How to exercise abdominal muscles 1 1? Lie on your back, bend your knees and lift your legs: on the supine cushion, put your hands flat on the style bracket, bend your knees together, lift your knees to your chest, hold them for a few seconds when they reach the limit, and then restore them. This action mainly exercises the lower abdominal muscles, generally 2~3 groups, 25 times in each group.
2. Sit-ups: Sit on your back, hold your neck with your hands, bend your knees together, lift your upper body while exhaling, hold your chest for a few seconds after touching your knees, and then inhale and restore. This action mainly exercises the upper and middle abdominal muscles, generally 2~3 groups, each group is not less than 25 times.
3. Sit with your legs crossed: also called "two-headed". On the supine cushion, hold your neck with your hands crossed, your knees half bent, and lift your upper body while lifting your legs. Keep it in the original position 1~2 seconds before recovery. This action is mainly to practice the middle part of abdominal muscles, and often practice 2~3 groups, each group is 20~3O times.
Through the above introduction, we have some understanding of how to practice abdominal muscles. In abdominal exercises, you can choose the above methods. These methods are very safe to use and have certain improvement on human health. So these methods are good choices, which are beneficial to the healthy development of the body.
How to train muscles:
warm up
The first thing you should do is warm-up, running, leg press and other exercises that can make your body move.
Warm up slowly and stretch your hands and feet slowly.
dumbbell
Practice biceps and triceps.
In groups of ten, in groups of four.
When you do it, raise your hand slowly and put it down.
If you are tired, you can have a proper rest and try to finish a group in a short time.
Until you finish four groups.
sit-up
A place to exercise the abdomen, etc.
Abdominal exercises, 30 in each group, a total of 5 groups.
It will be easier and easier to practice slowly, and you can increase the number of times when you are relaxed.
The difficulty is slowly increasing.
push-up
Practice chest muscles, waist, abdomen and arm strength.
Don't set yourself too much at first, but gradually increase it.
For example, make 10 pieces a day, and then add 10 pieces a week later, according to your acceptable range.
Stick to it and you will see the effect.
Pay attention to safety, don't be too busy practicing muscles.
Through the above introduction, we have a good understanding of how to exercise muscles. The above methods are all good choices, and they are also very helpful for physical exercise. However, it should be noted that physical exercise should be carried out for a long time and will be of great help to all aspects of the body.
How to practice abdominal muscles 2 1, supine belly roll.
Training site: upper part of rectus abdominis.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.
2, supine belly roll
Training site: internal oblique muscle and external oblique muscle.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff.
3. Reverse abdominal roll
Training site: lower part of rectus abdominis.
Action essentials: lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and put your hands on your sides. Look ahead, roll up and lift off the ground, and lift the lower half of the lumbar spine off the ground. Pay attention to the lumbar spine not to leave the ground too much to avoid excessive pressure on the lumbar spine. This action is suitable for middle and advanced trainers.
4, flat support
Training site: transverse abdominal muscle.
Action essentials: prone, forearm and toe on the ground, chest out and abdomen in, shoulders sinking, head, back, hips and heels kept in the same straight line. Pay attention to the stability of the body and don't sink too much in the lumbar spine.
Common mistakes in abdominal muscle training
1, ignoring compound exercises
If you practice abdominal muscle isolation strictly, you have made a huge mistake. Compound movements such as pulling, squatting and pushing over your head will exercise every inch of your core. Don't forget to incorporate these movements into your training plan.
2, abdominal muscles in the first place
If you tire your abdominal muscles too early in training, you will find it very difficult to do other exercises about abdominal muscle strength (such as squats). So save abdominal muscle training for last.
Step 3 ignore your daily diet
Reduce your body fat percentage. You can't see your abdominal muscles when you do hundreds or even thousands of abdominal muscles. You can train your ABS at will, but if your diet is not guaranteed, you will never see six or eight ABS.
4, only practice abdominal muscles
Abdominal muscle training, you only need 15 minutes. If you have done compound exercises such as squats and hard pulls, it is enough to do 2-3 groups of each movement in the last 1-2 abdominal exercise of your training.
5. Exercise abdominal muscles every day.
Abdominal muscles are just like other muscles in your body. This means that they need time to recover. When they receive intensive training, a day or two of recovery time is necessary. If you had a tummy tuck today and then woke up the next day and had more tummy tuck, you need to know this: tummy tuck will not stimulate your abdominal muscles as deeply as usual. You can try a more difficult move.
6, only do sit-ups.
There are dozens of exercises that are more effective than traditional sit-ups. In fact, traditional sit-ups are one of the worst abdominal exercises. Just because you can't do a hundred other actions at a time doesn't mean they are invalid.
7. There is only one angle.
Oblique abdominis, transverse abdominis, rectus abdominis and erector spinae are all part of your core, but they are different muscles because their muscle fibers have different directions and ways. You must practice from many angles. Complex and difficult movements like windshield wipers can be performed in teams at the same time, but if you haven't tried it yet, don't use it as an excuse to continue doing sit-ups that only primary and secondary school students can practice.
How to practice abdominal muscles in sit-ups
Lie on your back on the mat, bend your knees about 90 degrees, relax your back muscles and spine, keep your legs straight together, and put your feet flat on the ground. Then the body is lifted, but the hips can't leave the ground, and the feet can't move or lift until the body is 90 degrees from the bottom, and then repeat.
1, it is best not to fix your feet when doing it on the flat ground, otherwise the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles. I believe you have had such an experience that it is much easier for your partner to do sit-ups when pressing his ankle with his hand than when he is free.
2. It should be done slowly, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
3, sit-ups usually need to hold the head with both hands, subject to the forehead touching the knee after getting up. It is easy to strain the neck muscles when exerting force, which will also reduce the workload of abdominal muscles. It is best to stick your hands on your body, ears or cross your chest.
4, bend your knees, if straight leg sit-ups will increase the burden on your back, it is easy to cause damage to your back.