Abdominal muscle exercise

Air pedal

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.

Abdominal roll of fitness ball

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. 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.

Lift your legs and tuck in your 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.

Load-bearing abdominal roll

First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry.

Weight-bearing abdominal roll, the knee is 60- 100cm away from the gantry base, subject to the head not colliding with the gantry. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.

Reverse abdominal 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.

Traditional belly roll

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. 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.

Men's abdominal muscle exercise

Exercise content A scientific and reasonable abdominal muscle exercise should include the following parts:

① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.

② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.

Abdominal muscle man

(3) abdominal muscle strength exercises, take as many methods as possible.

④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.

⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.

For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.

Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;

Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.

Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.