Super comprehensive abdominal muscle training course, I believe every male friend wants to have a perfect figure, and six-pack abdominal muscles should be one of the training goals of all male compatriots who love fitness. Now share the complete tutorial of abdominal muscle training.
Super abdominal muscle training Tutorial 1 Action 1: Plate Support
It is essential to practice the abdomen. Plate support training the deepest muscles in the abdomen can increase the stability of the core.
Action essentials: From the picture, you may have learned this action at once, but you can't ignore its main points. When supporting, you can't collapse, you can't tilt your hips, and your arms are perpendicular to the ground to avoid shoulder joint injury. Just keep it for 30-60 seconds.
Action 2: Russian distortion
This action trains our internal and external oblique muscles, which can make our waistline tighter.
Action essentials: sit on the ground with your feet off the ground, tighten your core and lean back slightly, then turn your body left and right. In groups of 20-30 people.
Action 3: supine lateral flexion
This action trains our abdomen and side waist.
Action essentials: Lie on your back, bend your knees and push the ground, tighten your core, slightly lift your upper body off the ground and bend it left and right, and touch our heels with your fingers. Do 20-30 in a group.
Action 4: Sit on your back and bend your hips and lift your hips.
Action essentials: lie on your back, put your hands on your sides, bend your hips, and lift your legs vertically and keep still. Exhale and roll up your abdomen, lift your hips off the ground and kick. One group does 15-20.
Action 5: Lie on your back and touch your knees with your opposite elbow.
Action essentials: lie on your back, put your hands behind your ears, bend your hips and knees with your legs, exhale and roll up your upper abdomen, and touch your elbow with the other knee, alternating 20-30 left and right, repeating 4 groups.
Action 6: Lie on your back and roll your abdomen.
Action essentials: lie on your back, bend your knees, keep your heels close to your hips, tighten your jaw, exhale, roll up your shoulder blades and leave the ground. One group does 15-20, and four groups are repeated.
Action 7: Scissors legs sit back.
Action essentials: sit on the ground, lean back slightly, put your hands on your sides and lift your feet off the ground, tighten your legs and cross them to make scissors legs, and train your lower abdomen and inner thighs. A group of 30-60 people.
Action 8: Bird Hunting Dog
Action essentials: four-legged support, tight core and straight back. Exhale, lift one leg, stretch your hips backward, and straighten your contralateral arm forward, alternating left and right for 20 times, repeating 4 groups.
Action 9: Roll your stomach on your back and touch the opposite knee.
Action essentials: supine on the ground, bend your hips and knees, keep your heels close to your hips, tighten your jaw, abdomen, straighten your arms and touch the opposite knee, and complete 20 alternately from left to right, and repeat 20.
Train 3-4 times a week, and complete these 9 movements unambiguously every time. If you want to keep in good shape, you must keep exercising.
A muscle building program suitable for beginners, practice on Friday and avoid detours.
The first point of Super abdominal muscle training Course 2 is that while ensuring a low body fat rate, it is the best choice to join abdominal muscle abuse training.
You know, if you want to build abdominal muscles, you must ensure a low body fat rate. Generally, the body fat rate of boys is 8- 15%, and that of girls is 20-24%. If you can't reach the critical point, don't think about practicing abdominal muscles. Think about how to lose fat first. This is the most basic point.
Only when we carry out aerobic training or high-intensity training to reduce our talent and brush down the body fat rate can the abdominal muscle lines appear and abdominal muscle training be carried out in a targeted way.
Of course, everything must have a process, and the training should be gradual, and don't give up on yourself. After the body fat rate drops, it is necessary to introduce abdominal muscles. When you find that you can adapt to this intensity of exercise, you should increase the difficulty of exercise, such as equipment, or carrying abdominal muscle training and so on.
Second, abdominal muscle training is an all-round and multi-angle training, and compound movements can improve the efficiency of abdominal muscle training.
Abdominal muscles are composed of several muscle groups, such as upper rectus abdominis, lower rectus abdominis and oblique abdominis. You need targeted training to have a beautiful male dog waist/mermaid line. It's no use just doing belly roll, it just stimulates the upper abdominal muscles.
When we do abdominal muscle training, in addition to training abdominal muscles from multiple angles, you can also properly add compound movements such as squats, hard pulls and bench presses, which can improve the efficiency of our training.
Third, overtraining will harm your health, and it is most important to keep training.
Many people think that doing abdominal muscle training hard can effectively accelerate the emergence of abdominal muscles. Actually, you are wrong. The process of muscle recovery, synthesis and growth needs sufficient rest time. If you abuse your abdomen every day, your abdominal muscles will have no time to recover themselves, and your body will be overwhelmed. Therefore, proper rest is very important. It is recommended to train for 3-4 days a week.
Persisting in training is also the most important. If you don't practice your muscles, you will retreat. Not only for abdominal muscle training, but also for our personal fitness training, we should keep a long-term mentality, so that you can always keep fit and muscular.
As long as you pay attention to these three points, then you can practice "shark line, mermaid line, male dog waist and chocolate steak" more effectively, which is a good-looking abdominal muscle.
Abdominal muscle training's good action: V-shaped belly roll
Abdominal muscles are everyone's favorite exercise parts! I believe that most people go to the gym because they want six-pack abdominal muscles and clear water and chest!
The beautiful belly line like a knife carving is the sexiest line in the human body! As a fitness expert, how can you lose abdominal exercise?
And there are many actions to exercise abdominal muscles. There are many kinds of sit-ups and belly rolls in traditional abdominal muscle training! But often training abdominal muscles with the same movements will soon adapt. Today we are going to introduce a big variant of abdominal roll: V-shaped abdominal roll.
V-shaped belly roll is a powerful abdominal muscle training movement. Both ends contract at the same time, which has a good stimulation to the abdomen.
The following is action teaching:
1, lying face up on the mat, feet on the ground, legs bent 45 degrees. Cross your hands on your chest or raise your arms.
2, shrink the abdomen, knees and chest close to the abdomen at the same time, forcibly shrink and tighten. As far as possible, put your knees into your body so that they touch your chest, stay for about 2 seconds, and then slowly return to your initial position.
Precautions:
1, your legs and upper back are close to the ground when you hit your back, but they don't completely touch the ground, which helps your abdominal muscles to keep tense!
2. Exhale when lifting the body and inhale when playing back.
3. Keep your eyes on the ceiling and relax your neck when you do it!
4, do not rely on inertia to complete the action quickly, but deliberately complete the action through the slow rhythm of the abdomen.
At the top of the action, you need to feel your abdominal muscles tightly huddled!
Finally, it is suggested that the overall movement of V-shaped belly roll is not easy to master. Compared with other belly rolling movements, it needs a good balance of power. I suggest you move slowly and steadily, and focus on your abdominal muscles!