Five kinds of abdominal muscles, every man wants abdominal muscles, because men with abdominal muscles are very attractive. It's not easy to practice abdominal muscles. Below I will share with you five kinds of abdominal exercises, hoping to help you!

Five kinds of abdominal exercises 1 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 and see which one can effectively strengthen rectus abdominis.

1, fitness ball belly roll:

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 about 45 degrees, 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.

2. The traditional abdomen movement:

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, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

3, the belly 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 your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

4. Leg lifting and belly rolling:

You need to lie on your back on the floor, and then your lower back is 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 for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

5, air boarding:

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, hold 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.

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. Finally, remember to stretch your muscles after exercise.

Five kinds of abdominal exercises 2 1, cycling.

By lying on your back on the ground, simulating the way of alternately training abdominal muscles by pedaling bicycle pedals, single-wheel abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist; * * * Two groups are required, 24 times in each group (stretching the left and right feet respectively 12 times), and a rest of 30 seconds is allowed between each group.

2, supine belly roll

The most classic abdominal muscle training action mainly acts on the upper abdomen; Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * There are 3 groups, each group 10 to 12 times, with a rest time of 30 seconds allowed between groups.

3, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you may wish to bend your legs to do this action to reduce the difficulty. It is worth noting that don't touch the ground when your legs are hem. * * * It needs to be divided into three groups, each group 10 to 12 times, and a rest time of 30 seconds is allowed between each group.

Step 4 sit-ups

Sit-ups have been controversial in recent years, and some people even say, "Can't you practice abdominal muscles?" Because your sit-ups are taught by the physical education teacher, this statement not only makes the physical education teacher lie down, but also moves from one extreme to the other, which is very exaggerated. Correct sit-ups (don't pull your head, don't hunch your back, don't rise too high) are still effective abdominal exercises. Lie on your back on the mat, bend your knees, put your feet flat on the mat, cross your hands on your chest or ears, and be careful not to pull your head. Find someone to press your feet, or put your feet under heavy objects. When lifting, your lower back and shoulder blades leave the pad surface at the same time, keep your back straight (don't bow your back), lift it to about 45 degrees with the ground, and then slowly fall. Say it again.

This action may be quite easy for you, and you can continue to push the difficulty. Find an inclined bench or do weight-bearing exercise. Put your weight on your chest during weight-bearing exercise and keep gaining weight.

5. Roll your stomach

On the supine cushion, put your arms on your chest or put your hands on your ears (not behind your head) and bend your knees. The trunk rises slowly, relying entirely on the abdominal muscles, and the trunk is about 30 degrees off the ground.

The key point of this action is that the whole back is not completely off the ground, because completely off the ground will cause the tension of back muscles and the increase of waist pressure, and increasing the range of action will not make the six abdominal muscles develop faster.

The most important part of the belly roll is that the abdominal muscles contract at the beginning, the shoulders leave the pad surface, exhale when going up, and inhale when going down. At this time, the shoulders are off the ground.

Keep it at the top of the abdominal roll for 2 seconds, and then contract the abdominal muscles more vigorously (professionals call it peak contraction). Then inhale, slowly lower the trunk and control it until the scapula touches the ground slightly, but don't let the abdominal muscles relax completely.

6. Lift your legs and put them on your back.

Lie on your back on the mat, straighten your legs, put your hands on your sides, keep your legs up (don't bend your knees) until they are close to 90 degrees with your torso, and then slowly lower your legs. Don't let your legs touch the ground when repeating, and always keep your muscles tense.

It is also said that supine leg lifting is not the best training action to exercise abdominal muscles. To exercise the lower abdominal muscles, it is important to lift the hips rather than the legs, and for practitioners of low back pain, this action may aggravate low back pain. So it is important to choose actions according to different people.

7. Lie on your back with both ends up

Lie on your back on a flat surface with your hands at your sides to keep your balance. At the height of the movement, lift your knees and torso at the same time. Bend your legs naturally, put your hands close to your ankles, and then slowly fall down. This movement is relatively difficult, but when you are proficient, it can be used as a common exercise movement.

Reduce slowly, don't use gravity to fall. Let your hands and feet slowly return to the ground. When you are proficient, you can put a heavy object between your feet, such as a solid ball or a small dumbbell.

8. Power board support

Lie on the ground and support the ground with elbows, forearms and toes. Move your hips up as slowly as possible. At this time, your body is like a mountain, and your hips are at the highest peak. Then the hips slowly fall back to the starting position. Be careful not to relax your hips when you fall. This action can train the deep abdominal muscles more effectively.

9, flat support

Lying prone on the ground, supporting the ground with elbows, forearms and toes, the body looks in a straight line, which is also commonly known as flat support, which can exercise the core muscles of the body (including abdominal muscles). Try to keep this posture for a long time with standard movements.

Beginners should keep it for at least 45 seconds, and experienced ones can keep it still for more than 2 minutes. There is no need to keep it for too long. If you can persist for 2 minutes, then it is necessary to increase the difficulty of movement (lifting one foot or upper limb), rather than simply extending the time of static training.

10, bicycle rolled belly

You may think that the internal and external oblique muscle (the muscle next to the six-pack abdominal muscles) is not an important muscle in exercise, but it always plays a role in exercise. On both sides of the abdomen, there are many ways to exercise the internal and external oblique muscles, including trunk rotation, rotation when doing sit-ups, ipsilateral flexion, rotation with solid balls in both hands, and training with rotating equipment in the gym. Note that many beginners' medial and lateral oblique muscles are weaker than rectus abdominis, so don't neglect the training of medial and lateral oblique muscles.

