Fitness exercise is a good habit and has a very good effect of losing weight and fitness. Regular exercise is also beneficial to the physical and mental health of the human body. If you want to exercise your abdominal muscles, you must learn the right way. Let's learn about the instruments and methods of abdominal movement.

1 What abdominal exercises does the health club have?

1, using a belly winder

Abdominal rolling training machine is a common fitness equipment in health clubs, also known as abdominal rolling machine or abdominal rolling chair. For the exercise of waist muscles, the abdominal rolling training machine has a basic exercise equipment, and exercising abdominal muscles has many benefits.

First of all, because you can rely on the energy of your arm, you can minimize the probability of injury in fitness, especially for beginners. Secondly, the neck and spine are close to the side plate from beginning to end, which makes abdominal training accurate and reasonable and reduces unnecessary neck pressure during abdominal training. Subsequently, the net weight of discus can be adjusted at will, and gradually developed from wide to heavy.

Frequently asked questions:

Many people just want to adjust the net weight as soon as they get on this equipment, regardless of the height of the seat and whether all the postures are appropriate.

If it is the kind with leather cushion in front, the height-width ratio of this leather cushion should be just at the scapula, and the seat should be adjusted. It is best to lean back slightly at the beginning of the posture. If the human body leans forward at the beginning of posture, all postures may cause excessive flexion of the back bone, which is very likely to cause posture problems.

If it is the kind of equipment with a pair of door handles that can be taken out and rolled up, it is best to choose the one with the cushion slightly backward, and the height of the natural seat is also adjusted as above.

2. Rotating electric machine

Weight-bearing rotation is a reasonable way to exercise the extraabdominal oblique muscles, and health clubs generally have relative equipment to do similar rotation postures.

Key points of posture:

1, adjust the height-width ratio of sitting posture, turn the power, hold your head up and straighten your waist.

2. Rotate the human body up and down according to the side waist, with a rotation force of about 45 degrees, and a braking system is required at the end of the posture.

3, of course, inhale, don't hold your breath.

Frequently asked questions:

Turn in a controlled way, pay attention to abdominal contraction and prevent torsion. It is basically wrong if there is a sound of discus collision during application. Because the use of this kind of equipment generally has a fixed tensile strength category, which is about 45 degrees to 90 degrees, and it is definitely not rotating up and down 180 degrees.

Which part of the discus collision is the end of the stretching category, and there is actually no reasonable stretching force after another turn. Other small devices and auxiliary devices in the natural fitness club can be used to help exercise abdominal muscles, such as weight-bearing barbells, suspended single parallel bars, fitness balls, nylon ropes and so on.

What are the instruments for abdominal exercise? 2. Exercise method without equipment.

1. The first stage:

Posture 1:

Lie flat (face up) on the bed or fitness mat, with your legs folded and bent, and your hands at your sides.

Reach down to the seam of trousers with your right hand and try to touch your bare feet.

At this time, it will push the upper body to bend upward, and the angle between the upper body and the plane is about 45;

Then the right hand is retracted to the original position along the trousers seam,

However, it should be noted that at this time, the upper body does not have to lie down completely, and the waist muscles are tight.

Then change your left hand. The process is the same as above.

According to the process, each group 10 times, * * * do 3 groups, and each group has a rest for 30 seconds. You can feel a little fever in your abdomen.

Note: the waist muscles are tight during the whole posture.

Posture 2:

Lie flat (face up) on the bed or fitness mat, with your legs bent, the thigh root and calf are at an oblique angle, and your palm is flat on the right side of the thigh root.

In addition, the hands move along the positive side of the thigh root until the knee joint, when the upper body will bend;

Then hands slowly return to the origin. At this time, the upper body can't lie down completely, and the waist muscles are tight.

According to the process, each group 10 times, * * * do 3 groups, and each group has a rest for 30 seconds. At this time, you can feel a little fever in your abdomen.

Posture 3:

Lie flat (face up) on the bed or fitness mat with your legs straight and your hands at your sides.

The legs are stretched out at an oblique angle to the upper body, and the upper body remains motionless.

Then learn to let go of your legs, remember that you can't completely learn to let go, and there is a distance of 5~ 10 cm from the bed or fitness mat.

According to the process, each group 10 times, * * * do 3 groups, and each group has a rest for 30 seconds. At this time, you can feel your abdomen burning.

Note: in the middle of the above position 1~3, rest for 60 seconds after each position.

If you feel very, very hard, the frequency of each group of postures can be reduced moderately, and vice versa.

The second stage:

Posture 4:

Lie flat (face up) on the bed or fitness mat, with your legs straight and your head in your hands.

The upper body rotates to the left, and the other left foot bends to the right, so that the left arm of the headrest contacts the knee joint of the bent left foot;

Then back to the beginning and end, the upper body moves to the right, and the other left leg bends and moves to the left, so that the right arm of the headrest contacts the knee joint of the bent left leg.

According to the process, each group 10 times, * * * do 3 groups, and each group has a rest for 30 seconds.

Posture 5:

Face down, legs shoulder-width apart, hands and feet supporting the human body, and the human body is in a straight line, which is the same as the posture before preparation supported by the flat plate.

The left leg is bent so that the left knee joint touches the left arm.

Then go back to the beginning and end, and touch your right arm with your left knee joint.

According to the process, each group 10 times, * * * do 3 groups, and each group has a rest for 30 seconds.

Posture 6:

Lie on your back (face up) on the bed or fitness mat, with your legs straight and your hands stretched back in line with your body.

The upper body and the lower body extend outward respectively, with the hips as the fulcrum, and try to touch the feet with both hands (it doesn't matter if you can't touch them, just try your best);

Then go back to the beginning and end. The difficulty coefficient of this posture is a bit large. According to the process, each group 10 times, * * * do three groups, and each group has a rest for 30 seconds.

Note: among the above 4~6 positions, rest for 60 seconds after each position.

If you feel very, very hard, the frequency of each posture can be reduced moderately, and vice versa.

abstract

All postures in the first stage and the second stage can basically exercise to different positions of muscles, but the difficulty coefficient is different. It was suggested that:

In the first stage, after 1 month of training, the second stage of training will be carried out, which is also 1 month. Finally, the six postures in the first stage and the second stage are trained separately (at this time, each posture can be reduced by several groups appropriately).

These are six postures. If you think this scheme is not suitable for you, you can also set up a more effective scheme yourself. Finally, I hope everyone can develop 8 abdominal muscles.