The method of exercising abdominal muscles: lying on your back and lifting your legs
Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly. Attention should be paid when doing actions: the body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. If you want to exercise your lower abdomen to the maximum, you should try to lift your hips at the highest point of each movement and fully mobilize the muscles of your lower abdomen. If you find this action difficult, you can bend your legs slightly to reduce the difficulty and complete the action.
Methods of exercising abdominal muscles: lying on your back, lifting your legs and pedaling.
Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly. Pay attention when doing the action: you will feel very tired when doing this action for the first time. The amplitude should not be too large and the speed should not be too fast. Every time you master the movements? Pedal? Straightening your legs can increase exercise intensity.
The way to exercise abdominal muscles: sit-ups
Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. Be careful when you do this: don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. The higher the shoulders are from the ground, the straighter the better, but the waist should be close to the ground. Pay attention to keep the upper body stable. 4. Don't kick your feet.
The way to exercise abdominal muscles: touch your knees and roll them up.
Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, and bend your arms upward about 60~90 degrees. When exercising, cross your left and right legs, push your upper body close to your knees with your abdomen, and then come back slowly. Repeat it many times until the body sweats a lot. Press your arm inward and don't shake it from side to side.
The way to exercise abdominal muscles: sit-ups on the ball
Lie flat on the ball, with your hips at 1/3 of the spherical surface, with your feet shoulder-width apart, your knees slightly bent, your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back. Do it 8~ 12 times in a row as a group, and do it in 3 groups, with a rest of 60 seconds between each group. If there is something wrong with the spine and lumbar spine, the lifting angle should not be too large to avoid strain.
The method of exercising abdominal muscles: downward oblique sit-ups.
Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly to avoid any contact between your shoulders and the inclined board. Then the abdominal contraction makes the upper body as high as possible. When it reaches the highest point, the abdominal contraction control stops, and then it recovers with the tension control of the abdominal muscles. 5 times as a group, * * * do 3 groups, and rest for 60 seconds between each group. Instead of borrowing your feet, focus on your upper abdominal muscles.
The method of exercising abdominal muscles: straight leg lifting.
Lie flat on the pedal, put your hands behind your hips, and keep your feet together and straight. During exercise, the lower abdomen lifts the feet hard, and the knees are slightly bent, so that they cannot be completely straightened. At this time, your body is about 75 degrees, and then slowly put it down. 15~20 times, rest for 60 seconds, and repeat the two groups of compound movements. During the action, the heel can't always land, and the whole leg should be vacated.
The way to exercise abdominal muscles: stand up and roll your abdomen.
Put your feet together, hold your chest and abdomen, hold the elastic rope tightly behind your arms, with your jaw slightly retracted and your knees slightly bent. During exercise, the abdomen forcibly drives the head to bend down to the farthest point, and then slowly retracts the abdomen and brings the back together. Don't do anything while exercising. Pull your shoulders, back and head with the strength of your abdominal muscles.
The method of exercising abdominal muscles: one-arm side lift
Choose the heaviest dumbbell you can lift, tuck in your abdomen and chest, open your feet shoulder width, hold the dumbbell with one hand and hold your head with the other. When exercising, rely on the strength of the abdominal oblique muscle to drive the head down and the dumbbell down. Pause for a moment, then move to the other side. Repeat 10 times without rest. Don't pull dumbbells with your hands, and don't shake your head. Just use the abdominal oblique muscle to exert force.
The way to exercise abdominal muscles: hang the abdomen vertically.
Hold the barbell with both hands, open the body vertically, bend your knees about 90 degrees with the ground, and cross your feet backwards. During exercise, the abdomen forcibly drives the legs to move upward, so that the knees are as close to the abdomen as possible, and then slowly return to the starting point without touching the ground. 6~8 times as a group, after 90 seconds of rest, repeat 3 groups of actions. The greater the knee angle, the more difficult it is to move.
Men's abdominal muscle exercise
Exercise content A scientific and reasonable abdominal muscle exercise should include the following parts:
① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.
② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.
(3) abdominal muscle strength exercises, take as many methods as possible.
④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.
⑤ Complete the activity for 5~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.
For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.
Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;
Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.
Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.
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