Strong and well-defined abdominal muscles are not only necessary for competitive bodybuilding, but also necessary for physical fitness. Because it can protect internal organs and prevent gastroptosis, heart and lung displacement, hunchback, chicken breast, indigestion and constipation. Abdominal muscles are composed of rectus abdominis, oblique abdominal muscles and transverse muscles. They are flat and thin, not as easy as some large muscles. Moreover, it is a common muscle and has strong adaptability to general load stimulation. If you always simply do sit-ups, sit-ups and leg lifts, and tilt your legs, after a while, you will feel confused and even' stagnate'. To get rid of this confusion, we should not only increase the load and the number of groups in a planned way, but also work hard on the necessary movements to tap the physical potential of developed abdominal muscles as much as possible. To this end, I want to talk about how to broaden the training of abdominal muscles by lying on your back, lying on your side, stretching your legs and waiting at right angles.
First, lie on your back.
It is an effective method to strengthen the training of rectus abdominis on the basis of sit-ups. When doing sit-ups, the upper body rises from supine to an angle of 45 degrees with the ground, which is not the most burdensome stage for rectus abdominis. Because this is the primary stage, there are sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle working together. Above 45 degrees, because the "resistance arm" from the upper body center of gravity to the hip fulcrum is shortened continuously, the "crane function" burden of abdominal muscles is getting smaller and smaller, so the rectus abdominis is not the heaviest, which is the best opportunity to play its "resistance growth function". Therefore, it is an effective way to increase the amount of abdominal muscle stimulation by prolonging the duration of 45-degree angle. This is also one of the reasons for doing deep exercise of rectus abdominis in semi-recumbent sitting position. The second reason is that when the body is at an angle of 45 degrees, the rectus abdominis is in a state of great resistance and slow contraction, with more static components and the strongest muscle tension response, which is a good opportunity for static training of rectus abdominis. Method of lying on your back: Lie on your back on the floor or bench, hold your head with your hands, and hook the strap on the bench head with your feet. Then, hold your head high and lengthen the "gravity arm" of your upper body. Then, the rectus abdominis exerts force and the upper body rises steadily. When it makes a 45-degree angle with the ground, keep your posture still and do static exercises. Breathing is flat chest breathing, you can't hold your breath. Stop for about 30 seconds in a group, then lie on your back or get up and take an active rest. When resting, you can take a deep breath and massage yourself in your abdomen. Take a break for about a minute and practice 4-8 groups. After practicing to a certain extent, you can extend the static stop time. With the continuous improvement of semi-recumbent sitting ability, you can hold your head with both hands and lift dumbbells or barbells to increase the load of rectus abdominis and promote its faster growth. In addition, some extension actions can be combined. Deepen training.
Second, sit on your side.
It is the extension and development of sit-ups. In addition to exercising the outer edge of rectus abdominis, it is mainly to exercise the internal oblique muscle, external oblique muscle, transverse abdominal muscle and intercostal muscle on the upper side of the body, so that the waist and abdomen muscles become strong and lean. Practice method of sitting half sideways: lying sideways on the bench, hooking the horizontal belt of the bench head with both feet in tandem, holding the head with both hands, and deliberately lifting the upper body sideways with the muscles on the upper side of the body. When the angle with the stool surface reaches 45 degrees, keep still and insist on doing static movement. Stop for 20-30 seconds, lie down and rest, take a deep breath and massage yourself to relax. Intermittent for about a minute, after practicing for a period of time, with the continuous improvement of physical strength and adaptability, you can gradually increase the difficulty of movement and negative weight to enhance the exercise effect. There are many ways to increase the difficulty of movement, such as straightening the waist, holding your head up and chest out, lengthening the resistance arm of the upper body, so that the muscles on the upper side of the body can bear heavier torque and more muscle fibers can be put into more intense work. You can also hold your head with your hands behind you and lift dumbbells or discus blocks to strengthen your training. Pay attention to alternate movements on both sides during exercise, so that the muscles of the waist and abdomen can develop in a balanced way. Semi-lateral sitting requirements: 1, the shoulders, hips and ankles should be on a side plane and should not bend forward; 2。 Breathing with chest, holding your breath is not desirable; 3. Intermittent massage relaxes muscles in time to avoid spasm of main muscles. If you have spasms, you should immediately lie on your back to the opposite side to do a relaxing bending and stretching action, with massage and deep inhalation and slow exhalation, and recuperate for a period of time to eliminate them; 4. When static stop, you can slightly twist or vibrate your shoulders to enhance the exercise effect.
