If you want to practice abdominal muscles well, 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. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.
1. boarding 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. Abdominal roll of fitness ball: lie flat on the fitness ball, with your feet flat on the ground, your hands on your head and your arms open. 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 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.
4. Reverse belly 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.
5. Traditional belly roll: lying on the floor on your back, 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.
Jogging first. 10 minutes.
Lie down and do sit-ups.
Then get up immediately and make a sprint. Hold on for more than 30 seconds.
Then immediately lie down and do sit-ups.
Get up and jog for another 3 minutes.
Lie down again.
Then get up and sprint.
This practice is super tiring. Few people can persist for a month in a row.
But those who insist. Great ABS!
If you are thin. That's easy.
My idea is,
Forget the methods and groups of abdominal muscles mentioned in those bodybuilding books.
Do it every day. I feel my abdominal muscles burning every day until my forehead sweats.
The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.
Stick to it for half a month, and your abdominal muscles will be unique.
On the new practice of sit-ups.
The traditional way to do hair is to press your feet under someone's ass, bend your legs, put your head in your hands and touch your knees with your elbows.
In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach?
Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts.
Don't lift it to 90 degrees. Just hold it above 45 degrees.
Do it repeatedly. My stomach is gone.
Besides, I don't do sit-ups completely. Make into segments.
For example:
1, head off the ground and away from the ground. Stop halfway up.
2. The body is completely off the ground. Elbows touch knees.
3, the body fell, but did not touch the ground. Stop in action.
4, the body is completely paralyzed. Prepare for the next move.
The above four steps are once. A group of eight times (more is not enough. Tired! )。
The effect is super hard.
How to develop bodybuilding abdominal muscles
The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
How to quickly develop sexy abdominal muscles
Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.
People with a lot of body fat should try not to eat after 9 pm.
5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.
6. Exhale forcefully during exercise, and inhale conversely.
7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.
8. Another point is very important: perseverance+endurance+perseverance.
Are you ready?
Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.
Initial order
1. Lower abdominal reverse sit-ups
Lower back pressure: low risk
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.
2. Side-belly broom twist side-belly twist
Lower back pressure: low risk
Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.
Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.
3. Upper abdominal sit-ups: Knee touching and knee rolling.
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.
4. The compound movements from elbow to knee in upper and lower abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.
Intermediate order
5. Lower abdomen lifts legs and straight legs lifts legs.
Lower back pressure: high risk
Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.
6. Side folding knife
Lower back pressure: low risk
The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.
7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.
8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.
Note: Don't move too fast.
C advanced
9. Lift your hips and lift your hips in the lower abdomen
Lower back pressure: moderate risk
The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.
10. Side leg lift: Lift the legs to the side.
Lower back pressure: low risk
This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.
1 1. Toes touch the upper abdomen and feet roll.
Lower back pressure: moderate risk
Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.
12. Folding of upper abdomen and lower abdomen (V-ups), combined action.
Lower back pressure: high risk
Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.
Many people do hundreds of sit-ups every day, hoping to develop beautiful abdominal muscles. Actually, it's a waste of time. In my opinion, there is no difference between the abdomen and other parts of the body. The training of abdominal muscles should be divided into 4-5 groups like other parts of the body, and each group should do 20-25 times to achieve complete exhaustion (if more can be done, it means that the intensity is not enough).
I like to do every movement slowly and keep my muscles tense for a few seconds at maximum contraction. The most effective abdominal exercises are sit-ups and hanging legs. Abdominal muscle training, where gyms can be seen everywhere today, has a good effect.
Generally, I choose to practice abdominal muscles on days when I don't do aerobic training, and arrange it at the end of weight-bearing training.
Speaking of weight training, I want to emphasize that when training in other parts of the body, you must use heavy objects. Many people find that if you lift hard enough, you don't even need to practice abdominal muscles, because heavy training will force abdominal muscles to help the muscles you are training. No matter where you train, you should arrange at least one compound action using barbells and dumbbells (not combined equipment) for heavy weight training. Good examples are the upright barbell or dumbbell bending movement of biceps, the upright bending arm pull-ups movement of triceps, the upright barbell push-ups movement of shoulders, the squat movement of legs, the hard pulling and bending rowing movement of the back. Even if you practice chest, you must tighten your chest muscles and stabilize your torso.
A common phenomenon is that although the abdominal muscles are good, they are covered with a layer of fat. In this case, even doing thousands of sit-ups won't help, because all you do is to further exercise the muscles below, without burning the fat covering it.
First of all, you must realize that there is no such thing as partial weight loss. The only way to reduce fat and muscle is to implement a comprehensive plan consisting of reasonable diet, aerobic training and weight-bearing training. These three aspects work together and promote each other.
Proper diet can accelerate muscle growth; Aerobic training can improve metabolism, so as to use food more effectively and burn fat; Weight training can develop all your muscles, including your abdominal muscles, and help improve your aerobic metabolism and metabolism.
In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies. The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach.
Arrange time for aerobic training. Relaxing aerobic training can be a half-hour to one-hour walk three times a week, or it can be carried out on the training equipment in the gym. Aerobic training is best arranged on days when no weight training is carried out. You don't need to work hard, you just need to increase your heart rate by 65-70% of the highest value, which is about 120 times per minute.
The three aspects of abdominal muscle training should be arranged in a balanced way, not extreme. If you don't want to poop in the mirror or grab a handful of meat at your waist, do it quickly!
Beautiful abdominal muscles depend on three elements.
Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet.
Frequency: practice abdominal muscles every other day. Although most people only practice three times a week.
Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.
Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.
Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. The following are my three favorite sports:
Sit-ups: Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.
I am used to putting my fist in front of me.
Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.
Beautiful abdominal muscles depend on three elements:
Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.