How to exercise abdominal muscles recommended 3 classic movements

　　Abdominal muscles are a symbol of strength and armor that protect important body parts. Weak abdominal muscles may lead to increased anterior pelvic tilt and lumbar spine curvature, and increase the chance of low back pain. It is very necessary to exercise abdominal muscles. Three groups are introduced below exercise Abdominal muscle movements are simple, easy and classic:

　　exercises to exercise abdominal muscles

　　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.

　　When doing the movements, please pay attention to: 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 exercise the lower abdomen to the maximum extent, you should lift your buttocks as much as possible at the highest point of each movement 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 the 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.

　　When doing the movements, you should pay attention to: 1. You will feel very tired when doing this movement for the first time. The amplitude 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 with your calves resting 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.

　　When doing this action, please note: 1. Do not 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.

　　What should men eat to build muscle?

　　almond

　　Nuts such as almonds are rich in fiber, protein and vitamin E healthy source.

　　yogurt

　　If you want to gain weight, you can choose fruit yogurt; if you want to lose weight, you can choose low-fat or skim yogurt. In addition to yogurt, low-fat cheese also works well.

　　water

　　Water can cause muscle shrinkage and energy depletion during exercise.

　　egg

　　Eggs are rich in protein, vitamins A, D and E, which help in muscle growth.

　　salmon

　　Salmon fights inflammation and is rich in omega-3 fatty acids and protein. (Reference website: Seek medical advice)