Today, we have compiled a set of perfect intensive training for abdominal muscles and core strength, which helps every bodybuilder to better train abdominal muscles and core strength and plays a vital role in fitness training and various operations. Core strength is not only the hub to coordinate the upper and lower forces, but also an important force to protect the body. In fitness training or exercise, the core strength can better coordinate the body, if the core strength is insufficient. 、
Then it is easy to have problems during training. For example, if a certain part of the training strength is too strong and the core strength can't be controlled, the body will lose its stability. When the body loses its stability, it is prone to various training accidents, so this is why every athlete attaches great importance to core strength training now.
Core strength is the main force to adjust the up and down strength of the body in sports. Bodybuilders must attach importance to the training of core strength, which can not only greatly enhance the safety of training, but also enhance the self-protection ability of the body. Therefore, in abdominal muscle training, we must combine core strength training with abdominal muscles, so that the overall training can achieve twice the result with half the effort. Of course, to develop sexy and perfect abdominal muscles, we should also cooperate with diet and aerobic training to reduce our body fat rate. At the same time, we should constantly change the training movements to make the muscles uncomfortable for a long time and feel different stimuli.
This group of training moves shared today is ***9 moves, which form a super group and comprehensively train abdominal muscles and core strength. If you want to improve your core strength, this movement is very suitable for you. Whether you are training abdominal muscles or strengthening core strength, this group of movements can help you perfectly.
Action 1: Do 4 groups, each group completes 12 times, and each group has a rest for 30 seconds, not too long. You can use the method of increasing weight during training, and pay attention to your waist and abdomen during training.
Action 2 and action 3 are combined into one to form super group training. First do Exercise 2, then do Exercise 3, air trampling, each action is 20 seconds, rest 10 seconds, and train for 8 rounds in a * * * cycle (it can also eradicate one's own ability and improve the training intensity).
Action 4: Do 4 groups, with each group training 12 times and each group resting for 60 seconds. Pay attention to control the speed during training, not too fast, and fully feel the feeling of abdominal muscle tearing.
Actions 5 and 6 are combined into super group training. During training, do 5T barbell twisting before 6t throwing medicine balls. Do each action for 20 seconds, and the rest 10 seconds. A * * * cycle training for 8 rounds. When training T barbell to twist forward, the main rotating activities and speed should not be too fast. If the core strength is insufficient, it is easy to cause sprain, so we must pay attention to the speed when training.
Action 7: Do 4 groups, each group does 12 times, and each group rests 120 seconds. This action may be difficult for many beginners, and it is difficult for people with weak back strength and core strength to complete this action. If you can't finish this action, you can practice pull-ups first to improve the overall strength of your back. When the overall strength of your back is improved, it will be much easier to train this movement.
Action 8 and action 9 form a super group training. When training, first complete the eight rounds of rapid rotation in Action 8, and then complete the dumbbell in Action 9. When training action 8, we should ensure the speed balance, and don't be too fast for a while, which will affect the overall effect.