What are the internationally recognized abdominal muscle training methods? A good figure is inseparable from the beauty of abdominal muscles, and it is not a one-off event to exercise abdominal muscles. It needs to be done step by step. We should stick to it slowly, exercise scientifically, and see what abdominal muscle training methods are recognized in the world.

What are the internationally recognized abdominal muscle training methods? 1 1, running.

Be sure to run, jogging with sprinting for more than 40 minutes every day.

2. Run in situ

If you have no conditions or don't want to go out, you can run for more than 45 minutes.

Step 3 sit-ups

3-5 groups a day, 30 in each group, remember not to just do sit-ups, or you will not see the lines if you have abdominal muscles and sebum. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day.

Step 4 swim

When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. Too many sit-ups will split your abdominal muscles, so it depends on what you want most.

5. Lemon juice

Drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.

6, push-ups, push-ups

There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need much space and time to practice. Do 20 push-ups before going to bed every day. Because too many people are easy to get bored, it is suggested to bring a headset to play some music or something in the future.

7. Pull-ups, Pull-ups

Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.

8.dumbbells, dumbbells

If you have dumbbells, then this is really great. Because it is really effective to practice abdominal muscles with dumbbells of appropriate weight at the same time. And having something in your hand will make the connection itself very interesting.

9. Long-distance running and sprint

It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.

10, basketball basketball

Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.

1 1, exercise more

Generally, the muscles of sports students are relatively developed, especially the abdominal muscles, which are easier to practice than ordinary people. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, you can increase the consumption of body fat and lay the foundation for the special exercise of abdominal muscles.

12, supine exercises

Specially exercise abdominal muscles, with feet off the ground and stepping on in the air, can effectively exercise abdominal muscles.

13, effectively exercise abdominal muscles.

The combination of sit-ups and aerobic exercise, first of all, for people with a lot of fat, can not rely solely on sit-ups. Do moderate aerobic exercise (running, skipping, swimming, etc.). Ensure that the daily intake of capacity is less than the energy consumed, so as to ensure the consumption of fat, and then assist sit-ups. At this time, it is best to exercise abdominal muscles, which requires gradual and continuous exercise.

14, fitness equipment

Preparing some auxiliary fitness equipment in the community or at home can bring tips to keep exercising and improve the effect of sit-ups.

15, pulley

Among them, the pulley can increase the balance difficulty and exercise effect when exercising abdominal muscles, so that people can actively exercise without feeling too boring.

What are the internationally recognized abdominal muscle training methods? What are the high-intensity abdominal muscle training?

Body stretching training

We insert body stretching training in the middle of intensity core training, so the training effect is better.

Training sequence: strength core training (kneeling push-ups)-body stretching training (stretching side squats)-strength core training-body stretching training (push-ups)

Extended side squat

Action: keep your back straight, keep your legs apart to shoulder width, keep your right leg in place, and slowly squat down; Slowly extend your left leg sideways until your fingers touch the ground. Pay attention to the sole of your left foot to completely touch the ground. The same is true in the opposite direction.

Intensity: 5 seconds/time, each side lasts 10 second.

Objective: To stretch the back and legs to keep energy stable.

In the whole third stage, missile vibration should be avoided. Because after strength core training, elastic vibration can easily damage muscles. The whole training in the third stage should aim at quietly stretching muscles.

Single-arm core stretching

Action: raise your right hand close to your ear; The left leg bends 160 degrees, and the left hand grasps the left ankle. Then stand on tiptoe with your right foot for 2-3 seconds. After the left leg naturally falls, proceed in the opposite direction.

Intensity: 1 time /5 seconds for 30 seconds.

Objective: The stretching of arms and core muscles is also a set of stretching versions of body energy activation.

Walk on your stomach

Action: Push-ups start with feet shoulder-width apart; Then, when the palm is completely on the ground, slowly move your feet until your arms are parallel to your legs. Be careful not to leave the ground under your feet.

Intensity: 1 group action /5- 10 second, lasting for 40 seconds.

Objective: To release pressure and ensure the health of spine.

What are the three or four abdominal muscle training problems of abdominal muscle training's method recognized by the world?

1, do you need to do a weight-bearing abdominal muscle training?

