How do middle school students train their abdominal muscles

Abdominal muscles are a type of muscle on the stomach. Because the stomach of ordinary people is soft and is not used as often as the arms and feet, muscles are produced during use, but the muscles on the stomach are difficult to train. But if having abdominal muscles is also an important criterion to prove whether a person has a good figure, and abdominal muscles cannot be trained randomly, then how do middle school students train abdominal muscles?

1. Sit-ups.

There are two training methods: no weight, high number of times, and weight, low number of times. According to my time experience, the latter is more effective! Suggestion: use 10-20 catties barbell plates to do 2 sets, 15-25 in 1 set. Lie on your back and raise your legs. There are two modes of abdominal muscle exercises, one is "flexion", which is sit-ups, and the other is "stretching", which is lying on your back and raising your legs.

2. Pedaling in the air

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

3. Leg raise and abdominal crunch

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

4. Weighted Crunches

Begin by adjusting the pulldown weight. Adjust the gantry fulcrum to the highest position. Kneel on one side of the gantry with both knees, with the distance between the knees and the base of the gantry being 60-100cm, making sure that the head does not hit the gantry. Hold the rope handles tightly with both hands and place them behind your head, keep your arms and legs fixed, tuck your chest in, exhale, and contract your abdominal muscles to pull down. Hold for 2 seconds and lift your upper body, then slowly return to the starting position and repeat.

5. Reverse Crunch

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.