The abdomen is the core part of the human body, and boys and girls with abdominal muscles are not too bad!
The development and progress of each muscle is not accidental, and it takes a lot of thought to study and analyze. Today, I recommend the joint training of arms and abdominal muscles. Among them, arm training and abdominal muscle training each have a super group. When doing a super group, there is no rest interval between movements, and the movements should be standardized and accurate in order to get the best exercise effect.
On the methods of arm training
Action 1: parallel bars arm flexion and extension
Action points: Pay attention to the upright body when bending and stretching the parallel bars to practice the three heads, so that the triceps will exert more force. If you lean forward, the chest will exert too much force. Pay attention to the shoulder is easy to overexert or get hurt, and focus on the arm.
Times: Warm-up group 2, 12- 15 times each, just as group 3, 10- 12 times /8- 10 times/exhaustion respectively.
Action 2: Bend the rod and lift it.
Action point: Bend the lever to minimize the leverage, that is, push the waist upward from the leg. Pay attention to control the speed when the barbell is put down, and don't put it down suddenly.
Times: warm-up group 1, 120 15, formal group 3, each group 10- 12.
Action 3: bend your arms and press down.
Action points: the crank arm pull-down is very helpful for the lateral shaping of triceps, and attention should be paid to the control and extrusion of the lateral angle. Keep your body stable and your arms straight, but don't overdo it.
Times: There are three groups in the formal group, 12- 15 times/12- 15 times/exhaustion.
Action 4: Hammer bending
Action points: bending the hammer arm is very helpful to shape the inside of biceps, and attention should be paid to the control and extrusion of the inside angle.
Times: formal group, 4 groups, each hand 10 times, and then both hands simultaneously 5 times.
Action 5: barbell arm flexion and extension
Action points: The bending and stretching of the dumbbell arm can stimulate the three heads more strongly, so pay attention to the weight of the dumbbell and squeeze and congest the three heads.
Times: It's really a good izuzu, each hand 10 times, and the hands alternately complete 3 groups in succession, with no rest interval.
Action 6+ Action 7: Bend over and bend over+alternately sit and bend over.
Action point: These two actions form a super group. Alternate bending in sitting position solves the core pressure well. Alternate bending can make you carry more weight, reduce inertia and leverage, concentrate and make your biceps nervous! A bend can make the two heads more independent and reduce the leverage. After doing a group of sitting postures and bending alternately, and then doing a group of bending, it is a super group, a ***3 super groups.
Times: sitting and bending alternately: 3 groups, each hand 10- 12 times/10- 12 times /8- 10 times.
Bend over: Group 3, all exhausted.
About abdominal muscle training's method
Action 8: Hanging Legs and Lifting Legs
Action points: well stimulate the training action of the lower abdomen, pay attention to the stability of the whole body, pay attention to the abdominal strength when lifting legs, and reduce the help of inertia and the leverage of other parts.
Times: 3 groups * exhausted
Action 9: Stretcher rolls abdomen.
Action points: It is more suitable for load-bearing belly rolling and for trainers who need to increase the muscle mass of abdominal muscles. During the training, the abdomen is mainly rolled up and squeezed to minimize the force exerted elsewhere.
Times: 8- 10 times *3 groups
Action 10: The puller rotates.
Action points: The rotation of the traction device can better stimulate the external oblique muscle of abdomen, and the horizontal force can reduce the pressure on the lumbar spine. Be careful not to rotate too much.
Times: 3 groups * 10- 12 times/10- 12 times/12 times.
Action 1 1+ action 12: side plate support+plate support
Action points: Both actions are excellent actions to exercise the whole body, especially the core muscles. One focuses on the abdominal muscles, and the other focuses on the oblique muscles outside the abdomen. These two movements complement each other. After a set of horizontal braces, and then a set of lateral horizontal braces, it is a super group, a ***3 super groups.
Strength: flat support: 3 groups *60S. Side plate support: 3 groups on each side * 30S.