Why is waist and abdomen strength the key to athletic ability? Having strong abdominal muscles is not only for the sake of good figure, but also because good abdominal muscles can ensure the health of our backs and are the key to exercise ability. Let's talk about why waist and abdomen strength is the key to athletic ability.

Why is waist and abdomen strength the key to exercise ability? 1 Lack of exercise and elderly people will have abdominal wall relaxation. Although this is not a disease, it is the cause of many diseases.

Because the abdominal muscles are weak, the abdomen is convex and the body's center of gravity moves forward. In order to adapt to this change, lumbar lordosis increases and lower back muscles are overstretched, which is easy to cause strain and produce "functional low back pain".

People with loose abdominal wall often accumulate too much abdominal fat, which increases the burden of blood circulation, makes the abdominal cavity more congested, affects digestion and absorption function, and causes indigestion. Some people are constipated because their abdominal muscles cannot contract when defecating.

In gym exercise, strong abdominal muscles can help the exerciser stabilize the spine and make it less likely to be injured.

Abdominal muscle training can strengthen the strength of the lower back, relieve back pain and protect the body. Another advantage of strengthening abdominal muscles is that it can reduce the place where fat is most likely to accumulate on the body and reduce the burden on the heart.

Compared with the whole body muscles, abdominal muscles are the key, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. There is a simple reason. The decrease of abdominal muscles and the disappearance of elasticity will inevitably lead to the accumulation of fat, which will lead to the relaxation and uplift of the abdomen, commonly known as the general's belly.

The fat buried under the general's belly tends to flow to the cardiovascular and cerebrovascular systems, resulting in fat deposition on the blood vessel wall and thickening of the blood vessel wall. Medically called atherosclerosis, it is more likely to cause fatal diseases such as hypertension, diabetes, heart disease and stroke than obesity in other parts, and it is logical to shorten people's life span.

According to the research report of the US Centers for Disease Control, at least 15 diseases that can lead to death are directly related to abdominal obesity. If the abdominal subcutaneous fat exceeds the normal standard of 65,438+05-25%, the mortality rate will increase by 30%, especially the risk of sudden death will increase greatly-the longer the belt, the shorter the life span. This is the secret.

Regardless of health factors, both men and women dream of having a flat abdomen. Men want to have beautiful 6-8 abdominal muscles, while women want to have a flat abdomen and create a beautiful curve of the whole body. For women, the method of exercising abdominal muscles is a feasible auxiliary method to treat and prevent gynecological diseases.

Why is waist and abdomen strength the key to athletic ability? 2. Training methods of boys' waist and abdomen strength.

First, the barbell sits and turns.

Objective: To make the external oblique muscle more compact.

Action essentials: sit at one end of the stool, with your feet flat on the ground and comfortably separated. Put a straight bar across your shoulder and hold both ends of it with both hands. Keep your head still and make sure your pelvis doesn't slide on the stool. Turn your upper body and shoulders in one direction calmly and as far as possible.

After that, keep it at the turning limit for a while, and then turn the torso and shoulders in the other direction as much as possible. Let the whole movement be completely under your control, instead of swinging your body casually.

This action contracts the external oblique muscle, but it does not use extra resistance, so it will keep the external oblique muscle tight, but it will not add extra weight and make your waist thicker.

Second, the plate support

Exercise purpose: Relatively speaking, you can exercise the core muscles of the waist, abdomen, thighs and buttocks.

Action essentials:

1. Keep the head, upper back and buttocks in a straight line.

2. The elbow is directly below the shoulder, and the back is on tiptoe.

3. Tighten the hips and abdomen.

Third, swimming stand-up crosstalk.

Purpose of training waist muscles: The contralateral Superman is similar to prone position, but mainly exercises the waist from a diagonal angle, some of which are like the cooperation of hands and feet (left hand, right foot, right hand and left foot) in freestyle to maintain balance. Mainly exercise erector spinae (lower back or lower back).

Action essentials:

1, prone, stretch your body, and fully extend your legs and arms around. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.

2. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and lift the left leg, always keep the legs and hands from landing, and exercise the back muscles and buttocks.

Fourth, lie down at both ends.

Exercise Purpose: Mainly exercise erector spinae (lower back or waist) and gluteus maximus.

Action essentials: completely relax the abdomen, raise your arms straight above your head, and straighten your legs. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.

(2) What are the training methods for girls' waist and abdomen strength?

I. Waist

1, this action is a bit difficult. Please lie on your side on the floor, with one arm bent, elbows supporting your body and forearms forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.

2. Stand with your feet shoulder width apart, and open your arms horizontally left and right. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.

3. Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.

Second, the abdomen

1. Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10 ~ ~ 15 times.

2. The preparation posture is the same as the previous action. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay a little 1~3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.

This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.

Third, lift your legs on your back and curl your upper body.

Starting posture:

Lie flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

Action process:

In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high.

Breathing method:

Inhale when curling forward and exhale when leaning back.

Points to note:

When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.