The back is an important part of the whole body and plays a key role in the stability of the body. All pull-ups can exercise back muscles, such as upward, backward and downward; However, due to the complex structure of the back muscles, it needs to be exercised in various ways and from different angles. Here are three common ways to exercise back muscles: First, pull-ups. Use pull-ups to exercise your back and increase your back width: the distance between your hands is wider than your shoulders, lift your body hard so that your chin exceeds the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group. Be careful not to shake your body during the action and don't fall too fast. The wider the grip distance, the greater the stimulation to both sides of latissimus dorsi.

Second, "sitting posture equipment pull-down". For beginners, there may be insufficient strength, so it is suggested to choose this method: sit under the straight rod of the seat, straighten your back and lean back slightly, pull the straight rod down to the clavicle on your chest and restore it, and control the action at a constant speed.

Third, "barbell rowing upside down". This is another classic movement that bodybuilders must choose, and its main function is to increase the thickness of the back. The athlete stands in front of the barbell stand, with his knees slightly bent, his upper body leaning forward, making an angle of about 45 degrees with the ground, keeping his back straight, holding the barbell with both hands slightly wider than his shoulders, pulling the barbell up, and then controlling the weight reduction until his arms naturally droop. Generally do 3-4 groups, 8- 12 times in each group.

Method of exercising abdominal muscles

The method of exercising abdominal muscles ("small six blocks")

In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, posture, skills, how different movements stimulate abdominal muscles in different parts, which action stimulates abdominal muscles the most, and so on. 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.

Boarding service:

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 (Figure 1), keep 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 rolling 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 by about 45 degrees (Figure 2), 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.

Leg lifting and belly rolling:

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 (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

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 the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold 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 and lifts the upper body, and the lower back can't leave the ground (Figure 5), 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.

Abdominal "Small Six Pieces" Induction (abdominal muscle training Raiders)

Feet: Feet are hip width apart and placed on the ground. Be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.

Abdomen: Pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis muscles can help you get a tight abdominal shape.

Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.

Hands: Don't cross your hands behind your neck, or your neck will be easily pulled, causing discomfort. Put your empty fists behind your ears, or cross your hands on your chest.

Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.

Shoulders: Many people are used to holding out their chests when doing movements. Although this can make the movement easier, it also increases the pressure on the upper back and neck and reduces the effect of abdominal muscle exercise. During exercise, we should try our best to make the chest close to the pelvis and always keep the shoulders and upper back naturally stretched.

Lower back: The coccyx and lower back should always be in contact with the floor. If your lower back leaves the floor, you are not exercising your abdominal muscles alone.

Back: The lifting angle of the upper body should not exceed 450, otherwise muscles other than abdominal muscles such as buttocks and leg muscles will participate in the exercise.

The truly perfect abdomen is to make the lines of abdominal muscles obvious, not only forming "small six blocks", but also the shape of external oblique muscle is obvious, and there is no fat on both sides of the waist. This highest level can not be achieved by doing sit-ups every night, but requires more skills.

Do you know that?/You know what? Do you know that?/You know what?

Your abdominal muscles may be the best, but if you don't lose thick abdominal fat, you can't see the outline of your abdominal muscles at all. Then you need to arrange the training plan reasonably (strength training and aerobic training), and it is best to choose those exercises that train abdominal muscles alone and strictly control your diet. In a training, it is wise to train the abdominal muscles at last, because the abdominal muscles can stabilize the waist in many other muscle groups, so it will not affect the training of other parts.

Main training action: The most popular abdominal muscle exercise action is sit-ups, which is the most effective means to carve abdominal muscles. (Translator's Note: The "sit-ups" introduced in this article are different from the familiar "sit-ups". Standing on your back is a direct and independent movement of abdominal muscles; Sit-ups will cause relative movement between the legs and pelvis, thus reducing the exercise effect on abdominal muscles. )

How to do sit-ups

Lie on your back on the floor, knees bent, feet flat, about hip width apart. Put your hands on your sides and touch your ears. When you begin to exhale, slowly lift your head and upper body close to your knees, keep your upper back off the floor, and keep your coccyx and lower back always touching the floor. Imagine that your chest is close to your pelvis, as if your abdomen is an accordion. At the highest point, stop for a minute, exhale back to the starting position.

Some precautions:

Leg lifting is more effective: traditional sit-ups focus on the upper part of rectus abdominis, that is, the "small six blocks", but at the same time ignore the lower part of rectus abdominis. In order to exercise to the lower part and keep your knees bent, don't put your feet flat on the ground, but raise them about ten centimeters from the ground.

The method of helping yourself to do sit-ups and the position of your hands determine the difficulty of the exercises to some extent. If you have difficulty doing the last movement, try to move your hand from behind your ear to your chest. This lowers the position of the upper body's center of gravity, so that you can do it once or twice more, and the abdominal muscles are also stimulated more.

With the increasing load of training, you may find it easier and easier to practice, and the self-weight of your body may not provide enough resistance for practice. At this time, it is necessary to use additional loads such as barbells, fitness balls or pulley tensioners to further exercise abdominal muscles.

The benefits you will get.

More motivation! Exercising abdominal muscles with turning movements can significantly strengthen the turning ability in throwing, punching and swinging arms.

Better posture! Excessive running will make the muscles in the lower back stiff, and the spine will deviate from natural bending. Strengthening abdominal wall muscles can correct this imbalance and effectively improve physical function.

Less pain! The weaker the abdominal muscles, the greater the pressure on the back muscles. Strong abdominal muscles can help you balance the external load and protect your waist from strain.

Better protection! Most abdominal exercises can exercise the transverse abdominis, which can protect the internal organs as a thin layer of abdominal muscles.

