In the last issue of Fitness Jie, we talked about "three things you need to know if you want to have proud abdominal muscles"

1, talent, determines the shape and fast number of our abdominal muscles; 2, the body fat rate determines that your abdominal muscles can be exposed; 3. abdominal muscle training, this issue focuses on abdominal muscle welfare.

Abdominal muscles can be said to be a symbol of a bodybuilder's perfect figure. Many people insist on practicing abdominal muscles every day. All your sweat and efforts will be reflected through sexy and charming abdominal muscles. It can be said that abdominal muscles are the best symbol of a bodybuilder.

Since abdominal muscles are so excellent, we can't emphasize them too much. Abdominal stimulation is not complete, and many people just practice according to several fixed movements without making a complete plan. When I was doing abdominal muscle training, I felt the strength of my abdominal muscles, so that I could stimulate my abdominal muscles enough and I could develop them soon. Today, I will bring you 19 powerful abdominal muscle training movements to help you perfect your figure. Not much to say, but action.

1, roll the belly

Abdominal curl is the most basic movement in abdominal training, and we can use it as a warm-up exercise for abdominal muscle training. It is suggested that three groups should do 15 ~ 20 times for each movement. Abdomen, be sure to abdomen.

Starting posture: put your hands behind your head, bend your knees about 90 degrees and land on your back.

Action: Exhale, with the force point above your abdomen. You can lift your head and shoulders at the same time when you feel your abdomen tightening. You can't bow your head in this process. Try to stay in the same position. After reaching the highest point, slowly lower your upper body until your shoulders touch the ground.

Note: It is very important not to pull your neck by hand.

2. The medicine ball is rolled up.

After the warm-up, we will add some load to your abdomen and feel your abdominal strength. Of course, you can also choose other loads for training. It is suggested to do 3 groups, each group 15 ~ 20.

Starting posture: keep the weight on your chest with both hands, get up hard, and abdomen with other movements. In this process, the weight can't always touch your body. Try to keep the center of gravity of the sphere on your chest. Only in this way will your upper back and shoulders be heavier, which is extremely important for developing the strength of upper abdominal muscles.

3. Lift your legs and roll your abdomen in the opposite direction.

The action of lifting the leg and rolling the abdomen is mainly to stimulate the muscles under the abdomen.

Starting posture: keep the calf parallel to both sides of the body midline, put your arms horizontally on both sides of your body, and keep your palms down and close to the ground (keep your abdomen exerting force during the whole movement, and your hands only play a role in maintaining balance).

Action: Exhale, let your lower abdomen contract, and then your legs, hips and lower back begin to bend upward. After reaching the highest point, your body begins to recover downward (inhale).

Step 4 lift your legs and tuck in your abdomen

This action is one of my favorite abdominal exercises, which stimulates the whole abdomen to be in place.

Starting posture: the legs are raised to form two angles of about 90 degrees, that is, the hips are 90 degrees and the thighs and calves are 90 degrees.

Action: put your hands behind your head and start to exert your strength from your abdomen. When pushing hard, the distance between the head and chest should not be too close. Remember not to use inertia in the whole movement, and the descending process should be as slow as possible.

5, yoga ball roll belly

We need to use a yoga ball for this action, and don't bend your body too much above your abdomen, so that you can focus on the strength of your abdomen during the whole process.

Initial action: the middle position of the back slowly touches the spherical surface, then the feet are opened to support the ground, and the knees are flexed by 90, so that the head, neck, shoulders and back rest on the spherical surface.

Action: the abdomen is close to the stress point of the chest, so that the upper body is fully curled, and it begins to be slowly recovered after reaching the maximum. Be careful not to put pressure on the cervical spine, and the recovery process should be as slow as possible.

6, yoga ball fitness ball roll belly

Solid ball+fitness ball+super roll, this is a way to upgrade your version, which is very challenging for your muscles to exert their strength slowly, continuously and with high intensity.

The starting posture is the same as above, but the difference is that you need to drag the solid ball by hand, and the force process is the same as above. Be careful not to let the solid ball squeeze your chest.

7. Frog Capital

Frog roll posture is not only a challenge to your abdominal muscle strength and endurance, but also extremely important to your balance and stability, which is very beneficial to the development of the main muscle groups in the abdomen and back.

Starting action: Like sitting posture, knees are required to bend 90, torso is kept at a 45-degree angle with the ground, and legs are folded up to fly.

