How to exercise the lower abdominal muscles? If you don't warm up well, you may pull a muscle. During exercise, we should also pay attention to replenish water. Regular exercise is beneficial to strengthen our heart and lung function, and simple exercise can also help us exercise. Let's share the benefits of how to exercise your abdominal muscles.
How to exercise lower abdominal muscles 1 1, how to exercise lower abdominal muscles
Abdominal roll, as the name implies, is to roll up the body, similar to what we call sit-ups. Mainly exercise our rectus abdominis. Belly rolling, we can do it on the flat plate or on the inclined lower plate.
To do belly roll on a flat plate, we can put the soles of our feet on the flat plate and then roll up the upper body. It's easier to do this, but you can only practice four abdominal muscles, but you can't practice the next four.
To do flat belly roll, you can also hang your legs in the air and roll your upper and lower bodies up to the middle at the same time. This movement is relatively difficult, but we can practice eight abdominal muscles at the same time.
It's better to roll your abdomen in the inclined lower plate than in the upper plate, but because your feet are fixed, you can only practice four abdominal muscles. Generally, the abdominal rolling movement is a group of 30, which is probably a group of 10.
But it mainly depends on whether we have enough time. As long as you can practice about 5 groups every day, I believe it will be effective.
2. Exercise method of lower abdomen
2. 1, supine leg lifting, for people with weak upper limb strength, leg lifting is easier to control on the flat plate.
2.2. Lifting legs requires a certain amount of arm and shoulder strength to maintain the necessary stability of the body and exercise to the lower abdomen.
2.3. Roman chair leg lifting is a relatively stable leg lifting. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.
2.4, vertical leg lift, this action is mainly aimed at the lower abdomen. Legs are always raised and lowered in a vertical position.
3. Exercise methods for upper abdomen and lower abdomen
3. 1, supine hip lift and leg lift, the simplest hip lift and leg lift, is a good choice for people with weak upper limbs.
3.2, hanging hips and legs, the movement range should be large to exercise the entire rectus abdominis.
3.3. Hip-lifting and leg-lifting are similar to hip-lifting and leg-lifting. Generally, it is mainly supported on Roman chairs and parallel bars.
3.4. Lie on your back, with your knees bent at both ends, which is equivalent to double belly rolling, and will exercise your upper and lower abdomen at the same time.
3.5, supine straight legs from both ends, straight legs supine like V from both ends, so it is called V-UP, similar to supine knees from both ends, but also double abdominal roll, which can exercise the whole rectus abdominis.
What should I pay attention to when practicing abdominal muscles?
1. Ignore compound exercises: If you strictly practice isolated abdominal muscles, you will make 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.
3. I think you can ignore diet: there is no secret in 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.
When is the best time to practice abdominal muscles?
The best time to practice abdominal muscles is from 3 pm to 5 pm. Because from 3 pm to 5 pm, it is the best time for human physical strength and physical adaptation. For example, at this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
Therefore, whether it is abdominal exercises or other muscle training, or some exercise, the best time is afternoon, which is the best time.
No matter when you choose to practice abdominal muscles, it is best not to have an empty stomach, especially after breakfast. The same is true of other fitness exercises, preferably after meals.
Because when people do strenuous exercise, they will excite the sympathetic nerves. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. Especially when blood sugar is at a low level in the morning, exercise consumes a lot of blood sugar, which is particularly easy to lead to hypoglycemia.
How to exercise lower abdominal muscles 2 1, how to exercise lower abdominal muscles to lift legs.
For the lower abdominal muscles, the best exercise method is hanging legs. Hanging legs is not one of them, but it requires high physical quality. You can use hanging leg variants to train first.
Difficulty: 2-star simple leg lifting exercise, scissors leg can also be classified as this simple exercise, and there is no obvious pressure on the back. Of course, if you carry your shoulder blades on your back, you can turn them into four-star movements. Pedaling and reverse pedaling training are all variants of this kind of training.
Difficulty: 3 stars, this leg lift is slightly more difficult, but the pressure on the back will be more obvious. You can use the cycle group to cooperate with the above two movements during training.
Difficulty: 4 stars, simple version of leg lifting, by bending our legs and lifting them upward, we can effectively exercise most of our upper body muscles.
Difficulty: 5 stars, the official version of leg lifting. In practice, keeping the body stable can effectively exercise the lower abdominal muscles, which is the trump card in abdominal muscle training. It is the prisoner's fitness and the abdominal muscle training way advocated by Schwarzenegger.
2. How to exercise the traditional belly roll of the lower abdominal muscles?
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. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.
3. How to exercise the load-bearing abdomen of lower abdominal muscles
First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry, and the abdomen rolls with weight. Knees are 60- 100 cm away from the chassis base, subject to the head not colliding with the chassis. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.
What should I eat to exercise my abdominal muscles
1, protein powder should be supplemented appropriately.
This is because many muscles are protein, so muscles need high protein to repair and grow after exercise. Therefore, it is very important to eat some protein powder if you want to grow muscles quickly.
2. Fat cattle
The content of protein in fat cattle is very high, so eating more after acid excretion has little effect on the body. Moreover, the fat content of beef is relatively low, which is the first choice for muscle gain and promotion.
3. Vegetables and fruits
Vegetables and fruits should also be eaten in moderation, which can supplement vitamins. It has a good effect on promoting muscle growth, such as pineapple, orange, broccoli, strawberry, lettuce and vegetables.
3. Eat more eggs.
If you want to eat boiled eggs, if they are raw, they will not only have no nutrition, but also bring germs into the body, which will affect the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.
Step 4 eat more carbohydrates
Such as miscellaneous grains steamed bread, corn, oatmeal and so on.
Dietary principles of exercising abdominal muscles
1, a balanced diet
If you want to grow muscles, you must conform to the characteristics of body growth and physiological function, and contain various nutrients in human daily life, and the content should be sufficient and the proportion should be appropriate, which can fully meet the needs of the body and maintain normal physiological functions, thus promoting the growth and health of the body.
The human body needs a variety of nutrients in daily life, and no single food can fully meet the normal needs of the human body, so there must be a variety of food sources to achieve a balanced diet.
2, non-toxic and harmless to human body
There are many factors harmful to food, including poisonous animals and plants, microbial pathogens, pesticide residues, food additives, etc., which have great influence on human health and even endanger life. Therefore, we should attach great importance to the hygiene of food, and those foods that do not meet the hygiene standards and are spoiled and unclean cannot be eaten.
3, easy to digest and absorb
Reasonable processing and cooking can improve the digestibility of food, which is beneficial to the absorption of the body and increase the effective utilization of food. In the process of cooking, we should also pay attention to reducing the loss of nutrients in food.