Third, half leg lifts.
On the bench lying on your back, put a soft object behind your waist. One end of the apron is covered with your feet, and the other end is covered with the front end of a bamboo pole, which passes under the stool surface. Hold the back end of the bamboo pole under the stool with one hand, and hold the stool surface on the side of the body with the other hand to keep the balance of the body. Then, raise your legs straight, and when you raise them to an angle of 45 degrees with the stool surface, stand still and do static exercise. At this point, the hand holding the bamboo pole is pulled upward, the rubber ring is lengthened, the resistance of world famous legs is increased, the abdominal muscles are fully stimulated, and the quadriceps femoris is well exercised. This kind of exercise can effectively increase the strength of negative tea, because putting a soft pillow at the back of the waist moves the fulcrum of leg lifting from the hip to the back of the waist, which increases the "large torque load" on the upper end of rectus abdominis and makes its upper end develop faster; At the same time, the "lever resistance" formed by the bamboo pole and the rubber ring under the stool can increase the load on the lower end of rectus abdominis and stimulate its lower end to develop faster. This exercise consumes a lot of energy and should be arranged at the end of the training course. In this exercise, take a 20-30 second pause as a sister, and the interval between groups is 1 minute. Group 4-8, the yin force of pulling bamboo poles can be mastered by yourself, depending on the "fire image" in training and the muscle reaction after training.
Fourth, sit at right angles.
Lie on your back and grow a stool on the floor. Hold the floor with your hands akimbo or grab the stool surface to keep your body balanced. Then, slowly tuck in your abdomen and lift your legs, and the upper body and legs will rise synchronously until they form a 45-degree angle with the ground, and then stand still for static exercise. Companions can practice their shoulders and calves with their arms. On the one hand, it helps to maintain the balance of the body, on the other hand, it exerts force to break the pressure, which relatively resists the strength of the exerciser, so that the abdominal muscles of the exerciser are in a state of high tension, and the interval between groups is 1 minute, and the exercises are 4-8 groups. This is an exercise to increase the difficulty of "two points" and can effectively develop the middle part of rectus abdominis. If you do the maximum intensity exercise, abdominal muscle spasm may occur in the middle. The solution is to inhale deeply in time, then exhale slowly, and do abdominal massage to relax. To practice abdominal muscles well, we should not only understand the structural characteristics of abdominal muscles, but also try our best to find ways to lose weight through exercise, and also have the determination and patience to exercise hard. In addition, it is also an important way to carry out comprehensive training by adopting the following actions: bending the back into a bridge shape and bending forward when the load is heavy; Lie on your back and lift your legs, sit on your hips and roll up high; Hanging on the high horizontal bar as a load-bearing leg; Hang your knees on the rings and do a load-bearing high roll upside down; Wait, practice should be mainly slow and quiet.
Static exercises are supplemented by dynamic exercises, and difficult movements are supplemented by varied movements. This is probably the secret of "amazing abdominal muscles".
It is best to practice all the fat in the chest into chest muscles!
Personally, dieting is the most painful thing to lose weight. You can try to go to the gym to exercise. According to the survey, most women think a man with two strong chest muscles is the sexiest!
As for how to practice chest muscles, there are the following methods:
1. Stick to 20 push-ups every day, uninterrupted, and fight for fitness.
2. Put the dumbbell on your back, bend your forearm slightly, don't use too much force, just to block it, then open your arms horizontally, put them down, try to use the strength of your chest, and feel that your chest muscles are pulled 20 times.
Stick to it every day, I believe you will have perfect breasts.
I used to be a man with a little fat chest, but after practicing, I feel good.