Supine leg lifting group 4
Abdominal roll 4 group
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Practice more than five times a week.
Question 2: How to practice the abdominal muscle midsole at 20 o'clock? There are detailed answers, including six small abdominal muscles.
In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, the posture and skills of the action, the different actions have different effects on the abdominal muscles in different parts, and which action has the greatest effect on the abdominal muscles.
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.
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 (Figure 1), keep 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.
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 by about 45 degrees (Figure 2), 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.
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 (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
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 the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.
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 and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns 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. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.
Abdominal "Small Six Pieces" Induction (abdominal muscle training Raiders)
Feet: Feet are hip width apart and placed on the ground. Be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.
Abdomen: Pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis muscles can help you get a tight abdominal shape.
Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.
Hands: Don't cross your hands behind your neck, or your neck will be easily pulled, causing discomfort. Put your empty fists behind your ears, or cross your hands on your chest.
Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.
......& gt& gt
Question 3: How to practice sit-ups in the middle line of abdominal muscles? One group and three groups have 100.
Question 4: How to practice the vertical groove in the middle of abdominal muscles? I am a fitness instructor and have been working out for 8 years. First of all, I tell you that abdominal muscles are the most difficult part of the human body to practice, because every action in daily life involves abdominal muscles, so its anti-fatigue degree is much higher than other parts of the body. It is the most scientific to practice five times a week, because muscle tissue needs more repair after exercise to form. Let me remind you that it is better to divide the abdominal muscles into three parts: the upper abdomen and the lower abdomen. Divide your plan into four groups with an interval of 60-90 seconds, which is a scientific exercise method. The main actions are sit-ups, leg bending, sit-ups, kneeling posture, stretcher, abdominal posture, knee bending, leg lifting, leg lifting and so on. After the abdominal muscles are strengthened, the groove naturally comes out.
Question 5: How to practice the lines in the middle of abdominal muscles? Belly rolling and cantilever leg lifting 10 points ~ ~
When your abdominal muscles are big and thin, they will naturally come out ~ ~
Abdominal muscles are not a whole piece, but independent 6-8 pieces ~
Question 6: Why is the middle abdominal muscle so small? Ask god for advice on how to practice. My height 177 and weight 162, but I don't have a piece of meat on me ~ because I practice sports. . Where do you want to show your muscles? If it is abdominal muscles, my advice to you is to divide sit-ups into several groups, 40 in each group, and do three groups at a time. Add 10 after one week. . . Here's the thing. . Eat more high-protein food.
Question 7: How to practice the abdominal muscles in the middle of the stomach and the two lower abdominal muscles 1? There are two training methods for sit-ups: high frequency without load and low frequency with load, and the latter is more effective! Suggestion: Use 10-20kg barbell tablets as two groups, 1 group 15-25 tablets. 2. Sit-ups and leg lifts. There are two modes of abdominal muscle exercise, one is "flexion", that is, sit-ups, and the other is "pull", that is, sit-ups and leg lifts. In fact, leg lifts are better for your back than sit-ups. So I personally think we should practice these two parts in a ratio of 4:6! Sit-ups: Lie face down on the sit-up ramp with your feet hooked on the support plate. Hold the barbell piece with your arms around your chest, and then bend your upper body upward until it is perpendicular to your legs. The thigh remained motionless during the whole process. Sit-ups and leg lifts: lie on the sit-up ramp with your head up and hook the support plate with your hands. Tie the barbell piece to your legs, and lift your legs up hard until your upper body is perpendicular to your legs. Throughout the process, the upper body remains motionless and the thighs remain in a straight line. These three kinds of exercises are relatively short and have obvious effects. Of course, whether the effect is obvious depends on the intensity of exercise ~
Question 8: How can I develop my abdominal muscles as soon as possible? The one who practices the midriff. . . Please do sit-ups, remember to be standard. Follow-up: I didn't do it for a day when I was a soldier. . . Answer: What kind of soldier are you? My student. The best time is 300-500 a day. Three months later, the abdominal muscles came out. (I am thin) Follow-up: Armed Police, my brother is thin, too. . Answer: Aren't soldiers trained intensively? I've been aiming at you. I did sit-ups a few days ago, and I was bruised and bleeding all over. It is uncomfortable to sit now. I think it takes persistence and high-intensity training to practice abdominal muscles. Do your best every time. Make you sweat all over. Add some nutrition. That's what happened. Follow-up: useless. When I was in the army, my abdominal muscles were also top notch. I can fix my abdomen in bed for more than 7 minutes, but my abdominal muscles are not obvious-answer: I have never encountered such a situation. It seems to vary from person to person, right? I still stubbornly believe that high-intensity training should come out. You do 1000 a day. Try it for one month. Follow-up: 1000 a day-why not let me die? . . Have you calculated that it will take at least 1000 hours to complete 1 000? Why do you have so much time every day? I don't sleep.
Satisfied, please adopt.
Question 9: How to practice the vertical line in the middle of abdominal muscles? If you want to practice abdominal muscle line, you can't do it without hard work. It takes a long time to carry out special weight-bearing training every day, so we must pay attention to nutrition.
Question 10: How to practice the first two abdominal muscles for 50 minutes? When doing sit-ups, the upper body does not have to stand completely, and the shoulders (shoulder blades) can leave the ground, which can effectively exercise two muscles.
However, sit-ups can only increase the endurance of abdominal muscles. Want to exercise, want to quickly and effectively remove abdominal fat and fat. It is recommended to do it at both ends, that is, when you get up, your fingers should reach your toes as much as possible, or your chest should reach your knees as much as possible (your legs can be bent). When you fall, don't let your shoulders and feet touch the ground completely, so your abdominal muscles are always in tension. Do 30-40 pieces quickly (strength type can increase the number and number of groups) as a group, every day.
1, thigh hand slip
Action essentials: lie on your back, press your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore it to its original state, and repeat the exercise.
Key parts: upper abdominal muscles.
Step 2 touch your head on your knees
Action essentials: lie on your back, hold your neck with your hands, put your knees together, and look up at the same time, so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground.
Key parts: upper abdominal muscles and rectus abdominis.
Step 3 control the legs and abdomen
Action essentials: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body.
Key parts: upper abdominal muscles and rectus abdominis.
4. Both ends are V-shaped.
Action essentials: Lie flat with your legs off the ground at a 45-degree angle, and touch your toes with your hands.
Key parts: lower abdominal muscles and rectus abdominis.