Men's waist and abdominal strength training methods men to quickly lose belly fat

The core muscles are located in the center of the trunk and are responsible for protecting the spine. The core muscle group is located approximately from the diaphragm down, around the waist and abdomen, the center of the trunk to the pelvic floor, and consists of deep and superficial muscles of different parts of the body, such as the abdominal muscles, back muscles, buttocks, and thigh muscles.

Stick sliding plate

Sliding plate is a good training body stability of small equipment, there are many fitness friends will take a rag instead. 1. First of all, the first two feet on the slide plate, with forearms propped up on the floor, first do stick movements, abdominal tightening. 2. Then use the slide plate to move backwards, with the body to move backwards, and then back to the original position.

Barbell climbing

1. First of all, first put the barbell on the ground, if there is no fixed barbell to find a post that can grab. 2. Choose the distance between the body and the barbell, the distance to the body tilt straight, both hands can grasp the bottom of the barbell is preferred. 3. slowly alternate hands to climb up and then return. Suggestions: try to keep your body horizontal during the movement, tighten your abdomen, do not cock your hips or hunch your back. A little more advanced can take away the barbell base to increase more instability.

Bar training

In addition to testing the stability of the core, the grip of the hands is also important. Hold your hands slightly wider than shoulder width, stabilize your body on the bar, and then use the strength of your abdomen to slowly lift your feet upward.

Toe touching the bar

This is a common movement in foreign CrossFit competitions. In addition to testing the stability of the core, the grip of the palms is also very important. Hold your hands a little wider than shoulder width, stabilize your body after you get on the bar, and then slowly lift your toes upward with force.

Medicine ball crawl

1. Hands straight on the medicine ball, feet firmly on the ground, tighten the abdomen and clench the hips, the body began to go down. 2. Roll forward with your hands on the medicine ball, keeping the weight of your feet behind you, and roll until your body is pulled into a stick form, then slowly roll back to the initial action.

Core muscle group training benefits

Improve body posture

Core training can make your body posture better and can improve poor posture, such as: sitting bent back, standing hunchback, back pain.

Protection and support

Strong core muscles can save you from back pain, but also will allow you to reduce excessive injuries during sports training.

Good balance and coordination

Training the core can help improve strength and speed, such as unstable center of gravity, poor balance, slow running, etc.