These 4 time periods are effective for exercising abdominal muscles

　　Having proud breasts is a lot female friend Dream coveted, and for male My friends say that strong abdominal muscles are something to be proud of, so of course I want them. exercise Abdominal muscle timing is also very important. Let’s take a look at the best time to exercise abdominal muscles!

　　Best time to exercise abdominal muscles

　　The best time to exercise abdominal muscles is from 3 pm to 5 pm, because this time period is the time when human body hormones, strength, and various reactions are at their best. The whole body coordination ability is strongest, especially the heart rate and blood pressure are relatively stable, so it is most suitable for exercise. Studies have found that high-intensity exercise can be done two hours after a meal, moderate exercise should be done one hour after a meal, and light exercise is most reasonable half an hour after a meal. If you are an office worker, you can also choose several time periods to exercise:

　　Morning period: from getting up in the morning to 5:30-6:30 before breakfast.

　　Morning period: 2 hours after breakfast to 9:00-10:30 before lunch.

　　Afternoon period: 2 hours after lunch to 14:00-17:00 before dinner.

　　Evening period: 2 hours after dinner to 19:00-21:00 before going to bed.

　　Tips: Because the abdominal muscles are different from other muscles, it is not possible to train according to the training mode of other parts. Because the abdominal muscles are the most difficult to train, the fastest to adapt, and the fastest to recover, so his training mode must be special. Under normal circumstances, you should practice at least three times a week. This frequency is considered a normal frequency. The recommended training frequency is 3 to 4 times a week. If you have strong recovery ability, you can practice every day.

　　exercises to exercise abdominal muscles

　　sit-ups

　　Lie flat on the ground, put your calves on a long board, and slowly lower your shoulders to the ground when you return, keeping your abdominal muscles tight. Many people like to put their hands behind their heads when doing this exercise, but when they sit up, their hands only pull their heads forward, which does not help to train their abdominal muscles. Putting your fists on your chest is different.

　　Descending Turkish Get Up

　　5 reps on each side, then 4 reps, decreasing to 1 rep. Rest when changing weights on each arm. Holding a dumbbell in your left hand, lie on the floor with your left knee bent and your feet flat on the floor. Straighten your right leg and place your right arm on your right side at a 45 degree angle. Now raise your torso off the floor, keeping your left arm straight overhead, and stand up. Reverse movement and return to the ground.

　　Sit-ups with legs crossed

　　This is an advanced exercise that can train your upper and lower abs at the same time. Lie on your back on the ground, bend your right leg and pick it up, with your calf parallel to the ground. Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and pick up your upper body. At the same time, raise your hips and perform a sit-up movement. When returning, the shoulders should not touch the ground and the hips should be slowly lowered to keep the abdominal muscles in a tense and contracted state. When finished, switch to your left leg and do the same action.

　　Incline sit-ups

　　Exercise the oblique muscles. Lie on your back, bend your knees and put your legs aside. Keep the shoulder on one side of your leg flat. Spread your fingers to support the ground. Bend your other arm at the elbow and gently support your head with your hand. When sitting up, the trunk should not be rotated, but should be lifted directly up, and the legs should not move. Tighten the abdominal incline completely, and do not let your shoulders touch the ground when returning. Then do the same action on the other side. (Reference website: Qinqinbaby.com)