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 relaxed bending and stretching, 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".

(2) the waist muscle practice method:

First, straight legs are hard to pull.

Initial posture: open your feet, shoulder width or slightly narrower, bend your straight legs forward, and hold the barbell bar on the ground with both hands, with the holding distance slightly wider than the shoulders.

Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat.

Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus.

Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist.

Second, the goat stood up.

Initial posture: Lie prone on the goat support or jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands holding the head.

Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat.

Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles.

Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.

Practicing chest muscles is relatively simple. Personally, if you want to exercise your chest muscles and abdominal muscles in a short time, you should gradually increase your exercise intensity.

Abdominal muscles can be lifted with both ends and legs to try the effect. . .

chest

1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3. Sleeping bird: mainly practicing the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

As for the chest muscles, you can consider using parallel bars or angled bench presses. .

A powerful way to exercise abdominal muscles-V-shaped standing

Exercise essentials

Lie on your back, arms flat on your sides, legs completely straight or knees slightly bent. Make sure your head and feet are off the ground at the beginning.

Contraction of abdominal and hip muscles, starting with explosive force. Yuanbao sit-ups are most effective only when they are done in a dynamic way.

Inhale and hold your breath while bending your hips, then lift your legs and lift your torso and arms at the same time. Then bend the spine, contract the gluteal flexors, and lift the legs and trunk at the same time until they form an angle of 45 ~ 60 degrees with the ground.

When the action is close to the highest point, extend your arms to your calf.

At the highest point, the leg and trunk should form an angle of 60 ~ 90 degrees, and both hands should be kept near or above the calf. At this time, you should land on your hips and keep your body balanced. Hold this position 1 ~ 2 seconds.

Exhale, then slowly lower your upper body and legs at the same time and return to the starting position. Don't let your head and feet touch the ground at the lowest point.

Pause for a moment, then repeat the action for a specified number of times.

Exercise advice and exercise skills

Breathe in a little more than usual. Hold your breath when lifting your trunk and legs in bed. This can help you generate more strength and abdominal pressure, and protect your spine to some extent. Exhale during the ascent will make you unable to exert your strength and more vulnerable to injury.

Straighten your arms forward and upward, and you will gain more strength above your hips. This will not only help you lift your trunk, but also help you keep your legs balanced when you lift your legs quickly.

Bend your spine by moving your head and shoulders upward, which will make it easier for you to lift your upper body from your hips.

When you lift your legs, your hip flexors should keep contracting centripetally. At the same time, your lower abdominal muscles should be in a centrifugal contraction state to maintain the stability of the pelvis. This will make the abdominal muscles produce stronger contraction force and help you lift your trunk.

When you gradually master this movement, you can use the strength of hip flexors to rotate the upper body and legs forward while lifting the upper body and legs slightly, and the balance of the body is completed by the hips. In this case, the muscles around the pelvis rotate to a certain extent, which makes the abdominal muscles contract more fully, especially when you keep a V-shape.

It is difficult to practice abdominal muscles. You should practice often, or you will rebound, and your previous efforts will be in vain. Stick to it every day, slowly increase from a small amount, and persevere. I believe you will succeed.