Precautions for abdominal training Both boys and girls yearn for a thin and lined abdomen, which they all want to get through fitness. However, this process is not simple. First, choose the right way to exercise. Secondly, the key is to pay attention. The following are the precautions for abdominal training.
Precautions for abdominal training 1 1, ignoring compound exercises.
If you practice abdominal muscle isolation strictly, you have made a huge mistake. Compound movements such as pulling, squatting and pushing over your head will exercise every inch of your core. Don't forget to incorporate these movements into your training plan.
2. Put abdominal muscle training first.
Your abdominal muscles are part of your core area, which helps to keep your body stable. If you tire them too early in training, you will find it very difficult to do other exercises with abdominal muscle strength (such as squats). So we know that your core plays a role in protecting your spine in the squat, so if you want them to protect you like a complete tank in the squat, then save abdominal muscle training for last.
I think I can ignore your diet.
There is no secret to looking at abdominal muscles: reduce the percentage of body fat. You can't see your abdominal muscles when you do hundreds or even thousands of abdominal muscles. You can train your ABS at will, but if your diet is not guaranteed, you will never see six or eight ABS.
4. The whole training plan only practices abdominal muscles.
Abdominal muscle training, you only need 15 minutes. If you have done compound exercises such as squats and hard pulls, it is enough to do 2-3 groups of each movement in the last 1-2 abdominal exercise of your training.
5. Just do sit-ups.
We will also see the question: "So what is more effective than sit-ups?" The answer is: there are dozens of exercises that are more effective than traditional sit-ups. In fact, traditional sit-ups are one of the worst abdominal exercises. For these other actions, just because you do one hundred at a time, you can't think that they are invalid.
6, do not pay attention to the action specification
Again, abdominal muscles are just like other muscles in the body. So why do you twist like a flame when training abdominal muscles, and pay great attention to whether your movements are standardized when practicing squatting or pushing? Pay attention to the correctness of your movements and ensure that your abdominal muscles participate in every exercise. When you start practicing more advanced and effective abdominal movements, you will find it impossible to drag your feet during the practice.
7. Train from only one angle.
Your trapezius abdominis, transverse abdominis, rectus abdominis and erector spinae are all part of your core, but they are different muscles because their muscle fibers are in different directions and ways. You must practice from many angles. Complex and difficult movements like windshield wipers can be performed in teams at the same time, but if you haven't tried it yet, don't use it as an excuse to continue doing sit-ups that only primary and secondary school students can practice.
Practice abdominal muscles to standardize movements
1, the best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can add some weight appropriately, and put the dumbbell or discus in your hand behind your head, and the effect will be better.
2, push-ups can actually exercise abdominal muscles. Remember, when you exercise, you can't be too tired at once. Only by doing it in groups will it be effective. Generally, you will do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, make your body droop vertically, and lift your waist and abdomen hard, so that your legs and upper body are at 90 degrees. Be careful not to shake your body, and don't exert yourself elsewhere. This is also done in groups.
If you have a lot of abdominal fat, you should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Exercising abdominal muscles is different from other muscles. You have to stimulate it constantly, so you have to be exhausted every time to achieve the effect. The interval between the two is preferably about one minute, about six groups. Pay attention to strengthening high protein and fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food.
Precautions for abdominal training 2 First, the exercise method of abdominal muscles
1, lateral bending
Stand straight. 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
Step 2 bend your legs
Keep your arms flat on the ground in supine position, lift your knees at the same time after your legs are straightened, and inhale to make your thighs close to your abdomen. Then exhale and slowly restore. Repeat 8 times.
3. Lift your legs and abdomen.
Mainly to develop 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.
Step 4 sit in groups
Mainly aimed at the development of 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.
Step 5 ride a bike
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.
Step 6 hold your chest out and bend your knees
Hands behind your back. When the difficulty increases, you can raise your hands above your head and support them completely with your waist and abdomen. This action not only exercises the whole abdominal muscles, but also has a good effect on the hip muscles.
Second, what are the postures of abdominal muscle exercise?
1, bicycle type
Alternately train abdominal muscles by lying on your back and simulating pedaling a bicycle pedal. * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds 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. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
3, supine leg lifts
Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
Step 4 record
Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of going up and down quickly, and raise the dumbbell above our heads every time. * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.
Third, the principle of abdominal muscle exercise
1, instrument 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.
2. 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.
3. 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. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.
Fourth, what are the precautions for exercising abdominal muscles?
1, dietary guidelines
The basic dietary principle is to eat less and eat more meals during training and avoid fried and greasy food; Avoid drinking alcohol; Eat more fiber-rich foods such as vegetables and fruits to achieve the acid-base balance of body nutrition supply. After half an hour to one and a half hours of training, protein's demand reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
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 a lightweight sport, proper warm-up exercise is still very important, which can effectively prevent muscle strain. Generally, run for a few minutes or stretch your limbs before doing abdominal exercises.
Step 4 pay attention to the intensity
Many people think that the greater the intensity of exercise, the better the exercise effect. In fact, this is just a common misunderstanding. When exercising abdominal muscles, the intensity should be limited to the range that your body can bear. Exceeding this limit will bring safety problems, such as ligament strain or fracture. If you exercise with barbells and other equipment, you should pay more attention to this aspect.
Abdominal muscle training's Note 3 First, abdominal muscles can't be practiced as a single muscle.
Abdominal muscles are divided into transverse abdominal muscles, rectus abdominis, oblique abdominal muscles and oblique abdominal muscles. Because the role varies with the position, the training actions used are also different. Therefore, abdominal muscles can only be trained as a whole, not as a single muscle.
Second, it is better to gain weight than just do belly rolling exercises.
Abdominal muscle training doesn't need a lot of time in abdominal exercise, and it's heavy. The training of midsole times can still achieve good results. Abdominal muscle training is closely related to weight bearing. If you want to exercise abdominal muscles, you must increase them in training.
Strength training.
Third, the abdomen should not be too comfortable.
Don't feel too good if you want abdominal muscles. Increasing the number and number of groups will bring pain to the abdomen, and you will get the desired abdominal muscles.
Fourth, when practicing abdomen, don't straighten your back.
If the back is straight when practicing abdomen, then the abdominal muscles cannot be used as the resistance muscles of the back to contract.
Fifth, the group does not rest.
When using this instrument or other methods to exercise abdominal muscles, please don't rest within the prescribed exercise time. After reaching this number of times, you can rest without stimulating your abdominal muscles.
Sixth, don't worry too much.
Friends who have just started exercising may increase the number of times and groups when practicing abdominal muscles, but the training effect of abdominal muscles will also decrease. If we start from scratch.
Strength training
Then our bodies can't stand it, and it will also affect our health, so don't be too anxious when you start exercising.
Seventh, you don't need to practice every day.
If you can constantly stimulate the abdominal muscles, the effect of muscle training will be very good. There is basically no need to exercise every day. Exercise every other day, and your abdominal muscles will have plenty of rest time.
Eighth, don't pull my neck
Please don't put your hands behind your head. Please don't put your hands behind your head. Please don't put your hands behind your head. Say the important things three times. If you pull your neck by hand, it will become weak, so it is dangerous.
Ninth, a reasonable diet.
As the saying goes, "eat for three minutes and exercise for seven minutes" abdominal muscles.
At this time, diet is important, eat less and eat more meals, avoid frying, avoid greasy, avoid drinks; Don't overeat, eat more fruits and vegetables, foods rich in protein and fiber, and ensure that a balanced diet is also applicable to other parts of the body.
Massage every time you exercise, increase the skin temperature and burn more calories. It is easy to form perfect abdominal muscles.