Abdominal muscle training 10 set of best movements, now many people have joined the ranks of fitness, just want to have a strong body and perfect figure through regular training, but it is extremely demanding to practice well. Let's look at 10 set of best abdominal exercises.
Abdominal training 10 set of best movements 1 ① Touch the heel.
Lie flat on the yoga mat, slightly lift your body, put your back on the ground, and touch your heels with your hands circularly. This is the first step of the mermaid line.
(2) lateral abdomen.
Support the ground with one hand, the feet and hands are triangular with the ground, and the side abdomen remains protruding.
③ Leg lifting and abdomen rolling
This is the advanced action of belly rolling. Keep your back on the ground, and your abdominal muscles press hard on your upper abdomen.
4 cross-legged.
The lower back is close to the ground, the upper back is slightly lifted to make the abdominal muscles feel squeezed, and then the legs cross and swing up and down to train the upper and lower abdominal muscles.
⑤ Lower abdomen
Relying on the strength of the lower abdomen, the buttocks are squeezed inward, the upper back is kept on the ground, and the lower back is lifted to drive the buttocks.
⑥ Extrusion at both ends
Keep your hands balanced, your body and legs are V-shaped, and then squeeze each other back and forth to train the whole abdomen.
⑦ Bend down and climb the mountain.
Hold your hands and feet on the ground, and lift your knees with your left and right legs, so that your lower abdomen is squeezed. This is one of the necessary actions of "Chuanzi's abdomen".
8. Wipe the floor.
This action is similar to bending over and lifting your knees, with your feet as above. While lifting your knees, press your body slightly towards your feet to make you feel stronger and train your whole abdomen.
Pet-name ruby cross from both ends.
Lying flat on the ground, feet and hands on different sides, doing unilateral closing action, mainly training "shark muscle", higher than human fishing line.
Attending Russia turn around.
Rely on hip support, lift your legs and upper body, combine your hands or carry weight, and do left-right cross swing to exercise "shark muscle" and the whole abdomen.
Abdominal training 10 sets of best movements 2. Why is belly rolling the best action to train abdominal muscles?
1, belly rolling itself is the action of slightly rolling up the upper body and concentrating on training the upper abdominal muscles, which is in line with the functional characteristics of abdominal muscles in physiology responsible for curling the trunk.
2, belly rolling is very simple, as long as you master the skills of abdominal exertion, you can do it anytime, anywhere. Moreover, the basic belly roll action, with a slight change, can stimulate all four muscles in the abdominal muscle area.
3, you can focus on bombing abdominal muscles, with little sports injury, and you can also train core muscles.
Second, abdominal roll and its variants
Because abdominal muscles are composed of four parts of muscles, the basic abdomen can only train rectus abdominis. To train other muscles, such as oblique abdominal muscle, transverse abdominal muscle and oblique abdominal muscle, it is not enough to rely on standard abdominal contraction, and some variants are needed.
1, twist the abdomen: the preparatory action is the same as the basic abdomen, except that when the upper back is lifted, the body rotates to the left and right, which can exercise the external oblique muscle and the deep oblique muscle in the abdomen.
2, reverse belly roll: lie flat on the ground, feet raised, knees at 90 degrees. When you start to move, your abdomen will be stressed, your legs will face your body, but the 90-degree angle of your knees will remain the same until your lower back leaves the ground. This is mainly to exercise your lower abdomen.
3. Load-bearing belly roll
The action is basically the same as the standard belly roll, except holding the solid ball and other heavy objects on the chest with both hands, which increases the difficulty of belly roll and is suitable for people with a certain foundation.
Third, the action points and misunderstandings of belly rolling
1, don't put your hands on your head.
When you hold your head with your hands, you will often exert yourself unconsciously, causing a burden on your neck and leading to cervical spine injury; Don't lend your hand when doing belly roll. Generally speaking, you can cross your chest or stretch forward in parallel, or you can choose to put your hands behind your head, but you can only make virtual contact and not borrow money.
Don't stick your neck to the ground completely when you go down.
Novices are easy to relax, and it is easy to borrow from the neck when the neck is on the ground, resulting in pain and injury to the spine and neck.
3, remember that it is abdominal force.
