What exercise can exercise abdominal muscles? There are many male friends who like muscular figure in life. They want to build perfect abdominal muscles through daily exercise, but after trying many methods, the effect is not ideal. Let's talk about what exercises can exercise abdominal muscles.
What exercise can exercise abdominal muscles 1 sit-ups?
Lie flat on the ground, put your calves on the bench, then shrink your shoulders and create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen.
When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.
Vertical leg lift
To do this action, first of all, we should pay attention to avoid shaking, tighten our 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 stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles.
Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging.
Leg lift in sitting position
This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.
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 understand them thoroughly.
Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.
Supine abdominal tumbling exercise
Lying on your back and rolling your abdomen can exercise your upper abdomen well. First lie on your back on the mat, bend your knees 90 degrees, hold your ears tightly with your hands, roll up your abdomen when exhaling, and return to your starting position when inhaling. Repeat the exercises in turn, 3-4 groups at a time.
Lift your legs.
Lying on your back and lifting your legs can exercise your lower abdomen well. First, lie on your back on the mat, fix your hands above the mat, and hang your legs straight. Then bend your knees to make your thighs close to your chest, and at the same time stretch your legs upward to let your gluteus maximus leave the mat.
Supine rotation
Supine rotation mainly exercises the abdominal oblique muscle, that is, the fat on both sides. First of all, you lie on your back on the mat, your legs are suspended, your upper body is half lying, your arms are slightly straight to your chest, and your arms rotate to both sides. You need to control your body when you do it, and the rhythm needs to be a little slower.
What exercise can exercise abdominal muscles 2 sit-ups?
Mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
Lift your legs and abdomen.
Mainly to develop lower abdominal muscles. Lie on your back, legs straight, as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.
Bend your knees.
Focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.
Alternate toe contact
Lie flat with your feet straight and your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
Twist the waist
Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can turn l0 turns clockwise, and then turn 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Tips for practicing abdominal muscles
1, ignoring compound exercises
If you practice abdominal muscle isolation strictly, you have made a huge mistake. Compound movements such as pulling, squatting and pushing over your head will exercise every inch of your core. Don't forget to incorporate these movements into your training plan.
2. Put abdominal muscle training first.
Your abdominal muscles are part of your core area, which helps to keep your body stable. If you tire them too early in training, you will find it very difficult to do other exercises with abdominal muscle strength (such as squats). So we know that your core plays a role in protecting your spine in squat.
So if you want them to protect you like a complete tank when you squat, then save abdominal muscle training for last.
I think I can ignore your diet.
There is no secret to looking at abdominal muscles: reduce the percentage of body fat. You can't see your abdominal muscles when you do hundreds or even thousands of abdominal muscles. You can train your ABS at will, but if your diet is not guaranteed, you will never see six or eight ABS.
4. The whole training plan only practices abdominal muscles.
Abdominal muscle training, you only need 15 minutes. If you have done compound exercises such as squats and hard pulls, it is enough to do 2-3 groups of each movement in the last 1-2 abdominal exercise of your training.
5. Just do sit-ups.
We will also see the question: "So what is more effective than sit-ups?" The answer is: there are dozens of exercises that are more effective than traditional sit-ups.
In fact, traditional sit-ups are one of the worst abdominal exercises. For these other actions, just because you do one hundred at a time, you can't think that they are invalid.
6, do not pay attention to the action specification
Again, abdominal muscles are just like other muscles in the body. So why do you twist like a flame when training abdominal muscles, and pay great attention to whether your movements are standardized when practicing squatting or pushing?
Pay attention to the correctness of your movements and ensure that your abdominal muscles participate in every exercise. When you start practicing more advanced and effective abdominal movements, you will find it impossible to drag your feet during the practice.
7. Train from only one angle.
Your trapezius abdominis, transverse abdominis, rectus abdominis and erector spinae are all part of your core, but they are different muscles because their muscle fibers are in different directions and ways.
You must practice from many angles. Complex and difficult movements like windshield wipers can be performed in teams at the same time, but if you haven't tried it yet, don't use it as an excuse to continue doing sit-ups that only primary and secondary school students can practice.
Practice abdominal muscles to standardize movements
1, the best way to practice abdominal muscles is sit-ups. Every time you do 100-200, 20-30 is 1 group, with at least 5 groups, depending on the individual. You can add some weight appropriately, and put the dumbbell or discus in your hand behind your head, and the effect will be better.
2, push-ups can actually exercise abdominal muscles. Remember, when you exercise, you can't be too tired at once. Only by doing it in groups will it be effective. Generally, you will do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, make your body droop vertically, and lift your waist and abdomen hard, so that your legs and upper body are at 90 degrees. Be careful not to shake your body, and don't exert yourself elsewhere. This is also done in groups.
If you have a lot of abdominal fat, you should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Exercising abdominal muscles is different from other muscles. You have to stimulate it constantly, so you have to be exhausted every time to achieve the effect. The interval between the two is preferably about one minute, about six groups.
Pay attention to strengthening high protein and fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food.
What should I eat to exercise my abdominal muscles
1, protein powder should be supplemented appropriately.
This is because many muscles are protein, so muscles need high protein to repair and grow after exercise. Therefore, it is very important to eat some protein powder if you want to grow muscles quickly.
2. Fat cattle
The content of protein in fat cattle is very high, so eating more after acid excretion has little effect on the body. Moreover, the fat content of beef is relatively low, which is the first choice for muscle gain and promotion.
3. Vegetables and fruits
Vegetables and fruits should also be eaten in moderation, which can supplement vitamins. It has a good effect on promoting muscle growth, such as pineapple, orange, broccoli, strawberry, lettuce and vegetables.
4. Eat more eggs.
If you want to eat boiled eggs, if they are raw, they will not only have no nutrition, but also bring germs into the body, which will affect the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.
Step 5 eat more carbohydrates
Such as miscellaneous grains steamed bread, corn, oatmeal and so on.