Abdominal muscle exercise
1, sit-ups
The starting position of sit-ups is lying on a flat cushion or on a sloping board with your head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the leg that remains straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast. After doing sit-ups, you can also do twisting exercises after resting and relaxing. Twist from left to right first, then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.
2, dumbbell wrist
Main target muscle: flexor digitorum forearm. Action essentials: Sit with your forearm on a Swiss ball, hold a dumbbell and flex your wrist to contract, and exercise your forearm flexors. Weight loss group: light weight 10 times per group, ***6 groups, muscle gain group: medium weight 8 times per group, ***4 groups.
3, roll the abdomen
Main target muscle: rectus abdominis. Cooperative muscles: external oblique muscle and quadriceps femoris. Action essentials: lie on your back, with your hands empty, put your head on your sides and your calves on the Swiss ball. The rectus abdominis exerts force, so that your upper body slowly leaves the ground, avoiding inertial force and keeping it under control. Weight loss group: 30 times in each group, ***5 groups, muscle gain group: 40 times in each group, ***5 groups, strength group: chest load, 20 times in each group, ***4 groups.
4. Sit down and lift your legs.
This action can better * * * the lower part of the abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, the control force, control force and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles. Main target muscles: the middle of rectus abdominis and the oblique muscle outside abdomen. Action essentials: lie on your back on the Swiss ball, support your head with both hands, and put the opposite leg on your knee with one leg. When the rectus abdominis slowly contracts and descends, it can be stretched properly and the whole process can be controlled. Body group: 30 times in each group, ***8 groups, muscle training group: 40 times in each group, ***5 groups.
5, supine birds
The initial posture of a supine bird is lying on a bench, hands facing each other and holding dumbbells. Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Matters needing attention in abdominal muscle exercise
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.
5. Equipment 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 use mind tightening and abdominal muscles instead of external weight.
6. 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.
Yoga tricks to practice abdominal muscles
1, horizontal bridge
Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.
Essentials: Use the elbow and ankle on the same side as support points, try to raise the thigh as high as possible, be careful not to shake it for 5 seconds, and then slowly return to the starting position.
2, supine alternate rotation.
Posture: supine, knees bent, feet flat, lower back close to the floor, hands on ears.
Main points: Turn around when doing abdominal tummy sit-ups, with elbows close to one knee, contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite action, alternating left and right.
Step 3 bend your knees and sit up straight
Posture: Bend your knees, put your feet flat, keep your back close to the floor, and put your hands by your ears.
Essentials: Abdomen in, upper back up and hold for 5 seconds. People who have seen abdominal exercises will also watch: