It is the goal of many gym workers to train eight sexy abdominal muscles, but there are actually many ways to train abdominal muscles. Some people think that the popular flat support can also exercise abdominal muscles. The following will introduce four action combination training, which will make it easier for readers to acquire abdominal muscles. The benefits of sports can't be enjoyed for a lifetime. Exercise can improve the body's resistance. Regular exercise is conducive to enhancing our cardiopulmonary function. Pay attention to your breathing frequency when exercising. Now let's share the training skills of four major movements to exercise abdominal muscles.
How to exercise abdominal muscles? Four-action combination training 1 Abdominal muscles are a symbol of strength and armor to protect important parts of the body. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. It is very necessary to practice abdominal muscles.
Eight-pack abdominal muscles are the dream of many people. Eight-pack ABS are like girls' long waist hair. The strength of lumbosacral muscles is the core strength in the human body. If a person can't reach the waist strength, no matter how big the chest muscles are, we should strengthen the abdominal muscles.
Many people take abdominal muscles as the primary exercise area, because many people sit for a long time because of work, resulting in a particularly large stomach, and want to change this unsightly situation. Actually, it's very simple to exercise abdominal muscles. It is important to let the abdomen feel the burning feeling and stick to it every day, so that it will be effective.
If you want abdominal muscles, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Unlike other muscle groups, you can't grow up without going to the gym. You can practice abdominal muscles every day. After a long time, your abdominal muscles will naturally come out There is also the vest line that most people yearn for. People who practice vest line are generally beautiful, and ladies are no exception.
If you want to shape your ideal body shape more comprehensively, it is suggested that you can combine different muscle strength training. Now, four action combinations are specially selected, with the purpose of training your abdominal muscles and core muscles. Summer is coming, now it's too late to work hard!
When it comes to the abdomen, many people should be attracted to the six-pack and Sichuan-shaped muscles, but they all find it difficult to do so, but it is unexpectedly easy to exercise the abdominal muscles.
Originally, everyone's abdominal muscles in subcutaneous fat are separated, so as long as you master the two key points of "increasing the muscle mass of abdominal muscles" and "reducing subcutaneous fat", abdominal muscles will run out on their own.
Compound training actions such as "cross sit-ups" and "kicking after fixing the trunk" should be adopted, which can not only exercise abdominal muscles, but also help to strengthen the trunk and other parts. As long as you do this kind of continuous exercise, you can build six obvious abdominal muscles.
Muscles located in the abdomen, such as rectus abdominis and oblique abdominis, will recover faster than other muscles after fatigue or injury. Therefore, if "the time for muscle strength training is limited in one day", you can choose to do this combination action every day, or you can exercise flat abdomen. ? The combined training of these four movements is called "flat abdominal group", and it only takes 15 to 30 minutes every day to train six formed abdominal muscles. The following will be introduced in detail:
Exercise abdominal muscles: flat abdomen group
◆ Time required: 15 ~ 30 minutes
◆ Number of groups: 2 ~ 4 groups
◆ Frequency: within 2 days 1 time.
◆ Cycle: 3 months
Page (abbreviation of page) S combination training should be based on completing a group of combination actions, and then returning to the first action to continue (loop). If the body wants to "go forward again", it should increase the number of movements instead of repeating the same movement.
Reminder: The interval of each action (including each group) is 30 seconds to 90 seconds!
1, cross sit-ups
Difficulty
Coupled with the downward swing and "twisting" of the arm, the lateral abdomen can be stimulated. Suitable for people who care about fat spillage after wearing a belt.
◆ Exercise site: abdomen
◆ Target muscle group abdomen: rectus abdominis and oblique abdominis.
◆ Times: 10 times
2. Side brace
Difficulty ★★★★☆.
The training site is the lateral abdomen. Can be matched with flat support to fully tighten the waist curve.
◆ Exercise site: side abdomen
◆ Target muscle group: oblique abdominal muscles.
◆ Times: Stand still for 30 seconds (left and right are counted separately)
Step 3 lie on your back and lift your legs
Difficulty ★★★★☆.
Lie on your back and move your feet up and down. Simple but accurate movements can stimulate the lower abdomen. You can do it in bed.
◆ Sports parts: abdomen and thighs
◆ Target muscle groups: rectus abdominis and quadriceps femoris.
◆ Times: 10 times
4. Kick after the torso is fixed
Difficulty ★★★★☆.
Elbow supports the body and moves up and down on one foot. It can strengthen the abdominal muscles and the whole body, and is an essential action in trunk training.
◆ Sports parts: abdomen, buttocks and thighs.
◆ Target muscle groups: rectus abdominis, gluteus maximus and quadriceps femoris.
◆ Times: 10 ~ 12 times (left and right are counted separately)
Some people have made a lot of efforts to exercise six-pack abdominal muscles, but in the end they found that the effect was not very good. This is probably because they have not mastered the correct method. The method of exercising abdominal muscles must be correct. The above methods are worth recommending.
You can have perfect abdominal muscles by doing the following combined movements for more than ten minutes every day. Nowadays, the big belly has become a chronic disease that damages the image of urbanites. More seriously, the latest research shows that among obese people, the probability of sudden death of abdominal obese people is greatly increased, and the incidence of diabetes and cardiovascular diseases is also quite high. Therefore, training the flabby abdomen into muscles is the most important link to prolong life and improve the quality of life.
As we all know, obesity will shorten people's life span, but there is a big difference between obesity and obesity. A study by Washington University in St. Louis, USA, found that if the abdominal subcutaneous fat exceeds the normal standard 15% to 25%, the mortality rate will increase by 30%. Compared with people who are obese all over the body and relatively obese in other parts of the body, people with high abdominal fat content are also more likely to suffer from heart disease. According to the report released by the US Centers for Disease Control and Prevention, more than 15 kinds of diseases leading to death are directly related to abdominal obesity. So there is a saying that "the longer the belt, the shorter the life."
Fortunately, there are four groups of muscles in the abdomen: rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. As long as you build strong abdominal muscles, you will protect your internal organs, not only keep your body curvy, but also relieve low back pain and coordinate your breathing.
As a football star who often faces sports injuries, David Beckham is a fan of abdominal exercises. He believes that abdominal muscles not only make him sexy, but also help prevent joint sprain, muscle pain and physical fatigue, especially against groin and back pain.
Usually people with obese stomachs are long-term exercisers. Grover, who has been a personal fitness coach for Jordan and other NBA players for a long time, believes that when testing athletes' flexibility, professionals need to check those body parts that tend to become stiff with age, and traditional sit-ups are the easiest way to test the age of abdominal muscles:
Lie on your back with your knees bent 90 degrees and your feet flat on the ground. Put your arms straight at your sides, palms down. Pay attention to keep your arms parallel to the ground and your feet from leaving the ground during the whole movement. Roll it up in slow motion for 5 seconds until you sit down, pause 1 second, and then restore it for 5 seconds.
Action can be completed without inertia 10 times or more is qualified. If you can't complete 10 times, or you can't continue to complete the action when your body reaches 30 degrees, it means that the abdominal muscles are seriously aging.
This self-test method of abdominal muscles is not only a test of the age of abdominal muscles, but also a test of physical strength, which can show whether you have exercised recently.
In addition, diet control is also very important. Researchers at Georgia State University found that exercisers who eat five meals a day, often drink low-fat yogurt, drink plenty of water, and eat about 24 almonds a day are most conducive to suppressing appetite and increasing muscle mass.