What are the abdominal muscle exercise equipment?

Abstract: What are the abdominal muscle exercise equipment? Many friends are eager to have a whole body of muscles, especially attractive abdominal muscles. Muscle is not only a symbol of health and strength, but also deeply loved by women. So, what equipment can help us develop abdominal muscles? Let's take a look with Bian Xiao. What are the precautions for using abdominal muscle exercise equipment?

Abdominal retractor

Abdominal tummy tuck machine is certified by the National Quality and Safety Committee, the secret equipment for Hollywood stars to lose weight, and the stupidest and simplest abdominal tuck exercise in the world. You can watch your favorite TV while listening to your favorite music, and you can shake it easily. Abdominal exercise, back massage. For beer belly, mahjong belly, postpartum belly and swimming ring belly, it is easy to shake it for 5 minutes every day, shake off the big belly and shake off the small waist.

How to use:

Put the vitality fitness equipment on the flat ground and naturally sit on the cushion. Back massage chair. Pay attention to the back always close to the back during exercise to ensure the exercise effect. When doing basic exercises, you can attach a hand strap to help practice.

Precautions for use:

1. If you want to know the energy limit and correct your misunderstanding when using tummy tuck, please don't overdo it.

2. Take good care of the parts of the tummy tuck and keep them out of the reach of children.

3, the principle of using abdominal fitness equipment is mainly the goal of abdominal muscle strength training, so the best speed is 20 to 30 minutes, don't overdo it.

4. Exercise should pay attention to the process of breathing. The abdomen should be positive when it is in the fuselage, and the deep muscles of the abdomen are also involved in this work.

5. If any parts are found to be damaged or missing, remember not to use them.

6, dizziness, chest tightness, physical discomfort, abnormal pain, abnormal discomfort during exercise, please stop using it immediately and go to the hospital immediately.

7. Prepare some warm-up activities before using the abdomen, especially in winter or when the ambient temperature is low. You can exercise all joints with a little sweating.

8. Please use this product in an absolutely quiet place without obstacles. It is strictly prohibited to use on slopes or smooth ground.

dumbbell

Dumbbell is a simple instrument to strengthen muscle strength training. Its main material is cast iron, and some are covered with rubber. Used for muscle strength training and muscle compound action training. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc. Holding dumbbells, you can use the weight of dumbbells to actively exercise against resistance and train muscle strength.

How to use:

1, dumbbell shoulder press

You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

2. Dumbbell rowing upright

Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

3. Bend down to lift dumbbells and stretch with one arm.

Bend over, with your left hand resting on the edge of the stool or hard bed, your left knee kneeling on the stool, your right leg slightly bending to support your body, your right hand holding a dumbbell, your upper arm sticking to your side, and your forearm naturally drooping. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

4. Single arm flexion and extension at the back of dumbbell neck

You can sit standing. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Precautions for use:

1, the action must be standard.

When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.

2, the weight must be appropriate

Don't be overweight, overweight dumbbells are easy to strain muscles, but they can't achieve the training effect; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual. The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.

3, breathing must be reasonable.

In strength training, breathing rhythm is coordinated to ensure adequate oxygen supply in the body, thus ensuring the quality of movement. For some special movements, such as dumbbell sit-ups, the breathing mode should also be adjusted accordingly: exhale when sitting up and inhale when lying flat. Everyone should find a suitable breathing method according to their own situation.

4. Warm-up is essential.

When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an air-turbid, cold or hot environment. Before the start of the exercise, do warm-up activities; Be sure to do a good job of relaxation after exercise.

5. Exercise must be moderate.

Some people blindly pursue exercise, which leads to excessive exercise. Pay attention to adjustment and rest. In addition, some doctors have clearly suggested that people who are temporarily unable to carry out weight-bearing training due to physical discomfort should not carry out training.

6, the mood must be happy

Keeping a good mood in training can often get twice the result with half the effort. A good mood and abundant spirit can always bring unexpected results to people.

barbell

Barbells are widely used, regardless of the muscles of shoulders, back, arms, chest and other parts. Using barbells and iron pieces with different weights, and using special muscle strength training skills for many times, the whole body muscle groups are trained in muscle endurance, so that fat burning can be transformed into bodybuilding lines, muscle strength can be enhanced, body core ability can be enhanced, and muscles that are still slack after long-term exercise can be improved; In addition, it can also delay muscle aging, increase bone density, prevent osteoporosis and other effects, improve endocrine and improve physical coordination. It is one of the sports for men and women who want to keep fit and can engage in sports.

