1, warm-up training
1. Sit-ups on the ball
Training site: upper abdomen
Lie flat on the ball, with your hips at 1/3 of the spherical surface, with your feet shoulder-width apart, your knees slightly bent, your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back.
Training plan: do 8~ 12 times in a row as a group, do 3 groups, and rest for 60 seconds between each group.
Tip: If there is something wrong with the spine and lumbar spine, the lifting angle should not be too large to avoid strain.
Touch your knees and turn.
Training location: warm-up action, burning abdominal fat.
Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, and bend your arms upward about 60~90 degrees. When exercising, cross your left and right legs, push your upper body close to your knees with your abdomen, and then come back slowly.
Exercise times: Repeat many times until the body sweats heavily.
Tip: Press your arm inward, and don't shake it from side to side.
Compound training (week 4-6)
1. Straight leg elevation
Training site: compound movements, training upper abdomen and lower abdomen.
Lie flat on the pedal, put your hands behind your hips, and keep your feet together and straight. During exercise, the lower abdomen lifts the feet hard, and the knees are slightly bent, so that they cannot be completely straightened. At this time, your body is about 75 degrees, and then slowly put it down.
Training times: 15~20 times. After resting for 60 seconds, repeat the two groups of compound movements.
Tip: The heel can't land all the time, and the whole leg should be vacated.
Step 2 lean down and sit-ups
Training site: upper abdomen
Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly to avoid any contact between your shoulders and the inclined board. Then the abdominal contraction makes the upper body as high as possible. When it reaches the highest point, the abdominal contraction control stops, and then it recovers with the tension control of the abdominal muscles.
Training plan: 5 times as a group, * * * do 3 groups, and rest for 60 seconds between each group.
Tip: Don't borrow your feet, but focus on your upper abdominal muscles.
Lift your back legs.
Training site: lower abdomen
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. During exercise, the lower abdomen forcibly lifts the buttocks so that the knees are as close to the chest as possible, and then slowly returns to the starting point.
Training plan: combine with the next movement (straight leg lifting) to form a first-level compound movement. Repeat the two actions 15~20 times.
Tip: If the mandible retracts slightly, the difficulty of movement will increase.
Intensive training (weeks 7-9)
1. Abdominal vertical suspension.
Training site: compound movements, training upper abdomen and lower abdomen.
Hold the barbell with both hands, open the body vertically, bend your knees about 90 degrees with the ground, and cross your feet backwards. During exercise, the abdomen forcibly drives the legs to move upward, so that the knees are as close to the abdomen as possible, and then slowly return to the starting point without touching the ground.
Training plan: 6~8 times as a group, after 90 seconds of rest, repeat 3 groups of actions.
Stand up and tuck in.
Training site: compound movements, training upper abdomen and lower abdomen.
Put your feet together, hold your chest and abdomen, hold the elastic rope tightly behind your arms, with your jaw slightly retracted and your knees slightly bent. During exercise, the abdomen forcibly drives the head to bend down to the farthest point, and then slowly retracts the abdomen and brings the back together.
Training plan: repeat 15~20 times without rest.
Tip: Don't do anything while exercising. Pull your shoulders, back and head with the strength of your abdominal muscles.
3. One-arm side lift
Training site: abdominal oblique muscle
Choose the heaviest dumbbell you can lift, tuck in your abdomen and chest, open your feet shoulder width, hold the dumbbell with one hand and hold your head with the other. When exercising, rely on the strength of the abdominal oblique muscle to drive the head down and the dumbbell down. Pause for a moment, then move to the other side.
Training plan: repeat without rest 10 times.
Tip: Don't pull dumbbells with your hands, and don't shake your head. Just rely on the abdominal oblique muscles.
2. The benefits of practicing abdominal muscles
1. Exercising abdominal muscles helps to develop a slim physique.
Abdominal muscle exercise can reduce the proportion of body fat, increase muscle content and increase basal metabolic rate, which can fundamentally help us gradually develop a lean body without fat. However, it should be noted that there is still a difference between developing lean physique and specific weight loss. For example, practicing abdominal muscles has little effect on reducing stomach. Because subcutaneous fat can't be removed by local exercise, such as abdominal muscle exercise, the most important thing to lose abdominal fat is to do whole-body aerobic exercise, and then add local exercise and a good diet to fundamentally solve the accumulation of abdominal fat.
Exercising abdominal muscles can enhance the body's immunity.
Regular exercise of abdominal muscles can enhance the overall physical function, improve physical fitness, enhance immunity, and finally develop a body that is not easy to get sick.
Exercising abdominal muscles can relieve stress and make people feel happy.
Doing abdominal exercises can stimulate the secretion of endorphins, relieve mental stress, make people feel happy, improve their mental state, and improve their work and study.
4. Exercising abdominal muscles can delay aging and prolong life.
Exercise can make people more energetic, forget their troubles, keep a peaceful mood, and make people more confident and healthier. In addition, muscle bodybuilding can delay aging and prolong life from all aspects.
5. Abdominal exercise can effectively prevent and improve constipation.
Because abdominal muscle movement is usually achieved by rolling the abdomen, this posture helps intestinal peristalsis, thus helping defecation and preventing constipation.
6. Exercising abdominal muscles helps to strengthen and exercise willpower.
Training a perfect abdominal muscle figure can never be done overnight. What is needed is long-term persistence, and the hard work can't be borne without certain endurance and willpower. Therefore, people who often practice abdominal muscles or exercise will definitely be stronger than the average person.