominal exercises with bodybuilding or weight depends on your physical condition. If you have a low percentage of fat and want to practice for abdominal bed or abdominal muscles, you are free to choose from!
You can only move the abdomen in a separate session, your training sessions can be morning, noon or evening. If you do not have low fat percentage, the best time to do abdominal exercises is the end of your main exercises! Abdominal exercises are not recommended in a separate session, because it doesn’t really have a particular effect. You only involve the abdominal muscles by doing abdominal exercises, so if you want to lower your fat percentage and have a smooth abdomen you should use a complete and hybrid program.
This exercise program should include 2 to 5 sets of abdominal bodybuilding movements. You can consult with our experts in phytamin and get a program that tailored to your body depending on your exercise history.
The best abdominal fat burner program
Some people think that doing exercises that only affect the abdominal and side areas can be effective for the abdominal slimming, but not at all.
The best fat -burned program of the full winds and Upper and lower splits Are; For example Saturday: Heat, upper body movements, abdominal movements, aerobic, cooling / Monday: Heat, low trunk movements, abdominal movements, aerobic, cooling. So do exercises that affect the upper body and lower body.
Final speech
In this post, we introduce the best abdominal and side movements at home and the club and determine the best time to do abdominal exercises. To lose the abdomen, it is best to focus on full wind exercises and avoid exercises that only affect the abdominal muscles. You can consult with our experts to get the desired result.
Is it just enough abdominal movements for abdominal slimming?
No, for abdominal slimming, you need to do aerobic and strength training with a proper diet.
When is the best time to do abdominal exercises?
If the percentage of body fat is high, do abdominal exercises at the end of the main exercises.
Can I do abdominal movements at home or do you need a dumbbell?
Many abdominal exercises, such as cranches, scissors and reverse cranches, can be performed without a device at home.
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