How can women practice 11-character abdominal muscles faster?

Women exercise for their body shape. As long as they regain their slim figure, they are fine. The most common way to exercise is physical exercise. If they want to lose weight, they will also use medicinal herbs. Drugs are the most direct way to lose weight. As long as you pay attention to consolidation after successful weight loss, you can prevent rebound. However, some women also exercise their abdominal muscles. There are many ways and styles to exercise abdominal muscles, such as the 11-shaped abdominal muscles, which are 11-shaped abdominal muscles. So how can women exercise 11-shaped abdominal muscles faster?

1. Supine Half Rise

Sit-ups are better for training your abdominal muscles than sit-ups.

But the only difference from sit-ups is that during exercise, the upper body does not have to sit up completely, and the angle of the upper body should be maintained at 15 degrees to the ground. It needs to be done 5 times a day, 30 times each time, and the interval between 5 times should not exceed 1 minute.

When doing this exercise, you will find that your waist and abdomen need to use a lot of force, so it is very painful. After finishing, gently massage your waist and abdomen.

Sanjiu Health Center reminds you that you must have a standard posture when doing sit-ups, otherwise the exercise effect will not be good and it is easy to injure your back muscles or lumbar muscles.

2. Hanging Leg Raise

Hanging leg raises are one of the best ways to train your abdominal muscles. The main function of this movement is to exercise the lower abdomen.

① Hold the horizontal bar with both hands and hang your body straight down under the bar. Bend your knees and pull your calves up as far as you can. At the highest point, fully contract your rectus abdominis for one second. Then slowly lower your calf until it is fully straight. Inhale as you raise your calves and exhale as you lower them. As you curl your calves, try to lift your knees upward.

② Hold the rib bar with your hands as wide as your shoulders, with your body weight supported by your hands and hanging with your arms straight, and your legs straightened and raised above the horizontal position.

The preparatory posture for hanging leg raise is to fix the body particularly stably on the hanging leg raise equipment. You are required to hold the handles tightly with both hands, keep your upper body close to the backrest, look straight ahead, and tighten your abdomen and lift your chest.

Keep your legs together and straight down, with your feet straight. Raise your legs quickly until they are level with the ground. Stay for one second and then slowly lower it to its original position. Start quickly and return slowly to keep your abdominal muscles tense at all times for better exercise results. Then repeat it again.

Take a deep breath and exhale as you raise your legs. The entire breath should be exhaled at the end of the movement. Inhale as your legs fall back to the starting position, and when you return to the starting position, take a full breath before moving on to the next movement.

Be careful not to let your upper body leave the backrest during the last few times of exhaustion, otherwise the back muscles will use the force, especially the erector spinae muscles in the waist will feel very sore, which means that the back muscles are also participating in the entire hanging leg raise movement, thereby reducing the pressure on the abdominal muscles. This will greatly affect the effect of abdominal muscle training. Therefore, the more you feel that your abdominal muscles are weak, the more you must ensure the standard of your movements. Even if you can only lift a few at a time, do not rely on other parts of the body to gain leverage.

You can do 3 sets of hanging leg raises in each training session. Each set must be performed until exhaustion occurs, that is, until no one can get up. You can start by training three times a week. After two months of training, you can increase it to five times a week, and the exercise effect will be better.

The above analysis is how women can train 11-shaped abdominal muscles faster. It is difficult for women to train abdominal muscles, which is reflected in the intensity of exercise, women's physique, perseverance, etc. However, if you like sports and have more time, you can make a reasonable exercise plan and follow this exercise to achieve the effect of training abdominal muscles. The amount of exercise during the training period is extremely great. If the amount of exercise is not enough to form abdominal muscles, the time will be prolonged, which will affect women's psychology and be detrimental to later training.