The commonly mentioned six-pack abdominal muscles refer to our rectus abdominis. The upper end of this muscle is connected to the sternum and the lower end is connected to the pelvis. When we bend the trunk, we need this muscle to exert force.
Abdominal muscles are an essential part of all fitness methods. When it comes to practicing abdominal muscles, many people subconsciously think of sit-ups, and friends with fitness experience think of belly rolling. These two are very common abdominal muscle training moves, because the difficulty is really not high, and basically no one can't do it. An ordinary belly rolling action can make the surface of rectus abdominis finely carved, and then reduce the body fat rate to about 13%, and the vest line and hexagonal abdominal muscles will come out.
But now many bodybuilders pay too much attention to the beautiful six-pack rectus abdominis. In order to highlight his sexy waist, he even reduced his body fat rate to below 10%. Although beautiful, but this figure-too thin. Uncle Paul called it "the belly of an underage boy".
In the prisoner's fitness system, it is necessary to establish a strong and flexible intermediate. Body fat does not need to be too low, and a strong waist can also show perfect muscle lines.
Only the abdomen like the one above is the core of real strength and practicality.
The front part of the middle part of the body, in addition to the beautiful rectus abdominis, also includes the external oblique muscle, transverse abdominal muscle, intercostal muscle and serratus anterior muscle. When training the middle part, don't forget that it is only a part of the middle part of the body, and don't separate it from the upper body and lower body. The meaning of the middle section is to help the whole body work together. The best way to train a strong waist in all directions is not to practice it in isolation-rolling the abdomen or carving a muscle, but to use the body as a whole.
In the old-school abdominal exercises, there are two ways: sit-ups and leg lifts. These two methods are similar. Sit-ups contract abdominal muscles to lift the trunk, while leg lifts contract abdominal muscles to lift the lower limbs. The prisoner's fitness system chose the way of lifting legs. What are the advantages of leg lifts over sit-ups?
The fourth art of prisoner fitness leg lifting
Leg lifts in the first sitting position.
Training target: primary 10 times 1 group; Intermediate 25 times 2 groups; Upgrade the standard 40 times and 3 groups.
Don't underestimate this "simplest" leg lift. If you are a friend who is only used to doing belly rolling, you will feel that your abdominal muscles are tortured when you try the upgrade standard of this action for the first time. The next day, there will be obvious pain in the side abdomen.
Gard can now achieve the seventh intermediate standard of leg lifting, but when I returned to this action, my abdominal muscles were also badly abused. In addition, leg lifting is the action of hip flexion, and several deep muscles in the hip joint responsible for hip flexion will also be abused badly.
Moreover, the higher the stool, the greater the angle between the body and the ground after straightening, and the greater the load.
When practicing all leg lifts, there are the following precautions:
1. Exhale when lifting legs, reach the highest point, and exhale; Breathe in when you lower your legs. If the cardiopulmonary function is poor, you can take a few breaths between the two movements. Objective: To exercise deep muscles such as intercostal muscle.
2. Pay attention to tighten the abdomen, keep the transverse abdominis in a tight state, protect the internal organs and prevent hernia.
3. In order to prevent the abdominal strength from far exceeding the lower back strength, it will cause lower back pain when training abdominal muscles. Leg-lifting training must be synchronized with squats and bridge exercises.
4. You can only practice leg lifts two hours after a meal, otherwise you will have abdominal distension and affect your movements.
Don't lift your legs by inertia when they reach the lowest point. Although this will make the action much easier, it can't give the muscles sufficient stimulation.
Act quickly, and you can also have charming six-pack ABS and vest line soon!
For more self-esteem fitness knowledge, please add this number. Gard is introducing his recent experience in systematically practicing prisoners' fitness. Guaranteed to run every day.