Internationally recognized abdominal exercises, many people want to have perfect abdominal muscles. Many of abdominal muscle training's movements are unarmed and don't have to be performed in the gym. Low requirements for the site. Abdominal muscle training is a particularly energy-consuming fitness method. Let's take a look at internationally recognized abdominal exercises.
Internationally recognized abdominal muscle exercise 1 long arm abdominal curl
The first action in the sixth place is the long arm roll, which can mainly stimulate the rectus abdominis, which is often called the "six-pack abdominal muscle" area.
In daily training, it is recommended that you practice this movement with weight, choose medium intensity and high intensity, and control the number of times in each group at about 20 times. Just like training muscles in other parts of the body, abdominal muscles need to increase their load and strength step by step to get the most efficient stimulation and strengthening; Don't just self-respect training, just increase the number!
During the movement, always keep your arms outstretched, facing the ceiling and holding the weight plate. The abdominal muscles contract hard, lift the scapula, deviate from the ground one by one, and finally downward in a controlled way.
In addition, combined with the "decreasing group" training method, it is helpful to further stimulate the abdominal muscles strongly-at this time, after completing 10-20 weighted movements, it is 1 group without any pause!
Abdominal wheel
Next in fifth place is abdominal training-this movement is still difficult for beginners. At the beginning of training, don't blindly pursue the range, so as not to cause the wrong posture of the lower back arch, which will not only weaken the stress on the abdominal muscles, but also damage the lumbar spine!
Before the action begins, make sure that the arm is fixed and stretched, and the abdominal wheel is under the chest. During the exercise, always keep the spine neutral and extrapolate to the maximum extent within your own ability. With the continuous improvement of strength, and then gradually increase the amplitude, the ultimate goal is, of course, to fully extrapolate the abdomen, and it is the turn of the body and the ground to be almost flush!
Straight leg belly roll
In the belly of the fourth straight leg, you can also choose self-weight or weight-bearing exercise according to your own level.
During the movement, always keep your legs vertically upward, and your hands can be crossed on your chest or fixed on both sides of your head. When carrying weight, you can also choose to lift dumbbells on your chest or behind your head. Pay attention to the moderate rhythm and rich control of abdomen, and really emphasize and feel the contractility of abdominal muscles!
Balance ball rolling abdomen
Compared with the conventional belly roll lying on the ground, lying on the balance ball is not only beneficial to mobilize the core and stabilize the muscles more effectively, but also to increase the range of motion to a certain extent. A related study also found that the stimulation of the upper and lower abdominal muscles increased by 20% compared with the conventional abdominal roll!
When practicing this action, first sit on the balance ball in a proper position, let the lower back cling to the ball, and put your hands on both sides of your head; The abdomen is rolled up to the scapula and lifted off the sphere downward. In addition, with the continuous advancement of training, additional weight-bearing exercises can be added to stimulate abdominal muscles step by step and more strongly!
Suspended leg (knee)
The second action-hanging legs and lifting legs (knees) must be familiar to friends! If you want to stimulate the abdominal muscles really strongly through this action, pay attention to the hips turning up, so that your legs or knees are close to your chest and complete an upward belly roll. On the contrary, if you just lift your legs up and down and fix your hips, you can only mobilize your hip flexors, which has little stimulation to your abdominal muscles!
Usually, straight leg exercises are the most difficult. For beginners, you can try to bend your knees or practice with a vertical stool to further reduce the difficulty. The overall technical essentials are still the same!
Sit-ups by bike
Finally, the "cycling sit-ups" ranked 1 is also an action that many people are very familiar with and often practice!
In order to give full play to its best abdominal exercise effect, you need to lie on your back, with your feet slightly off the ground and your hands behind your head. During the exercise, the abdominal muscles are used to drive the upper back of the scapula off the ground, so that the opposite knees and elbows collide.
Like the previous movements, you can also do weight-bearing exercises by stepping on a bicycle sit-up to stimulate abdominal muscles more strongly and efficiently; At this point, just grab the dumbbell until your head is at both sides!
What is the best way to practice abdominal muscles?
1, sit-ups
You can train this action into a warm-up group. If you want to train this movement as a warm-up group, then reduce your training times and achieve an abdominal warm-up effect. If you have other better warm-up exercises, then you should increase the training intensity and complete this exercise as a formal training exercise.
2, supine leg lifts
The second training action Let's look at a training action completed in supine position. When we do this action, we need to stay on our back, with our legs together and straight up. As the legend shows, we need to keep the abdominal muscles constantly tense when completing this action. Lift your legs. Sometimes, try to raise our hips a little, which will cause more stimulation to our abdomen.
3, crank arm plate support.
The third action, let's complete a bending arm flat support action. Although this is a common training action, we should pay attention to the basic essentials of training action and keep the abdomen tight. We try to keep this movement for more than 1 minute, and try to keep our bodies in a straight line, which will cause more stimulation to the abdomen.
4. Bend down and lift your knees and touch your elbows.
The training action I'm going to introduce to you next is a training action completed by leaning over and supporting. When we do this action, we need to keep a posture of leaning over and supporting with straight arms, keeping our back straight and our abdomen tight.
Then we will complete the training action of raising our knees and touching our elbows. When you do this, we try to lift our knees diagonally, that is, touch the elbow on the other side. If you don't understand, please refer to our illustrations to demonstrate.
Internationally recognized practice abdominal muscles 3 How do men practice abdominal muscles?
1, frequency
Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, it is still recommended to choose 2 14 exercises that are most effective for them, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.
2. Weight
The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested that tension and control should be used instead of weight bearing, and external weight should be tightened with ideas to stimulate abdominal muscles.
3. The status is correct
When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let the abdominal muscles relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, and keep doing it until your abdominal muscles can no longer contract.
You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
4, hanging legs.
When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate the intercostal muscles, the knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. It's hard work, but it will completely stimulate your abdomen.
The speed of action varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember that the goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it.
5. Sit down and lift your legs.
This action can better stimulate the lower part of 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.
6. Sit-ups
The initial posture is supine position on the flat mat or supine position on the inclined plate with 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 legs that remain 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.