In terms of the proportion of muscle fibers, some people may ask whether it is necessary to arrange a lower number of weight-bearing training for the abdomen. It's true that abdominal muscles have a higher proportion of slow muscle fibers than many other muscle groups, but that doesn't mean you don't need to carry proper weight to improve your strength and exercise your abdomen, especially the fast muscle fibers in the other half.

Generally speaking, it is suggested that when you can finish an abdominal movement smoothly and with high quality for 20-25 times, it is necessary for you to add some weight or at least increase the difficulty of some movements, such as bending your legs into straight legs and increasing the range of movements. Moreover, many people are afraid that their abdominal muscles are too big to practice between loads, which will lead to a thick waist, but the fact is that for most people, it is impossible to really reach such a training level.

On the contrary, adding more difficulty to your abdominal training can make many people see the effect faster, and for some actions, such as the rotation of the abdominal oblique muscle of the thunder frame, such as rope logging, kneeling and rolling the abdomen. , you may need to use appropriate weights to complete.

Moreover, for those trainers with lofty goals, the importance of abdominal muscle training is often overlooked. In any case, we should keep your abdominal muscles in step with your overall physical and strength development. If the weight of all other parts of your muscles and all other movements is increasing, but it remains the same when you train your abdomen, then your abdominal muscles will soon fall behind, which will have an adverse effect.

2. What should I do if I always feel congested and weak when I am doing abdominal muscle training?

In many daily training movements, we will pursue peak contraction and often stop at the highest or lowest point of the movement to strengthen the maximum contraction of muscles. But for abdominal muscle training, where the maximum contraction occurs is not so absolute. I suggest that when you do all abdominal movements 1-2 seconds, keep the most difficult place. Although the number of times of completion will be reduced, the training effect will be significantly increased.

If you can't do this action, then obviously, this action is still too difficult for you, and it is likely to be a compensatory action in your previous training. So this is also a way to help you improve the quality of your movements, and this ability to control muscle tightening can also improve your training quality.

Especially for many trainers who will participate in the competition in the later stage, because you need to keep your muscles in a state of complete tightening for a long time on the stage, and if you don't add these actions to strengthen peak contraction in training, you may not be able to play your best on the stage, or even cramp.

3. What should I do if the efficiency of abdominal muscle training is too low?

Many people don't practice abdominal muscles very much, because they are afraid that the training time will drag on for too long and reduce efficiency. There are several ways to improve your abdominal training efficiency. One is to reduce the surplus within the group. In fact, when doing abdominal muscle training, most people often stop to have a rest in the group. This is because it is really hard to practice abdominal muscles. The feeling of muscle soreness will be more unbearable than the training of ordinary muscle groups. Sometimes it's not that you really can't transform the action and complete it.

It's that you can't stand doing actions continuously. In this case, it's likely that a group will do it intermittently, and there will be a rest between groups before completing the target number of times. I would advise you to keep your abdominal muscles tense as much as possible, and complete them as many times as possible until the movements are deformed, and then consider taking a rest to avoid being defeated by yourself.

Another suggestion is to reduce the rest between groups. Many people think that abdominal muscle training is really not very important, or they are tired after practicing other things, so they may practice one group for a while while practicing their stomachs, and then practice another group after thinking about it. You can never expect good results from training in this way, and the overall fatigue will be higher.

There is another suggestion that you can also refer to. If necessary, you can do some relatively small abdominal exercises with single joint assistance, such as double-headed bending, dumbbell side lifting, rope pull-down, etc.

I'm not saying that you should apply this technique to all movements, which is too irrelevant, but for some relatively simple training programs, when your time is limited, you can kill two birds with one stone by training through abdominal muscles, which can not only complete the training faster, but also increase your heart rate appropriately to help burn calories.

4. What should I do if I always feel that I have exercised my hip flexor?

Hip flexor is a group of muscles, among which iliopsoas and psoas major are well known. They are mainly responsible for the movement of hips, and the movement of thighs and trunk is inseparable from their participation, for example, the movement of thighs stepping up or doing belly rolling. However, many people think that they are doing lower abdominal training, such as some leg lifts, but in fact they just exercise the hip flexors.

A quick and effective way to improve this is to ensure that the lower back can be close to the ground or keep stable when doing this kind of training, and then roll up the pelvis and coccyx appropriately, instead of just lifting the legs to make the hip flexors overcompensate. If you are always doing these movements with your tail vertebrae not curled up but your legs moving, the participation of abdominal muscles is very limited.