My abdominal muscle crazy exercise experience.

See a lot of brothers who practice well. They are big and heavy, but ... they also have fat, especially in their stomachs. It's hard to practice abdominal muscles. I used to have a lot of abdominal fat (abdominal muscles can only be seen vaguely). Two weeks ago, I made up my mind to get rid of this burden.

I go to the gym for training six times a week. Exercise 1-2 for the first time 1.5 hours (excluding abdominal muscle training). ! I think the next half hour is very important. After a lot of uninterrupted practice, I immediately jog for 30 minutes at the speed of12 km/h. I use a treadmill, and I can also adjust the angle to 10 degree or 15 degree, which will be very, very difficult. Because I have been doing heavy load anaerobic exercise for more than an hour, jogging at this time can accelerate the decomposition of abdominal fat. After getting off the treadmill, do about 500 sit-ups or abdomen. At this time, you will find yourself sweating all over. Stick to it for less than three weeks, and you will find that the effect is remarkable! But this situation is only for brothers with little abdominal fat. If they are fat, I suggest you run again 1 hour. Now my partner who works out with me uses this method, and her stomach has shrunk several times in about two weeks! He has lost almost 10 kg (he used to belong to the kind with a thick belly)

Fitness? Large size is good, but I think it just reflects the word "health", and the word "beauty" is not enough. I think everyone who loves fitness wants to have eight clear and perfect abdominal muscles. Again, it's easier said than done! Everyone may know the method, but the key is whether you can be cruel or not! ! Otherwise, no matter how many so-called correct methods are, they can only be on paper! Imagine how you feel when you can have 8 clear abdominal muscles! No matter how hard you try, it's worth it! I haven't finished my goal yet, because I think this method is effective, and I still need two months to reach my ideal state!

Principle of sports drinking water

We all know the importance of water to the body, especially to people who exercise; Maybe you also know to drink more water, but what kind of water should you drink when exercising? How much water do you drink? When to drink?

How much water is lost during exercise?

What a surprise! After jumping in aerobic dance for an hour, the sweat lost is actually close to a small bottle of mineral water.

The amount of sweating during exercise is mainly related to the exercise environment and exercise intensity. The higher the intensity of exercise, the worse the air mobility in the exercise environment and the more sweating. Take the regular exercise of ordinary people, for example, an hour's aerobic dance, moderate and low-intensity jogging, will generally lose about 500cc of sweat after exercise. If you play basketball in the scorching sun or increase the intensity of exercise, the water loss may be nearly 1 000 cc.

In addition, when the body loses a lot of water after exercise, the salt concentration in the blood will increase, increasing the burden of cardiovascular operation. Therefore, if it is not supplemented in time, it will affect the operation of cardiovascular function.

Principle of sports water supplement

There are three stages to replenish water: before exercise, during exercise and after exercise. Before exercise, add about 500cc of water, intermittently add 10 ~ 150 cc of water during exercise, and try to add water after exercise. Because it takes 20 to 30 minutes for water to enter the stomach and be absorbed by the human body, drinking a lot of water at a time will concentrate the drinking water in the stomach, but it can't really achieve the purpose of replenishing water.

As for the saying that drinking plenty of water before exercise may lead to "gastroptosis", you may worry too much; Supplementing more water than the load before exercise may indeed produce a feeling of fullness, which may affect the performance of exercise, but it will not cause gastroptosis.

Is sports drink really suitable for sports drinking?

When fitness becomes the habit of more and more people, the brand and flaunting function of sports drinks will become more and more dazzling. However, is sports drink really more suitable for athletes than boiled water? The key point of hydrating after exercise is not only the water intake, but also the body's water retention ability.

Professor Xu also said, "Because the body will lose electrolytes such as sodium and potassium after exercise, it is in an unbalanced state. At this time, the water supplemented by drinking water will often be directly excreted, but it cannot be well preserved in the body for use by the body. " Due to the loss of electrolyte, the pressure of human body is unbalanced. At this time, in addition to supplementing water, it is also necessary to supplement appropriate electrolytes to help the pressure in the human body restore balance and keep the absorbed water in the body for human use.

If you exercise within an hour, the electrolyte loss may not be enough to be replenished. At this time, drinking ordinary boiled water can achieve the purpose of quenching thirst and tonifying deficiency; However, when the duration of exercise exceeds 1 hour and the intensity is high, it is best to drink a proper amount of sports drinks or salted water as a supplement, and help the human body restore its balance by ingesting sodium and potassium components in the drinks.

How to drink while exercising?

Ideally, exercise should be divided into pre-exercise, during exercise and after exercise. About 500cc should be added before exercise 15 ~ 30 minutes, 10 ~ 15 minutes, and as much as possible after exercise. However, if you add too much water before exercise, it may increase the weight of your stomach and make it uncomfortable during exercise. Therefore, if you can't drink 500cc, you can slightly reduce the amount of water.

How to drink water scientifically after exercise

Exercise consumes not only energy, but also water, especially in summer, which often makes people thirsty. How to replenish the water lost in the body is also an aspect that needs attention.

The first is the quality of drinking water. Try not to drink all kinds of drinks, such as soda; Drink boiled water, or mung bean soup, or 1% light salt water. In order to clear away heat and relieve summer heat, timely replenish sodium lost in the body due to a lot of sweating.

The second is to avoid taking too cold water. Because people's body temperature is usually around 37℃, it can rise to around 39℃ after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, leading to gastrointestinal dysfunction and indigestion.

The third is the amount of drinking water. When you sweat a lot during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink it several times. Generally, the quantity of drinking water at one time should not exceed 200ml, and the interval between drinking water at two times should be at least 15min. In addition, drink water slowly, not too hard.