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.

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 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.

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.

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.

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

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, 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.

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. Finally, remember to stretch your muscles after exercise.

How to build beautiful abdominal muscles!

Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method?

If you are fat, I mean if you have a thick belly fat layer.

You must adopt aerobic training.

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, abdomen rolling "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.

(1) Explore abdominal exercises:

First, lie on your back.

It is an effective method to strengthen the training of rectus abdominis on the basis of sit-ups. When doing sit-ups, the upper body rises from supine to an angle of 45 degrees with the ground, which is not the most burdensome stage for rectus abdominis. Because this is the primary stage, there are sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle working together. Above 45 degrees, because the "resistance arm" from the upper body center of gravity to the hip fulcrum is shortened continuously, the "crane function" burden of abdominal muscles is getting smaller and smaller, so the rectus abdominis is not the heaviest, which is the best opportunity to play its "resistance growth function". Therefore, it is an effective way to increase the amount of abdominal muscle stimulation by prolonging the duration of 45-degree angle. This is also one of the reasons for doing deep exercise of rectus abdominis in semi-recumbent sitting position. The second reason is that when the body is at an angle of 45 degrees, the rectus abdominis is in a state of great resistance and slow contraction, with more static components and the strongest muscle tension response, which is a good opportunity for static training of rectus abdominis. Method of lying on your back: Lie on your back on the floor or bench, hold your head with your hands, and hook the strap on the bench head with your feet. Then, hold your head high and lengthen the "gravity arm" of your upper body. Then, the rectus abdominis exerts force and the upper body rises steadily. When it makes a 45-degree angle with the ground, keep your posture still and do static exercises. Breathing is flat chest breathing, you can't hold your breath. Stop for about 30 seconds in a group, then lie on your back or get up and take an active rest. When resting, you can take a deep breath and massage yourself in your abdomen. Take a break for about a minute and practice 4-8 groups. After practicing to a certain extent, you can extend the static stop time. With the continuous improvement of semi-recumbent sitting ability, you can hold your head with both hands and lift dumbbells or barbells to increase the load of rectus abdominis and promote its faster growth. In addition, some extension actions can be combined. Deepen training.

Second, sit on your side.

It is the extension and development of sit-ups. In addition to exercising the outer edge of rectus abdominis, it is mainly to exercise the internal oblique muscle, external oblique muscle, transverse abdominal muscle and intercostal muscle on the upper side of the body, so that the waist and abdomen muscles become strong and lean. Practice method of sitting half sideways: lying sideways on the bench, hooking the horizontal belt of the bench head with both feet in tandem, holding the head with both hands, and deliberately lifting the upper body sideways with the muscles on the upper side of the body. When the angle with the stool surface reaches 45 degrees, keep still and insist on doing static movement. Stop for 20-30 seconds, lie down and rest, take a deep breath and massage yourself to relax. Intermittent for about a minute, after practicing for a period of time, with the continuous improvement of physical strength and adaptability, you can gradually increase the difficulty of movement and negative weight to enhance the exercise effect. There are many ways to increase the difficulty of movement, such as straightening the waist, holding your head up and chest out, lengthening the resistance arm of the upper body, so that the muscles on the upper side of the body can bear heavier torque and more muscle fibers can be put into more intense work. You can also hold your head with your hands behind you and lift dumbbells or discus blocks to strengthen your training. Pay attention to alternate movements on both sides during exercise, so that the muscles of the waist and abdomen can develop in a balanced way. Semi-lateral sitting requirements: 1, the shoulders, hips and ankles should be on a side plane and should not bend forward; 2。 Breathing with chest, holding your breath is not desirable; 3. Intermittent massage relaxes muscles in time to avoid spasm of main muscles. If you have spasms, you should immediately lie on your back to the opposite side to do relaxed bending and stretching, with massage and deep inhalation and slow exhalation, and recuperate for a period of time to eliminate them; 4. When static stop, you can slightly twist or vibrate your shoulders to enhance the exercise effect.

Third, half leg lifts.

On the bench lying on your back, put a soft object behind your waist. One end of the apron is covered with your feet, and the other end is covered with the front end of a bamboo pole, which passes under the stool surface. Hold the back end of the bamboo pole under the stool with one hand, and hold the stool surface on the side of the body with the other hand to keep the balance of the body. Then, raise your legs straight, and when you raise them to an angle of 45 degrees with the stool surface, stand still and do static exercise. At this point, the hand holding the bamboo pole is pulled upward, the rubber ring is lengthened, the resistance of world famous legs is increased, the abdominal muscles are fully stimulated, and the quadriceps femoris is well exercised. This kind of exercise can effectively increase the strength of negative tea, because putting a soft pillow at the back of the waist moves the fulcrum of leg lifting from the hip to the back of the waist, which increases the "large torque load" on the upper end of rectus abdominis and makes its upper end develop faster; At the same time, the "lever resistance" formed by the bamboo pole and the rubber ring under the stool can increase the load on the lower end of rectus abdominis and stimulate its lower end to develop faster. This exercise consumes a lot of energy and should be arranged at the end of the training course. In this exercise, take a 20-30 second pause as a sister, and the interval between groups is 1 minute. Group 4-8, the yin force of pulling bamboo poles can be mastered by yourself, depending on the "fire image" in training and the muscle reaction after training.

Fourth, sit at right angles.

Lie on your back and grow a stool on the floor. Hold the floor with your hands akimbo or grab the stool surface to keep your body balanced. Then, slowly tuck in your abdomen and lift your legs, and the upper body and legs will rise synchronously until they form a 45-degree angle with the ground, and then stand still for static exercise. Companions can practice their shoulders and calves with their arms. On the one hand, it helps to maintain the balance of the body, on the other hand, it exerts force to break the pressure, which relatively resists the strength of the exerciser, so that the abdominal muscles of the exerciser are in a state of high tension, and the interval between groups is 1 minute, and the exercises are 4-8 groups. This is an exercise to increase the difficulty of "two points" and can effectively develop the middle part of rectus abdominis. If you do the maximum intensity exercise, abdominal muscle spasm may occur in the middle. The solution is to inhale deeply in time, then exhale slowly, and do abdominal massage to relax. To practice abdominal muscles well, we should not only understand the structural characteristics of abdominal muscles, but also try our best to find ways to lose weight through exercise, and also have the determination and patience to exercise hard. In addition, it is also an important way to carry out comprehensive training by adopting the following actions: bending the back into a bridge shape and bending forward when the load is heavy; Lie on your back and lift your legs, sit on your hips and roll up high; Hanging on the high horizontal bar as a load-bearing leg; Hang your knees on the rings and do a load-bearing high roll upside down; Wait, practice should be mainly slow and quiet.

Static exercises are supplemented by dynamic exercises, and difficult movements are supplemented by varied movements. This is probably the secret of "amazing abdominal muscles".

(2) the waist muscle practice method:

First, straight legs are hard to pull.

Initial posture: open your feet, shoulder width or slightly narrower, bend your straight legs forward, and hold the barbell bar on the ground with both hands, with the holding distance slightly wider than the shoulders.

Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat.

Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus.

Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist.

Second, the goat stood up.

Initial posture: Lie prone on the goat support or jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands holding the head.

Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat.

Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles.

Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.