According to the recognized abdominal muscle training method chart, it usually takes a long time to exercise abdominal muscles, but it usually takes 2-3 days for our normal muscle groups to recover after a lot of exercise training. The following is a detailed introduction to the recognized abdominal muscle training method chart.

The chart of recognized abdominal muscle training method 1 Mastering proper exercise movements.

In order to train abdominal muscles most effectively and fastest, it is very important to master appropriate exercise movements. Here are some specific abdominal exercises:

Abdominal rolling

1, lie on your back on the yoga mat, bend your knees 90 degrees, put your feet flat on the ground, separate your legs slightly, and put your hands around your chest or gently stick your ears;

2. When you get up, keep your lower back off the ground and roll up your upper body with the strength of the upper abdominal muscles (no more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Bend your back carefully, but don't try to lift the whole back.

In order to get it off the ground completely, just bend forward and bring the chest close to the pelvis.

3. After about 2 seconds, lie down slowly (don't lie flat completely, lie flat on your shoulders), and match the breathing rhythm (exhale when you get up, inhale when you lie down).

sit-up

1, sit-ups on the ground, it is best to find a soft and comfortable place (in order to prevent hard objects from rubbing on the spine during exercise) and lie down. Your body should be straight, your knees should be bent, your knees should be up, and your feet should be shoulder width apart. Then put your whole body's back completely on the ground, and put your hands behind your ears to relax or put them on your chest. 2. After lying down, slowly lift your back off the ground.

At the same time, it will slowly concentrate on the abdomen. At this time, you should feel the abdominal muscles tighten obviously, keep the abdominal tightening posture for 5 seconds and then slowly put it down. Repeat this action.

Lie on your back with your legs straight.

1, supine, head slightly raised, legs straight horizontally, but not touching the ground, arms straight above the head, body in a horizontal "I" shape. Raise your arms and stretch forward with your shoulders off the ground. At the same time, your legs will be lifted and your hands will touch your calves. 2. stop for a minute at the highest point, then return to the starting position, sit up when exhaling, and return when inhaling.

Ride a bike in the air

1. 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 step on the bike slowly. 2. Exhale, lift the upper body, touch the left knee with the right elbow, hold the posture for 2 seconds, and then recover. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Platform entry

1, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground. 2. Feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes naturally drooped, eyes looked at the ground about 30 cm away from fingers, and kept breathing evenly.

Exercise for 30-60 minutes at a time.

Exercise the abdominal muscles for a certain period of time, otherwise the abdominal muscles will not be stimulated and it will be difficult to grow muscles. However, the longer you exercise, the better. Exercise for too long can easily lead to muscle fatigue. Generally speaking, it is best to control the total time of abdominal muscle exercise in 30-60 minutes, and it will be carried out in groups, and the rest time between groups is 1-2 minutes.

Practice 3-4 times a week.

If you want to train beautiful abdominal muscles as quickly and effectively as possible, you need to ensure a certain exercise frequency. Abdominal muscles need constant stimulation to form, but even if abdominal muscles are tolerant to muscle groups, it takes almost 24 hours to recover. If it is not fully recovered, it will not only grow, but also shrink. So you can practice 3-4 times a week, so that you can get enough rest and ensure proper stimulation, and the exercise effect is the best.

Choose the right time to exercise.

Generally speaking, in order to train abdominal muscles as quickly and effectively as possible, you can choose to exercise 17- 19 every day. During that time, the body's physical fitness and metabolism have reached the best state, and its sports ability has reached its peak, which is a suitable time for exercise. Exercising abdominal muscles at this time will have twice the result with half the effort.

Cooperate with aerobic exercise

You know, people who are too obese and have too much abdominal fat may not see their abdominal muscles if they don't lose fat through aerobic exercise first. Therefore, in the process of exercising abdominal muscles, it is best to cooperate with aerobic exercise to reduce fat. Better aerobic exercise includes bobby exercise, running, swimming, hula hoop, skipping rope and so on.

With a reasonable diet

If you want to train 6 or 8 abdominal muscles most effectively and fastest, the role of diet can not be ignored. During exercise, it is best to eat some foods rich in high protein, such as fat cows, eggs, dairy products, beans, nuts and so on. And you can also eat protein powder; In addition, carbohydrates such as corn, miscellaneous grains steamed bread and oatmeal are also important for long muscles, and can also be properly ingested.

Abdominal muscle training's method is generally accepted. Figure 2 Can abdominal muscles be exercised every day?

Many people think that abdominal muscles are endurance muscles that can be trained every day.

Yes, abdominal muscles are mainly composed of type I (slow muscle) muscle fibers. These muscle fibers are natural and durable, and can work for a long time without fatigue, but that doesn't mean you can exercise your abdominal muscles every day.

Abdominal muscles are composed of several superficial muscles and deep muscles, including rectus abdominis, transverse abdominis, oblique abdominis and oblique abdominis.

1. The reason why abdominal exercise is not recommended every day.

Abdominal muscles are also muscles and need to rest.

