Teach you 7 ways to exercise abdominal muscles
Waist and abdominal muscles Whether they are developed or not is not only related to the health and strength of the human body, but also related to a person's body shape.
Sit-ups
Lie on your back with your feet hooked on the belt or by Companions suppressed. Use the strength of the rectus abdominis to bend down and sit up, touch the toes with both hands, pause for a moment, then use the strength of the rectus abdominis to control the upper body, slowly lean back, and then lie down and relax the whole body. Then do it again. Inhale when you sit up, exhale and then inhale immediately before lying down, and exhale after your body is completely flat. Focus on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall.
People with poor abdominal muscle strength may not be able to complete the above actions easily at first. When sitting up, you can use both hands to support them. When you can easily sit up 10 times according to the above requirements, you can cross your hands and fingers and hug the back of your head, or even hold the barbell with both hands and place it on your chest to perform the movement. It should be noted that when the upper body is falling backward, the chin should be close to the chest, the chest should be raised and the abdomen should be raised to keep the muscles tense. Wait until your body lies down completely before relaxing. You can also do the exercises while lying on an inclined board with your head down and your feet up.
< p>Lie on your back and raise your legsLie on your back, straighten your legs together, raise your straight legs, and Make your upper body at a right angle, pause for a moment, and then use your rectus abdominis to control your legs and slowly lower them. Inhale as you raise your legs, exhale as you lower your legs, and focus on your rectus abdominis.
Lie on your back and sit at a right angle
Lie on your back, bend over and sit up. leg raise, the upper body and legs are closed at the same time, and after touching the toes with both hands, the upper body and legs fall down at the same time. Inhale when closing, exhale when lowering, and focus on the rectus abdominis. The action can be a little faster.
Hanging leg raise
Hold the horizontal bar with both hands, arms straight, The body hangs. Straighten your legs together and lift them upwards at a right angle to your upper body. Stop for a moment, lower your straight legs and then repeat. Inhale as you raise your legs, exhale as you lower them, and focus on your rectus abdominis.
Sit-ups with side flexions
The action is basically the same as sit-ups , just turn your upper body to one side when sitting up. After practicing one side, practice the other side. When practicing, you should focus on the external obliques and internal obliques.
< p>Weight-bearing lateral flexionStand with your feet slightly wider than shoulder width, with the barbell placed behind your neck and shoulders (The barbell plates should be locked to prevent them from slipping off) and hold the barbell plates with both hands. First bend your upper body to one side, then return to an upright position, and then bend your body to the other side. Each time, you should bend until you can no longer bend. Inhale when bending and exhale when returning to straight posture. When bending, the movements should be smooth, the legs should be straight, and the back should not be hunched over. The mind should focus on the external and internal oblique muscles.
Loaded rotation
Stand with your feet slightly wider than shoulder-width apart, with the barbell placed Hold the barbell on the back of your neck and shoulders with both hands, look forward, and lift your chest and abdomen. First turn your upper body to one side, then return to the starting position, and then turn to the other side. Each time, you should turn until you can no longer turn. Inhale when turning and exhale when turning back. Precautions are the same as for weight-bearing lateral flexion.