How to use:

1, squat down

Squat can be said to be the king of fitness. According to different barbells, squats are mainly divided into three types: supporting squats, front squats and back squats. Today we mainly talk about squatting. The front squat barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and the deltoid muscle of the shoulder, so that the weight of the barbell can be shared by three points. Lift the elbow, keep the elbow in front of the vertical plane of the bar, and keep the upper arm as close to the level as possible, so that the toe of the deltoid can bear more weight. At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and miniaturize the jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.

Note: because of the heavy weight, you must do what you can, and don't blindly increase the weight. The descending speed should be reasonable, neither too fast nor too low, otherwise it is easy to damage joints such as knees and ankles.

2. Pandele goes boating.

Turn your palm to the bottom of the barbell and hold it forward (the back of your hand is facing your body). The grip distance is usually slightly wider than the classic bending stroke. At the beginning of each movement, the barbell is still on the ground. The upper body is parallel to the ground-keep a good waist posture and relax the upper back (you can bend slightly). Then explosively pull the barbell to the lower part of the chest/upper abdomen, while slightly stretching the thoracic vertebrae. The hip joint did not move during the whole exercise. The key to this action is to relax the upper back when the barbell hits the ground; When lifting the barbell, the upper back is strongly squeezed.

Note: Never lift with your lower body and buttocks. When a single action is completed, the barbell needs to be placed on the ground.

3. Zeqi squats

Zeqi Squat is basically a combination of hard pull and squat. Stand with your feet shoulder width apart, bend your elbows, put the barbell at the elbow bend, squat down, and hook the barbell from below with your arms so that the barbell is fixed by your elbows.

Note: this action is more difficult than the previous ones, and it will use a lot of strength of the lower back and core muscles.

Step 4 lift hard

Put your feet under the barbell and your toes slightly above the barbell. The place where the barbell is held is wider than the foot (shoulder), and the elbow is at the same height next to the knee. Then stand up straight and pull up the barbell.

Note: this training uses most of the muscles of the whole body. The more muscle groups you use, the more you need to pay special attention to posture and exertion methods to avoid injury.

Abs wheel

Abdominal muscle wheel, the middle wheel can rotate freely, and the two handles beside it are an exercise device. It looks like a pharmaceutical factory. When exercising, kneel down, hold the handle with both hands, and put the abdominal muscles in front of your body.

How to use:

1. Face-wall training refers to holding the abdominal muscle wheel to face the wall, putting the wheel on the wall with both hands and pushing it up along the wall. At the same time, the body should stretch upward with the push of the wheel, and then slowly return to the original posture when it reaches the limit. This repeated training can achieve the purpose of exercising the whole body. You can also lift the abdominal exerciser with your back to the wall and push it back and forth on the wall to maximize the extension and contraction of your body. Repeated operations can exercise the spine and cervical vertebrae.

2. Kneeling training method. Listening to the name means that we kneel on the ground for wheel training, hold the handle of abdominal muscle training evenly with both hands, push and pull abdominal muscle training repeatedly forward, and stretch forward to the maximum extent at the same time, then return to the initial position of kneeling position, and so on.

3. The exerciser sits in a chair, steps on the handle of the abdominal muscle exerciser with his feet, pushes the abdominal muscle exerciser with his feet, stretches his calf forward as far as possible, then returns to the original position, and so on. Training place: You can thin your legs and exercise the flexibility of your legs. Don't try the beauty who wants to stovepipe.

4. Sit on the ground, spread your legs into a V shape, grab the handle of the abdominal exerciser with both hands, stretch forward to the maximum and then return to the original position.

5, exercisers need to have two abdominal wheels, the principle is to do dumbbell bench press, but the effect is much better than dumbbell bench press, because the chest is difficult to bear the weight of the whole upper body, friends who want to practice chest muscles can try.

Precautions for use:

1, you must do warm-up exercises before training to prevent muscle strain.

2. After training, it is best to do some abdominal stretching exercises or massage the abdomen, which can relieve abdominal fatigue.

3. If you want to build abdominal muscles, you should supplement protein before and after the training (30~45 minutes), and don't exercise on an empty stomach and after meals, which is also a burden to the stomach.

4, step by step, we must take it slowly, and gradually increase the difficulty within the range that individuals can bear.

5. Don't hold your breath during training, and try to ensure the coordination and smoothness of breathing and movements during descending and recovery.

6. Don't put the same muscle training program together (on the same day), that is to say, if you plan to exercise your abdomen with sit-ups today, don't do abdominal rotation training again, so as to ensure that your muscles can get full rest and recovery.

7, don't just practice abdominal muscles, regardless of other parts of the training, fitness pays attention to all muscle groups, so as to develop in a balanced way.

8. Abdominal wheels should not be used if there are old injured people at the waist.