How to train the bottom two abdominal muscles? What precautions should be taken?

With the right training methods, men can develop beautiful abdominal muscles. Generally speaking, 8-pack abdominal muscles are the ultimate goal. However, some men only develop the upper 6 packs, and cannot develop the lower two packs no matter how hard they try. It doesn't matter. Today, I will teach you a simple and practical method.

How to train the bottom two abdominal muscles

Lie flat on your back, place your hands under your buttocks, straighten your legs together, lift them up at a 45-degree angle to the ground, hold for 30 seconds, then lower your feet without touching the ground. Hold for 15 seconds, then lift them up for another 30 seconds, then lower them for another 15 seconds, keeping your legs straight and together. Repeat. Do five times at the beginning, and add one more time when you are done. Add more as you like.

Training Notes

When doing abdominal exercises, we must pay attention to the key points of the exercises in order to best exercise the abdominal muscles. Let's look at the key points of abdominal training on the fitness supine network.

Quantity Control :

Many people do not control the amount of exercise when they exercise. They just exercise blindly without a good plan to assist the exercise. This is unscientific. When we exercise, we must customize a good fitness plan so that we can exercise according to such a fitness plan. This way, we can exercise the body most efficiently, save time to the maximum extent, and exercise abdominal muscles the fastest.

Power Control:

When training your abdominal muscles, you should keep them tense throughout the entire set of movements, and don't let them relax at the beginning or end of the movement. Do each set of movements to exhaustion, don't count the number of times, and continue to do it until you can no longer contract your abdominal muscles.

Aerobic training:

Aerobic training is a must-do for abdominal training. Start with 45 minutes each time, 4 times a week. Based on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount too much? If your goal is to develop razor-sharp abdominal muscles in 9 weeks, then it is not too much.