Although abdominal muscles are mainly composed of 1 type muscle fibers, which can withstand great training intensity, in essence, abdominal muscles are no different from other muscles, that is, they complete muscle repair and growth during rest time. Therefore, exercising abdominal muscles every day is not conducive to the growth of abdominal muscles.

2. Abdominal exercise can't eliminate abdominal fat.

Partial weight loss doesn't exist. Fat reduction is systematic, which means that even if you train your abdomen specially, it is impossible to try to reduce fat at a fixed point.

However, through abdominal exercise, the muscles under the fat become tight, which may cause the illusion that some fat has disappeared, which seems to be the effect of losing weight after abdominal exercise.

If you want to see your abdominal muscles as soon as possible, controlling your diet may be faster than training your abdominal muscles.

3. Regular exercise of abdominal muscles will lead to bad posture.

Sedentary lifestyle can easily induce bad posture, such as leaning forward, round shoulders, hunchback and other problems, but as we all know, excessive abdominal muscle (rectus abdominis) training will also make your posture worse.

People who often do sit-ups or sit-ups will shorten and tighten the rectus abdominis, pull down the abdominal muscles, bend the upper body and hunch over. The problem will be more serious.

4. Exercising abdominal muscles every day will lead to muscle imbalance.

Exercising abdominal muscles every day will not only lead to posture problems, but also lead to muscle imbalance.

In order to see these six abdominal muscles faster, many people will train rectus abdominis, but you should know that rectus abdominis is not only composed of rectus abdominis, but also includes transverse abdominis, internal oblique abdominis and external oblique abdominis. If your rectus abdominis is too strong compared with other abdominal muscles and lower back muscles, you are more likely to get injured.

2. How often do you exercise your abdominal muscles?

It depends on your training purpose.

1. If you want to strengthen your core strength and endurance, you can exercise your abdominal muscles every other day, but don't just turn your abdomen. In this way, you can only train your rectus abdominis. All-round training will be better, such as dead insects, dead birds and dead dogs. Side plate support is a good training action.

2. If your goal is to train six-pack abdominal muscles like other muscles, 2-3 times a week is enough, and you should follow the principle of gradual overload.

The accepted abdominal muscle training method figure 3 1. Load bearing of flat barbell.

First, lie on the ground and put the barbell between your back and hips. Keep your elbows under your shoulders, tighten your abdomen and hips, straighten your feet and stand on tiptoe, and keep your movements flat.

If you want to train alone, it is suggested that the weight of the barbell piece should not be too heavy, and it is best to put it in the middle of the trunk to prevent the barbell piece from slipping and hurting yourself.

Of course, it is a better choice if you can let your partner help you put the bar down.

2. Extension of rings

Hold the rings with both hands and try to keep your body straight and don't lean.

Then straighten your hands, keep your toes up, let your trunk stretch, keep your muscles tight during exercise, and then use the strength of your abdomen and back to recover your body and hands and return to the starting position.

Because there is no fixed support point in the use of lifting rings, it is quite difficult to operate. When doing this action, you must pay attention to avoid injury.

3. Barbell roller

Kneeling on your knees, it is recommended to lay a mat and hold the barbell with both hands slightly wider than your shoulders. Tighten the muscles of the whole body and slowly push out the body through the rolling of the lever. Then retract backwards with abdominal strength and roll back to the starting position.

4. Support walking

Straighten your feet, put your hands under your shoulders, tighten your abdominal muscles and hips, and climb forward about 4 times with your left and right hands in turn, and then slowly climb to your original position.

5. Lift the barbell

Lie on the bench press with your hands slightly wider than your shoulders and hold the barbell.

Imagine a rope tied to a barbell, pulling you up, changing from a lying position to a sitting position, and finally lying down slowly until you become a ready position for bench press.

6. Smooth board

The slider is a small musical instrument with good physical stability, and many friends will take a rag instead. Put your feet on the skateboard and your forearms on the ground. Do the flat exercise first. Then, use the skateboard to move backwards, let the body move backwards, and then return to the original position.

7.barbell climbing

Stand the barbell on the ground. If there is no fixed barbell, find a post that you can catch. Choose the distance between the body and the barbell. If the body leans straight, both hands can grasp the bottom of the barbell, and the distance is better.

Slowly alternate hands to climb up and then return. Try to keep your body flat during the movement, and don't arch your hips or hunch over. A little more advanced, you can remove the barbell base and add more instability.

8, toe bump bar

This is a common action in foreign CrossFit competitions. In addition to testing the stability of the core, the grip strength of the palm is also very important. Hold your hands slightly wider than your shoulders, stabilize your body after you get on the bar, and then lift your toes slowly.

9.l-shaped pull-ups

For the average person, doing pull-ups well is very powerful. L-shaped pull-ups are L-shaped throughout the body to increase the difficulty of pull-ups

There is nothing else in the principle of action, that is, more strength is needed to tighten the abdomen, tighten the whole body, and do a good job of pull-ups.

10, pellet crawling

Put your hands straight on the medicine ball, put your toes on the medicine ball, and also tuck in your abdomen and keep your lower back straight.

When the palm of your hand crawls forward, your toes follow the rolling medicine ball, that is, you must stabilize your trunk while moving forward, and take care of the unstable things on your feet!