When doing a bicycle belly roll, the legs alternately flex and stretch in the air, and at the same time, the trunk rotates and rolls, that is, the left knee faces the right shoulder and the right knee faces the left shoulder.

1 1, Swiss ball rolled belly

You can do a lot of abdominal rolling training with a Swiss ball. Exercise in the unstable state of the ball will improve the balance ability of the body, and at the same time mobilize more abdominal muscles to participate, which will make the training more interesting.

12, abdominal muscle wheel movement

Hold the handle of the abdominal muscle wheel with both hands and land on your knees. Stretch your arms and slowly push your abdominal muscles away from your body. Try to fall, but you can't touch the ground. The farther forward, the better the stimulation effect on abdominal muscles. If you want to increase the difficulty of action, you can choose standing posture for training.

13. Pull-ups (hands behind)

Pull-ups seem to have nothing to do with abdominal muscles, but when doing pull-ups, you will be surprised to find that many muscles around your abdomen are working. If the strength is not enough, you can choose a shorter horizontal bar, let your feet land, and use your ankles to assist pull-ups

Pull-ups are a compound action that will greatly enhance physical fitness. Push-ups also belong to this kind of action. They are creative and comprehensive actions and are your good friends.

14, sitting posture Russian twist

Sit on the mat first, then lift your legs off the ground and keep a certain bending angle.

15, back pedal alternately.

This action is very classic, and it can also exercise the internal and external oblique muscles. First lie on the mat, then lift your upper body and shoulders off the ground and your thighs off the ground. Put your head in your hands and turn left and right while bending and straightening your thighs.

16, tour

You can not only exercise your abdominal muscles, but also your leg muscles. Although the "tearing" of the abdomen is not obvious, it has many benefits. This action requires us to tighten the abdomen and buttocks as much as possible when we finish, as shown in the figure, the thighs and arms should be completely straight, and when they are straight, they can be kept at the same level as the body. When doing this action, you can also arrange a task for yourself, for example, the left hand and the right hand each complete dozens of times or each completes dozens of seconds as a group, and how many groups are completed in one day. Targeted exercises are always easy to complete.

17, roll belly

Lie flat with your stomach down, bend your knees and lie flat on the ground, put your feet flat on the ground, lift your legs and abdomen, lie flat on the ground, bend your legs and lift them, keep your calves parallel to the ground, lift your legs and abdomen and lower them, just like lifting your legs and abdomen, but put your legs down and still fly a few inches off the ground. A group of 20, it is difficult to insist at first, you must not be lazy, you must strictly follow the action requirements, even if you stop a little.

18, anti-roll

Knees bent, feet together, more than 15cm from the ground, lying flat on the floor, hands behind your head, is also in a similar state, preparing for basic belly roll. Keep your feet close to your hips, contract the lower side of your abdominal muscles, and slowly bring your knees close to your chest while keeping your hips off the ground.

19, lateral support

Do it 20 times and do it in 2 groups. Lie on your side on the mat, with your forearm supporting your body and your other hand on your waist and abdomen. The warm-up action is that your shoulders, waist and legs are in a straight line, and your abdomen continues to tighten. Your abdomen sinks first, then rises, and you feel the full contraction of the external oblique muscle.

20. Lie on your back and touch your knees diagonally.

Do it 20 times and do it in 2 groups. Lie on your back on the mat, put your hands on your ears, spread your elbows outward, bend your feet low, and relax your neck. The abdomen continues to tighten, and the right knee and upper body are lifted at the same time. The left elbow follows the upper body close to the right knee, feeling the contraction of the abdominal muscles, and then practicing on the other side.

The best time to exercise abdominal muscles

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. According to this, several optimal exercise time periods can be deduced.

1, early exercise can lower blood sugar.

Morning time: When the human body is engaged in strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health.

Moreover, people's blood sugar is relatively low during this period, and because people exercise, they will consume a lot of blood sugar, so exercise is prone to hypoglycemia during this period.

Afternoon sports are influenced by objective factors such as work, work and housework.

2. It is most beneficial to exercise at night.

The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.

Matters needing attention in abdominal muscle training

1, dietary guidelines

Pay attention to diet control during exercise training. During the training, it is best not to eat some fried, greasy, tobacco and alcohol foods. Pay attention to eat less and eat more, and try to eat some vegetables and fruits with high cellulose and protein content. Generally, after half an hour of training, the human body has the highest demand for protein, so it is best to supplement protein during this period.

2. Exercise time

Are you used to doing exercise after supper? Then, try to change the exercise time to morning or evening. Simple time changes will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

Although abdominal muscle training is mainly based on abdominal exercises, if you don't do warm-up exercises before training, it is easy to cause strain of waist and abdominal muscles. So it is very necessary to warm up before training. Before doing abdominal exercises, we only need a few minutes to stretch.

Step 4 pay attention to the intensity

Avoid the initial high-intensity exercise, not the higher the intensity, the better the training effect. When we are exercising, we should pay attention to our acceptable exercise limits. When it is beyond our acceptable range, it is easy to have lumbar and abdominal ligament strain or fracture.

5. Equipment weight

The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements, which will also make the waist thicker. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.

6. Power control

When practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let the abdominal muscles relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.

7. Aerobic training

Aerobic training is a necessary supplement for abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes.

8. Persistence is the key.

You must keep exercising your abdominal muscles. You will never succeed if you fish for three days and dry the net for two days. Don't use too much at a time, the key is to stick to it.

Conclusion: abdominal muscle training can't do it overnight. We should pay attention to the intensity of exercise at the beginning and gradually increase the intensity during training. Pay attention to the warm-up exercise a few minutes before training to avoid ligament strain during exercise. In addition, abdominal muscle training's time should be well controlled.