JR Ji Yankai has deep cleavage abdominal muscles! The coach teaches you 3 easy ways to practice

According to media reports, artist JR Ji Yankai, who possesses "Mariana-like deep abdominal muscles", recently took promotional photos for an advertising endorsement, once again showing off his muscular abdominal muscles that made everyone envious. The report pointed out that Ji Yankai is demanding of perfection and insists on not retouching his photos. He must exert more strength when taking photos to make his abdominal muscles appear fuller and firmer. In fact, it is not difficult to have beautiful abdominal muscles like Ji Yankai! The fitness coach suggests 3 simple tricks to teach you how to easily develop deep abdominal muscles!

Abdominal muscle training has become a trend in recent years. Both men and women want to get rid of their sagging belly and have a firm abdominal line. However, modern people are busy with work and may not have time to go to the gym if they want to get in shape. In fact, it is not difficult to train your abdominal muscles, you can do it yourself at home! Fitness coach Lai Peien demonstrates 3 simple movements, combined with diet tips, it is not difficult to have strong abdominal muscles.

Learn these 3 exercises to get deep abdominal muscles

Coach Lai Peien pointed out that people can strengthen muscle endurance, sculpt abdominal lines, and gradually build deep abdominal muscles through the three exercises of lying crunches, leg extension training, and mountain climbing training.

The first move to train abdominal muscles / lying crunch

When doing this exercise, keep your lower back muscles on the ground, keep your shoulders off the ground and curl up, overlap your hands and stretch them upward between your knees. Do 10 to 15 times in a set, rest for 30 to 60 seconds between sets, and continue for four sets. The "lying crunch" can train the rectus abdominis, external oblique muscles, internal oblique muscles, and transverse abdominal muscles.

The second way to train abdominal muscles: leg stretching training

First, sit on a sturdy chair with your feet off the ground. Then, bend your knees, exhale, retract them toward your chest, and then stretch downward. Do this 10 to 15 times as a set. Rest for 30 to 60 seconds between sets. Repeat for four sets. "Leg extension training" can exercise the rectus abdominis, external oblique muscles, internal oblique muscles, and transverse abdominal muscles.

The third way to train abdominal muscles: mountain climbing training

When training, straighten your arms and support the ground with your palms, making a diagonal line from your head to your toes. Next, bring your knees closer to your chest, alternating between your left and right feet. Be careful not to arch or sink your back while doing the movement, but keep it straight and not move away. Do 20 reps in a set, rest for 30 to 60 seconds between sets, and continue for four sets. The muscles that can be trained by this movement include the rectus abdominis, external obliques, internal obliques, and transverse abdominis.

Eat healthy with weight training

In addition to the above three tips, if you want to have deep abdominal muscles, you must also combine other exercises and control your diet. Coach Lai Peien said that it is recommended to do weight training at the same time to increase the muscle cross-section, making the muscles thicker and more upright. However, people are reminded that if they want to show their abdominal muscles, they should do aerobic exercises regularly to burn fat in order to highlight their abdominal muscles.

In terms of diet, Coach Lai Peien pointed out that one should follow the principle of a balanced diet, consume vegetables, protein, carbohydrates and other foods, and eat less salt and oil. One should also reduce the intake of high-calorie, low-nutrition foods such as snacks, sugary drinks, alcoholic beverages, etc. This will help create deep abdominal muscles that everyone envies!