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How to practice abdominal muscles on the treadmill
In the street, we often see the figure of exercise. Running exercise is a fitness habit that many people have. Many people hope to build beautiful abdominal muscles by running. Next, I collected how to practice abdominal muscles on the treadmill for your reference only, hoping to help you.

How to practice abdominal muscles on the treadmill

First, oblique sprint

1. Use the running board to jog horizontally for 5 minutes as a warm-up.

2. Raise the slope to the highest, sprint for 20 seconds as much as possible, and squeeze the abdominal muscles hard at the same time.

3. Grab the handrail for pull-ups and put your feet on both sides of the running board. Rest for 20 seconds, then jump back carefully and sprint for 20 seconds with the center.

4. Alternate from 10 to 12, and finally relax for 5 minutes.

Second, deviation.

This exercise emphasizes the shaping of abdominal oblique muscle.

1, jog on the treadmill 10 minutes as a warm-up to ensure that the body is hot before the exercise begins.

2. Increase the slope to 5% and lean to the side. Grab the handrail to balance yourself if necessary.

3. Run sideways for 30 seconds, and do a side roll every step. Then turn to the other side and run for 30 seconds.

4. Turn your body forward and run for another 30 seconds.

5. Repeat 10 times on both sides, and finally relax in the case of cross slope.

Third, sprint and abdominal muscle exercise.

This sport makes more use of the handrails of the treadmill.

1, jog on the treadmill for 5- 10 minutes to warm up.

2, accelerate, uphill 3%, sprint for 30 seconds.

3. Grab the handrail and do pull-ups.

4. Lock your arms and lift your knees to your chest. Make sure your body is as straight as possible.

5. Hold for 20 seconds, and then let the body return to the initial state. Next, put your feet on both sides of the running board.

6. Rest for 10 seconds, then jump back carefully and run for 30 seconds with the central sprint.

7. Repeat this pattern for 20-30 minutes, and finally relax for 5 minutes.

When doing pull-ups, you can also choose to do knee lifts. Slowly put your feet on the running board, and then retract your knees to your chest. Because your weight is supported by your triceps and chest muscles, you can get enough exercise. It takes a lot of physical strength and energy to exercise abdominal muscles on the treadmill alone. When practicing, you must concentrate and calculate your every movement accurately. If you complete this set of movements perfectly, you will find that your physical exercise is quite successful.

The most effective action to exercise abdominal muscles

1, pedal in the air:

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.

2, fitness ball roll belly:

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.

3. 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.

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.

4. The traditional abdomen movement:

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.