First, what are the abdominal muscle exercise methods?

Exercise content A scientific and reasonable abdominal muscle exercise should include the following parts:

① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.

② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.

(3) abdominal muscle strength exercises, take as many methods as possible.

④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.

⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.

For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.

Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;

Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.

Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.

Second, what are the abdominal exercises?

Let's compare eight kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.

Air pedal

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Abdominal roll of fitness ball

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Lift your legs and tuck in your abdomen.

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Load-bearing abdominal roll

First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry.

Load-bearing abdominal roll

Knees are 60- 100cm away from the chassis base, subject to the head not colliding with the chassis. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.

Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

Traditional belly roll

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.

In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.

sit-up

Once this movement becomes easy for you, try to increase the difficulty and do chest weight-bearing sit-ups

Cross arm abdomen

Cross your arms across your chest, bend your knees and lift your shoulders to your knees. Don't lift your whole back off the ground, just lift your upper body and bend it to your knees. Put it back slowly. Don't touch the ground with your head.

Sit at both ends

Lie flat on the yoga mat, do sitting exercises, lift your feet and touch your toes for about 5 minutes.

Leg elevation

Lie on your back on the yoga mat with your legs straight and raised, and then slowly fall down. 3~5 minutes each time.

Seat training method

Seat weight loss training suitable for office crowd. Sitting on the edge of an armchair, holding the back of the chair with both hands behind your back, feels as if you are going to slide down from the chair. At this time, try to relax your body, bend your back as much as possible, and try to stick your waist on the chair surface.

Then take turns pedaling with your feet. At this time, we must pay attention to relaxing the leg muscles. When exercising, you need one foot to extend downward, the lower the better. As long as you don't touch the ground, the other foot bends upward, and the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. When doing movements, your waist should be as close to the chair surface as possible. These movements need to be practiced in one or two groups every day, and each group should be no less than 20 times.

Third, abdominal muscle training's precautions

When doing abdominal exercises, we must pay attention to the key points of exercise in order to exercise abdominal muscles best. Let's take a look at the abdominal training points of the fitness sit-up net.

Quantity control: Many people have no quantity control when they exercise. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are exercising, we must make a good fitness plan, so that we can exercise according to this fitness plan, exercise most efficiently, save time to the maximum and exercise abdominal muscles as quickly as possible.

Strength control: when practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let them relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.

Aerobic training: Aerobic training is a necessary supplement to abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.

Fourth, what should I eat when practicing abdominal muscles?

What is better to eat when practicing abdominal muscles: beef in hot and sour sauce.

The protein content of beef is high, and the nutritional value of beef after acid removal is higher than that of ordinary beef. Fat but not greasy, thin but not firewood, easy to chew and digest. Even if eaten raw, its nutrient absorption and utilization rate is already high, and eating more is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.

What is sour beef? After cattle are slaughtered, their somatic cells lose blood oxygen supply and anaerobic breathing, which will produce lactic acid harmful to human body. Beef with acid discharge is a kind of food which is specially treated in acid discharge warehouse and processed by hand. Before people eat it, some protein in beef has been converted into amino acids, just like food that has been converted into amino acids from protein before eating, which is especially suitable for postoperative patients.

What is better to eat when practicing abdominal muscles: protein powder.

Protein powder has a particularly good effect on muscle growth and is a nutritional supplement to muscle after exercise. High protein can effectively repair damaged muscles and realize the recovery process of muscles. Especially if you want to grow muscles quickly, eating protein powder is a good choice. Of course, it is also necessary to eat protein's rich foods, such as milk and eggs.

However, the protein-colored powder is only absorbed better and faster, and a large amount may lead to the metabolic burden of the kidneys, so if it is used, it must be calculated according to the consumption of exercise.

How to eat protein toner: scoop one or two spoonfuls of protein toner at a time, and then brew with warm water or cold water for drinking. Be careful not to brew with boiling water, which will affect its effect.

Note: If you want to gain muscle after losing weight, it is better to try to eat muscle gain powder. Grow meat first, then eat whey protein powder after getting started, with creatine glutamic acid and the like. Also, it's best not to eat protein powder when the amount of exercise is small, or protein will not absorb it, which will increase the burden on his body.

What is better to eat when practicing abdominal muscles: carbohydrates.

Long muscles must eat carbohydrates, whether before or after training, carbohydrates should be properly supplemented. Because carbohydrate is the most easily decomposed, absorbed and converted into energy by our body, and it is also the biggest source of vitality.

Carbohydrate should be sufficient before training: because with the progress of training, the body constantly consumes the glycogen reserves of muscles. If carbohydrate is insufficient and glycogen storage is too low, it will force the body to change the energy source and use more protein as fuel, and then it will consume your muscles.

So be sure to prepare enough carbohydrates before training. For example, you can eat some miscellaneous grains such as steamed bread, corn and oatmeal half an hour before training.

Carbohydrates should also be added after training: because every time we exercise, our blood sugar will be greatly reduced. Therefore, proper complex carbohydrates should be supplemented after exercise to provide insulin in the body. At this time, the increase of insulin can promote muscle synthesis.

You can choose to eat some simple and fast-absorbing carbohydrates within one hour after training, such as glucose, bananas, fruit juice, honey and so on. , the effect is the best.