Men's abdominal muscle exercise

Exercise content A scientific and reasonable abdominal muscle exercise should include the following parts:

① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.

② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.

(3) abdominal muscle strength exercises, take as many methods as possible.

④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.

⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.

For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.

Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;

Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.

Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.