Exercise experience of abdominal muscles: 1. First, we know that the abdominal muscles are composed of rectus abdominis, oblique abdominis and deep transverse abdominis, and the main function of abdominal muscles is trunk flexion (bending). Because they have different functions in human movement. Exercise is usually divided into upper abdomen and lower abdomen.

2. If you want to have solid abdominal muscles, exercise and diet are the keys to achieve your goals. Exercise is the basic outline, and diet is a small skill?

If you don't pay attention to your diet, no matter how hard you exercise, you will get farther and farther away from your goal.

1, supine belly roll

Target muscle: rectus abdominis

Detailed action: lie on your back on the mat, with your lower back close to the mat, your legs bent about 90 degrees and your feet on the ground. Put your hands on both sides of your head, open your arms, contract your abdominal muscles, slowly move your chest up and forward to the highest point, and then slowly lower it to the starting position. (Figure 1, Figure 2)

Note: Abdominal muscles are always tight. Don't use your hands hard. Exhale when ascending, inhale when descending, and keep your lower back close to the mat.

2. Lie on your back and bend your knees and abdomen.

Target muscle: rectus abdominis

Detailed action: lie on your back on the mat, with your lower back close to the mat, lift your legs together off the ground, put your palms down on the ground on both sides of your hips, contract your abdominal muscles, bend your knees to make your thighs close to your chest, and then slowly return to the starting position. (Figure 3, Figure 4)

Note: Abdominal muscles are always tight. Don't leave the ground when you exert yourself. Exhale when ascending, inhale when descending, keep the lower back close to the mat all the time, and keep the knee joint bent about 90 degrees when bending your knees.

3, unilateral supine abdomen

Target muscle: internal and external oblique muscles of abdomen.

Detailed action: Lie on your back on the mat, with your lower back close to the mat, with your legs bent about 90 degrees, your feet on the ground, your left leg on your right knee, your hands on your sides, open your arms, contract your abdominal muscles, and slowly move your chest up and forward until your right elbow almost touches your left knee, and then slowly lower it to the starting position. (After 12~ 15 times, the other side repeats) (Figures 5 and 6)

Note: the abdominal muscles are always tight, so don't use your hands. Exhale when ascending and inhale when descending.

Do the above actions in 2~3 groups, each group 12~ 15 times, with a rest of 45~60 seconds between groups.

4, bridge support

Target muscle: transverse abdominal muscle

Detailed explanation of the action: support the body with elbow joints and toes, put the forearm on the ground, keep the big arm perpendicular to the ground, keep the head, shoulders, hips and feet in a straight line, and control the abdomen 10~30 seconds. (Figures 7 and 8)

Note: the abdominal muscles are always tight, keep breathing evenly, and avoid collapse and hip upturning.

It is best to exercise the muscles of all parts every other day, which not only gives the muscles time to rest and grow, but also continuously stimulates the muscles. For example, if you exercise your abdominal muscles on Monday, you don't need to exercise your abdominal muscles on Tuesday. Wait until Wednesday to exercise your abdominal muscles, no later than Thursday. Too long muscle rest time will also affect the exercise effect. Therefore, it is recommended to exercise abdominal muscles every other day.

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