(1) 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 for 2 seconds, and then slowly return to the starting position.
(2) Exercise ball rolling belly:
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.
(3) Leg lifting and belly rolling:
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. 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.
(4) Reverse belly rolling:
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.
(5) Traditional belly rolling:
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 and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns 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. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.
Waist is the focus of bodybuilding. The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20-30 seconds.
Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercise according to their own situation, and according to their own physical condition, the amount of exercise will gradually increase from less to more, twice a day.
Hip is an important but often neglected muscle part in bodybuilding training. The reason is simple: it is not easy to see yourself clearly! This does not mean that we can not pay attention to the training of gluteal muscles, because it plays a connecting role between the back and legs when showing the back. Whether the gluteal muscles are strong or not can be seen by others! The main training methods of gluteal muscles are related to the back and thighs, such as squat and hard pull. But there are also some special exercises that can be used to "carve" hip muscles. The following exercises can be used alone, or as an aid to squats.
1. Lie on your back, lift your hips with one leg, bend your right leg, and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.
2. Bend your knees, lift your legs, put your hands and knees on the ground, and your knees are 90 degrees. The movement starts with one leg lifting, the heel is vertical upward, but the angle of the knee joint remains unchanged. When the thigh is lifted to the highest point, it is just parallel to the ground. Don't walk too fast. Tighten your gluteus muscles. 3 groups on each side, 20 times in each group.
3. Bend over and bend your legs to carry the load. Practice on both hands and knees. 2. Tie sandbags to your ankles (be careful not to be overweight). First straighten one leg back, about parallel to the ground, and then bend your knees 90 degrees. Repeat after repair. 3 groups in each group, 20 times in each group: always pay attention to the control of movements and don't "throw".
4. Squat jumping is basically the same as weight-bearing squat, which increases explosive power: feet are shoulder-width apart and arms are held on the chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and hip tightening. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.
5. Narrow standing distance: the standing distance of both feet under load is 10-20cm. Two hand-held dumbbells (weight varies from person to person). Squat down until your thighs are parallel to the ground, and then stand up hard. Keep your upper body upright in action: don't lean forward. 8- 10 times in each group, 3 groups.
6. After standing with weight, stand with your legs against the wall, lean forward slightly, and hold the wall with your hands. The sandbag is tied to the ankle and the heel is slightly raised. At the beginning of the action, the body's center of gravity shifts to the support leg, and the action leg kicks back slowly and forcefully, and the knee joint can be slightly bent. Kick until you can't go backwards. Hold on for a few seconds, then recover. 3 groups on each side, each group is about 10 times. These exercises are only for exercisers to choose, you don't have to do them all at once. It can be arranged after big muscle exercise.