Action: You need to stretch your legs forward so that they are parallel to the ground, and at the same time spread your hands horizontally until they are in the same plane with your body, then pause for a minute and then take them back.

8, air bike

This is a very popular exercise method, which requires high flexibility, coordination, muscle strength and control. The stimulation to all muscle groups in the abdomen is great, which can be described as an all-round posture.

Prone position, face up, bend your knees 90 degrees, put your hands behind your head, exhale at the same time, twist your trunk, move your feet, head and one thigh diagonally, so that your knees touch the opposite elbow joint and move alternately.

9. Bend your legs sideways and tuck in your abdomen

This method is mainly aimed at internal and external oblique muscle groups. It is not recommended that you train regularly, because compared with rectus abdominis, the swelling of the external oblique muscle is enhanced and the external oblique muscle is too big. Put on your clothes, no one knows whether your external oblique muscle is good or thick.

The starting posture is sit-ups, with knees bent on one side of the body, and then the upper body rolls and twists to the other side opposite to the knees from the muscles above the abdomen. Finish it on one side, and then do it alternately on the other.

10, complete sit-ups

This posture requires extremely high flexibility of your hips, but even if your hips are not very flexible, you can still develop in this way.

Starting position is like a butterfly. When your knees are bent, open them to the ground, put your feet together, put your back on the ground, put your hands on your head, and pull yourself up with your abdomen. Suitable for continuous practice, pay attention to keep the normal physiological curvature of the back without hunchback.

1 1, supine leg lifts

This is one of Bruce Lee's favorite exercises, but it is really difficult. You need to rebuild your core muscles and lift four-fifths of your weight with only your shoulders and arms.

Lie on the bench, bend your arms, grab one end of the bench, and contract the legs raised by your abdomen until you reach the limit. Then your chest, arms and back muscles exert strength to lift your whole body, and then let your body jump straight, slowly put it down and return to its original position.

12, lie on your back, lift your legs and hips.

This action is good for stimulating the lower abdominal muscles. You can choose to stand upright or bend your legs, but your hands must be at your sides.

Starting posture, lift your legs, put your hands on your sides, palms down, and lift your hips and back with the muscles of your lower abdomen, not relying on inertia. Remember to always pay attention to your abdominal muscles.

13, v rolled belly

V-shaped belly roll can make your abdominal muscles burn and stimulate your hips and thighs. It is also King Muscle's favorite abdominal muscle training action.

Lying on the ground with legs and arms extending in opposite directions. Heels, shoulders, hands and hips should be of appropriate width. Force is applied to your abdomen, quickly forming a V-shape. Try to touch the heel with your palm, and then slowly descend.

14, medicine balls at both ends v

Make a V-shaped belly roll, and then put the solid ball on the top of your head, the effect will be even stronger. At this time, you will really feel the strength of your abdominal muscles.

The specific action flow is the same as V-shaped belly roll.

15, back flexion and extension of yoga ball

To do this, all parts of the body should be balanced to avoid sports injury.

Lie on the fitness ball with your feet down and your hips touching the ball. This force is exerted by quadratus lumborum and erector spinae on your back. Pay attention to head protection and back strength when practicing.

16, Russian twist

Maintaining the balance of the body is also particularly necessary for the stimulation on both sides of the abdomen.

See above for the starting position. It is mainly emphasized that one foot can't touch the ground in this exercise. When you are skilled, lift your feet, which is completely controlled by your core muscle group, that is, abdominal muscles, combined with turning your hands left and right.

17, drug ball Russian twist

This is an upgraded version of Russian twist. It should be emphasized that you should keep your body upright and don't swing from side to side with the ball. This action has a significant stimulating effect on the large clusters in your upper body.

18, supine leg lifts alternately

Keep your back close to the ground, straighten your legs, lift your legs, keep your abdomen tense and exercise quickly and frequently.

If you think this action is not difficult, I suggest that you often touch your thighs when lifting your legs.

19, side panel support fund

This is a supplement to the traditional abdominal muscle group training method. You can imagine how good this action is for the development of your internal and external oblique muscles.

The starting posture is that you lie on your side, one arm is close to the ground, the instep of your outer foot supports your body, and your body is kept in a straight line. The other arm is lifted up, and then the thigh, knee joint and elbow on the other side are bent to make them contact. You must use your internal and external oblique muscles to control the movement of your body, and then slowly recover and exercise alternately.

Fitness Jie said that in order to help your perfect figure, everyone is welcome to like, share and collect. If you have any questions about fitness, you can also comment and interact with me.