Frequency: practice abdominal muscles every other day. Although most people only practice three times a week.
Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.
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. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.
Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. 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.
Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. The following are my three favorite sports:
Sit-ups: Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.
I am used to putting my fist in front of me.
Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my 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. Do it my way. Exercise is hard, 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: your 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. Sit 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, then control. Control 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.
Beautiful abdominal muscles depend on three elements:
Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
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All previous Olympic athletes have an extraordinary back, not only generous and huge, but also angular. They made great efforts to carve the back.
Carving the back doesn't mean you don't need to repeat the joint training. The back is a huge and complicated part. You need to make it work like a crane, constantly lifting the weight you think is almost impossible, and making all the muscles in your back work like a single muscle. The purpose of this exercise is to increase the volume of muscles.
Width and thickness, but only these three points are not up to Mr. Olympia's level. Maybe your back is more generous than other players, but if it can't twist, it can't separate, and it can't suddenly present small muscle groups such as diamonds and teres major, no one will pay attention to it. Anyone can develop muscle mass in heavy training, and only the big man with these wonderful details is the real master.
I know I am famous for my cruel training and using huge weights, but this is not my only training method. I have days of overload training in every part, and I will lose weight in the next training, and try my best to stimulate those single muscles that I missed in overload training until they are as tight as piano strings.
In order to achieve this effect, I chose four kinds of exercises that focus on specialized muscles and don't waste energy on the main back muscles (I have already practiced on the day when I gained a lot of weight). These four isolated exercises are not easy. Compared with heavy exercise, they are more exhausting, because the muscles must remain tense during the whole exercise until all the muscles in this area feel burning.
In order to achieve the greatest burning sensation in each training, I often change my training methods and always choose four exercises, but I never do them in the same order in a training cycle, and sometimes I change my training movements. As for the number of groups, usually the first exercise is 4 groups, and the other exercises are 3 groups, and the number of times in each group is always kept at 12.
Here are my four favorite plastic back exercises. I hope everyone will close their eyes after reading every part. Think carefully about which parts of this action should be practiced and why it will work. Remember, you can't be a world champion just by repeating and practicing together.
Wide grab neck, front pull-ups.
Ultra-heavy rowing and hard pulling are essential in any back training program, but neither of these exercises can bring you a well-defined and patchy "armor" from the end of latissimus dorsi to the bottom of deltoid muscle. Only the top-down pull-down action can do this. This is why I do this exercise. I have a wide grip and hang heavy objects below the waist, because the purpose of training is to carve muscle lines and improve muscle separation. When pull-ups, imagine that the upper and outer ends of latissimus dorsi are pulled to the waist until the chest touches the bar, and then slowly descend to keep the muscles tight. If this is the first exercise, do 4 groups, each group 12- 15 times. If it is not the first exercise, do 3 groups, each group 12 times.
One-arm dumbbell rowing
I use a dumbbell of 200 kg, which may sound a little heavy to maximize the feeling of watering the ground, but I have been practicing this movement for many years, and I can do very strict movements with 200 kg. The advantage of rowing with dumbbell on one arm is that its freedom of movement allows me to aim at where I want to practice. Keep control during the action, and don't yank and release. When descending, put the dumbbell as low as possible so as to exert good pressure on the back. Pull-ups only by contracting latissimus dorsi muscles, avoiding the strength of arms and shoulders until the dumbbell touches the chest. Do 3 groups, each group 12 times.
Wide handle t-type pull-down type
I do both front neck pull-down and back neck pull-down. The front neck pull-down lies in rhomboid muscle and upper back. The neck pull-down focuses on the ends of the upper back and lower back. Whether I pull down before or after my neck, I slowly tighten my muscles to ensure that I don't use the strength of my shoulders and arms to keep my movements stable. Do 3 groups, each group 12 times.
Rowing on a pulley
I have done two exercises of pulling from top to bottom, and one exercise of pulling from front to back (rowing with dumbbells in one arm), so I will use another exercise of pulling from front to back to keep my balance. Although pulling from top to bottom can widen the back, it has little effect on improving the strength and thickness of the back. This can only be done by pulling from front to back. I stretched my arm as far as possible until I felt pressure under my armpit, and then pulled the handle to my abdomen. Hold your chest out and arch your back slightly. It is very important to always maintain an upward posture. Don't lean forward or backward. Do 3 groups, each group 12 times.
Change the training plan
For professional players, it is very important for professional players to constantly change various factors of training, such as practice movements and their order. This is because, first of all, the weight we use is too large, and muscles need more recovery time. But we don't want to stop practicing. We can still train regularly by changing the combination of exercises, choosing different exercises or from different angles, using light and heavy, using high times and so on. Second, changing the training plan can keep people fresh and make muscles get new stimulation and grow continuously.
For beginners: the situation is just the opposite, because you are neither tired by heavy training nor adapted to training. In other words, you need more weight and more practice. So, for the first six months, I suggest you don't change your training plan. The only change should be to increase the quantity and weight and keep the same movement and order. Until you master them completely. When a specific muscle, rather than an auxiliary muscle, reaches fatigue first, it means that you have mastered this movement.
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