Abdominal muscle exercise equipment, a good figure is inseparable from the beauty of abdominal muscles, and it is not easy to exercise your own abdominal muscles. It needs to be done step by step. We should stick to it slowly and exercise scientifically. Let's share the abdominal muscle exercise equipment for you.

Abdominal muscle exercise equipment 1 1, abdominal rolling exercise machine:

Abdominal rolling fitness equipment is a common fitness equipment in gym, also known as abdominal rolling machine or abdominal rolling chair. For abdominal muscle exercise, abdominal rolling fitness equipment is a basic exercise equipment, which has many advantages. During the exercise, the neck and spine always cling to the backboard, which makes the abdominal exercise accurate and effective and reduces the extra neck burden during the abdominal exercise.

2. Rotating machine:

Rotating machine is an instrument to help people carry out rotating training. It is good news for lazy people to just sit on it. We can rotate the weight-bearing body on the rotating machine, which is an effective way to exercise the external oblique muscle. Gyms generally have corresponding equipment to do similar body rotation. Turn your body left and right through your side waist, and the rotation range is about 45 degrees. Finally, you need to brake.

3. Abdominal exerciser:

The abdominal exerciser can make the upper half of the head, shoulders and back move only within the range of 30-60 degrees from the ground, and the back can easily lean back. The elastic device of the abdominal muscle exerciser began to bounce forward, so that all the abdominal muscles could move to achieve the effect of thin abdomen.

4. Abdominal chakra:

The abdominal wheel is a small propeller, which can exercise muscles and joints and lose weight. The fitness effect is obvious, which can effectively exercise core strength, abdominal strength and limb strength; It is convenient to carry and the exercise environment is not high.

5. Barbell:

Barbell is one of the most basic instruments. Rolling with a barbell can effectively exercise the rectus abdominis, and it will also have an exercise effect on the lower back and shoulders. Hold a spray-painted barbell (5- 10 kg on each side), do push-ups and pull the barbell back and forth.

Abdominal muscle exercise equipment 2 dumbbells can really exercise abdominal muscles?

You don't need fitness equipment to exercise abdominal muscles. One yoga mat at most is enough.

The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.

Four actions to exercise abdominal muscles: sit-ups, leg lifts on your back, leg lifts at both ends, and leg lifts by hanging (the intensity increases in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, do it from both ends; If you can do 10 to 20 from both ends, you can do leg hanging.

Practice three times a week, one action in three groups at a time, and each group does about 10. In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

At the same time of exercise, we must pay attention to the fact that the lower back can't leave the ground to prevent the lower back from being damaged due to excessive acceptance; If the neck feels uncomfortable, you can hold the back of your head with one hand to relieve the pressure on the neck and reduce the injury.

How to use dumbbells to exercise abdominal muscles

1, Russian twist

A, hands straight on the chest, each holding a dumbbell. Feet apart, slightly wider than shoulders.

B, quickly turn your body between your sides and keep your back straight.

2. Gravity uplift

A, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and put your feet flat.

B. Lift your shoulders forward away from the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

3. Push on your back

A, lying on his back on the mat, holding a dumbbell in each hand, has been raised to the chest. Bend your knees and put your feet flat.

B. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.

4. Gravity pull-ups

A, lie on your back on the mat, palms down on your sides, legs straight, feet with a dumbbell.

B, lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.

5. heavy chopping

A. Hold dumbbells with your hands folded and your feet shoulder-width apart.

B, press the dumbbell down to the outside of the thigh, and keep your back straight during the process.

C. Turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.

Abdominal muscle exercise equipment 3 What are the sitting posture and exercise methods of abdominal muscles?

Method 1:

1. Sit in a chair and slowly lift your legs.

2. Put your hands gently on your lower abdomen and exhale slowly. While exhaling, the lower abdomen gradually tightens. Exhale slowly, the abdomen is getting tighter and tighter, and the shoulders are kept relaxed. When the abdomen is the tightest, the qi is also spit out.

3. After the shoulders and lower abdomen are relaxed, slowly start inhaling. Inhale as much as possible. At this point, the lower abdomen does not need to be deliberately contracted, instead, the abdomen is forced downward.

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it at the fingertips, hold the forearm still and then hold it tightly, lift the dumbbell to the wrist, slide it to the fingertips, hold it tightly, and so on. The specific answers are as follows: 1, dumbbell bending, biceps training 2, dumbbell flexion and extension, triceps training 3, dumbbell forehand and backhand wrist rotation, forearm muscle training 4, dumbbell lifting+bird standing, shoulder deltoid muscle training.

Method 2:

Sports posture

Sitting in a chair, the hip joint is aligned with the red axis mark, the chest is close to the inclined chest pad, and the arm holds the rotating handle around the chest pad to ensure the upper body stability. Step on the anti-skid pedal to make the knee joint angle 90 degrees, keep the head in a neutral position, tighten the abdomen and press down, and keep the target muscle tense when resetting.

Respiratory regulation:

Exhale when pressing, and inhale when reducing.

Target muscle: rectus abdominis

Seat and handle adjustment:

The starting position of the power arm can be adjusted, and each gear is 10 degrees.

The handle under the seat is lifted upward, and the adjustment range of each gear is 1 cm.

The weight plate can be adjusted according to the use weight.

The pedals can be adjusted according to the height of the exerciser.

Frequently asked questions:

The hip joint is not aligned with the red axis mark, which affects the training effect.

The pedal position is wrong, and the body is not fixed.