What are the abdominal muscle fitness methods for men?

Nowadays, many male friends are doing fitness. They go to the gym in their spare time just to have perfect abdominal muscles. In fact, what kind of fitness method should male friends choose? How can they quickly achieve their ideal results? I believe many friends also want to know the answer. So today I will tell you about the methods of male fitness and how to achieve the goal of training abdominal muscles in a healthy way.

upright

Spread your legs apart, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, do not bend your legs and arms, inhale, then return to the original position, exhale. Change direction, repeat once, and do this eight times in a row.

Leg curls

Lie on your back. Place your arms flat on the ground. Straighten your legs and bend your knees at the same time. Inhale, bring your thighs close to your abdomen, and then exhale. Slowly return to the starting position. Repeat eight times.

Raise your legs and tighten your abdomen

Mainly develop the lower abdominal muscles. Lie flat on your back. Straighten your legs and raise them as high as possible, then slowly lower them. After doing this exercise evenly, bend your knees and continue to do the same movement. Repeat eight times.

Seated Bend

Mainly develop the upper and lower abdominal muscles. Straighten your knees, lean your upper body back, keep your body balanced, then bend your knees and tighten your abdomen to flex your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground.

Cycling

Lie on your back. Alternately bend and stretch your legs, imitating the motion of cycling. Move quickly and flexibly, using as wide a range of motion as possible. This should last 20-30 minutes.

Twist your waist

Hold the handle with one hand or pull a certain weight, and do various waist twisting and turning exercises to exercise the external oblique muscles and waist muscles.

The above mentioned exercises can be selected by individuals according to their own situation, and the amount of exercise can be increased gradually from a small amount to a large amount according to the physical condition, and can be performed twice a day. In terms of diet, you should focus on strengthening high protein. The peak of protein intake is about half an hour to an hour after each exercise. Pay attention to eating some high-protein foods. You must insist on exercising every day to achieve the effect, so be persistent. I hope you will succeed soon.