The common mistake of belly rolling is that the abdominal muscles do not exert force at all, and rely entirely on the lumbar spine to lift the back off the ground, which increases the burden on the lumbar spine; When exerting strength, imagine yourself as a shrimp, feel the abdominal strength to the greatest extent, and try your best to bend yourself; When the abdomen is hard, you will feel that the upper back is rolled into an arc bit by bit, instead of being tilted like a board.
Step 4 do it on the yoga mat
Many people will ignore this point, especially at home. You may choose to do belly rolls directly on the bed, but in fact, a soft bed will not only make you unable to master hard methods, but also do great harm to your spine.
5. Peak shrinkage
Don't be impatient. In muscle training, the slower the movement, the more obvious the effect will be. Especially in peak contraction, stop 1-2 seconds. The opening should be controlled during centrifugal contraction, and inertia and external force should not be used, so that the effect will be better.
6, pay attention to the action to the standard
Exercise intensity is enough, but the movements are not standard, including bad posture and not in place. When doing abdominal muscle training, the muscles in the lower back are antagonistic muscles. In the process of exertion, the body is too straight to "bend" and the strength of abdominal muscles is not really exerted. On the contrary, a lot of training of waist muscles and leg muscles will make your back ache and your abdominal muscles feel nothing at all. No matter how much you do, it is not "efficient" and it is difficult to train.
Fourth, send a set of abdominal muscle training movements suitable for both men and women.
The following abdominal muscle abuse movements are suggested to be practiced every other day, with each movement 10-20 times and 1-5 cycles, depending on your own practice level. It's hard to insist at first, but you can't be lazy and reduce the quality of your movements. If you really can't stick to it, you can reduce it and increase it slowly. Don't rush for success, in case of sports injury.
1, supine belly roll
2. Anti-abdominal roll
3, supine alternate heel contact
4, supine core belly roll
Step 5 lift your legs alternately on your back
6. Bend your knees diagonally on your back
7. Lie on your back, bend your knees and abdomen.
8, supine leg lifts
9. Air pedal
Abdominal training 10 set of best movements 3. Support and lift your legs.
Plate support is actually a good action to practice abdominal muscles, and many actions can be extended from plate support.
In fact, it is very simple to lift the legs after supporting, that is, everyone first supports the flat plate and then lifts the legs in turn.
Be sure to keep your back straight when you do the action, feel your abdomen tighten, and the action should be standardized.
Everyone stays in a prone position, arms straight and legs alternately raised. This action lasts 20 times.
If you feel that you can't hold on, you can divide it into two groups, and each group will do 10.
Mountain running
You can see this action in many fitness videos.
Climbing is to stay prone and supported, and then lift your knees alternately.
When doing this action, it is best to stick to it for more than 30 seconds.
If you can't persist at first, you can slow down.
When the physical strength comes up, you can do two more groups, which is very effective.
Prone opening and closing
The action of abdomen opening and closing is actually similar to climbing a mountain.
The main point of action is to support on the stomach, and then alternately open and close your legs.
Similarly, this action also needs to last for 30 seconds. It's best to finish it in one breath without rest.
When exercising, don't bow your back, but keep your back straight, tighten your lower abdomen and feel that you are exerting yourself.
You can repeat the two groups at first and rest for a few seconds.
Straight leg belly roll
If you want to practice abdominal muscles, sit-ups can also be used.
The action of straight legs and belly rolling can be practiced by yourself.
When doing this, raise your legs and put your hands behind your head or cross your chest.
Then, your abdomen should lift your upper body with force.
Even in order to make a better guy, you can train with weight.
Side support hip lift
The action of lifting hips with side supports is very simple.
Side posture, one arm supports the ground, and then the hips are raised.
When you do it, you should also keep your lower abdomen tight, and you can obviously feel the stress on your abdomen, that is, it is done.
You can practice 10 times while exercising, and then change to the other side.
Sit-ups by bike
The action of sit-ups on bicycles is a bit similar to the straight leg roll-ups mentioned above, which can also exercise the abdomen.
Lie on your back with your feet slightly off the ground and your hands behind your head.
When exercising, the left arm is close to the right leg and the right arm is close to the left leg, just like pedaling a bicycle.
If you want to increase the amount of training, you can hold the dumbbell in one hand and repeat this action.