Abdominal muscle exercise method 1
The reason most people do abs is to have nice abs and show off their abs from time to time.
The biggest benefit of abs training is to strengthen your core and improve your body.
The role of abdominal muscles
Abs are pretty and angular, but they're not just for looking at. They're an important part of your core muscles, and they play many key roles!
1. Abdominal muscles are physiologically responsible for maintaining the stability of the trunk and controlling the movement of the body's center of gravity, including forward bending, turning and side bending.
2, abdominal muscle plays a role in protecting abdominal organs, lumbar spine, maintain the normal lumbar curve and so on.
3. As part of the abdominal muscles are attached to the front of the pelvis, it can also help the pelvis to be placed in the correct position and avoid posture problems such as "pelvic forward leaning".
4. Finally, as an important component of the core muscle group, the abdominal muscle is also the key to the power transmission of the upper and lower limbs, which plays a very important role in the exercise level and power play.
The pitfalls of abdominal muscle training
One, special abdominal training should not!
The human body doesn't work on its own. You can't have chocolate abs while the rest of your body is soft.
Although specific abdominal muscle training can better sculpture abdominal muscle details and thickness, but the growth potential of rectus abdominis is very small, even if you apply a large weight, the most time, there will not be a significant increase in circumference!
More importantly, a lot of friends for abdominal muscles special abdominal training, the results of abdominal muscles did not come out, but to stimulate the abdominal oblique muscles with more growth potential, but let waist more training thicker......
Two, the number of form day doomed!
Our abdominal muscles are composed of 4 parts: rectus abdominis, internal oblique, external oblique and transverse abdominis; And we most often say a few pieces of abdominal muscle, mainly refers to the rectus abdominis muscle! The rectus abdominis is really just one muscle, and it looks multiple because the tendons attached to it are partitioned off.
So the number of abdominal muscles and symmetry of abdominal muscles are determined by tendon cuts.
The location of tendon division is determined by genes. That is to say, if your abdominal muscles are not symmetrical, it is not skewed or not good training, it has been determined in the womb! And training doesn't change that!
How is abdominal fat reduced
Waist and abdomen is one of the parts of the human body where fat is most easily accumulated. Many people train for months and find that while the rest of their body has lost weight, the stubborn fat around their belly has not been burned off.
Below card card to teach you how to brush fat efficiently, to help you eliminate fat.
1. Aerobic + anaerobic training
Anaerobic training to enhance muscle mass, improve their basic metabolism, to accelerate the consumption of fat, do more specialized abdominal training can better tighten abdominal muscles, make abdominal looks more fine.
Aerobic training, on the other hand, focuses on burning and burning body fat, reducing body fat.
2. High-intensity interval training
HIIT: Also known as "high Intensity Interval training," is a method of training that enables you to perform full, rapid, explosive workouts in a short period of time. This method increases the heart rate and burns more calories in the short term.
Instead of the original long and sustained single low-intensity aerobic exercise, adopt more effective exercise methods to achieve maximum fat consumption.
3. Alternate aerobic training without oxygen
As the name implies, it is in a short time of aerobic immediately after a short time of anaerobic, and then a short time of aerobic training, such as 5 minutes of aerobic immediately after 1 minute of abdominal curl and then 5 minutes of aerobic, which can accelerate the consumption of fat, has a good effect on the belly of the crowd with fat.
Abdominal muscle training movements recommended
Finally, Kaka recommends a few abdominal exercises that you can perform on your own to ensure that your core is dripping!
Russian twist
Three to four sets of 15 reps
Target exercise site: obliques
Action key: Focus on your lower back, squeeze and twist your body twice until your arms are parallel to the floor, and exhale.
Tablet support
Two to three 30-second sets
Target exercise area: the core
Tips: With your elbows and shoulders at right angles to your body, get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms and place them under your shoulders, keeping your body straight.
Lie on your back and bend your knees to lift your hips
Three to four sets of 15 reps
Target exercise area: lower abdomen
Action gist: Lie flat on the floor, arms on both sides of the body, knees slightly bent, lift hips off the floor with the strength of the lower abdomen. Slowly lift your hips up about 10 cm from the floor and hold for one second.
Supine alternately touch ankle
Two to three 30-second sets
Target exercise site: internal and external oblique muscles
Action tips: Lie on your back with your feet and knees bent on the floor. Squeeze your torso forward and slowly touch your ankles, alternating side to side.
Sitting scissor kick
Two to three 30-second sets
Target exercise site: rectus abdominis
Action essentials: lean back and keep flat, palms on the floor, legs straight and off the floor, alternately lift up and flat, legs should not touch the floor during the process.
Lie on your back contact ankle
Three to four sets of 15 reps
Target exercise site: upper rectus abdominis
Action essentials: Lie flat, feet flat on the ground, knee bend 90 degrees, arms straight, using waist and abdomen strength, lift shoulder blades off the ground, repeatedly touch the ankle with hand.
Cross your knees and roll your tummy
Two to three 30-second sets
Target exercise site: internal and external oblique muscles + lower rectus abdominis
Main points of action: lie flat, two feet flat on the ground, knee joint bending, arm straight up, the use of abdominal strength, palm to touch the opposite direction of the knee, about alternating.
Bird dog type
Three to four sets of 15 reps
Target exercise area: the core
Main points of action: kneel knee, thigh and floor vertical, both hands stick to the ground, open the distance with shoulder the same width, at the same time raise left hand and right leg, outward stretch straight, change sides alternately.
Clear abs are desirable for both men and women. But fitness does not have shortcut, want perfect bodily form, cannot exercise abdominal muscle blindly only and ignore whole body motion, whole body reduces fat and reasonable diet just be you 'show' the key that gives abdominal muscle!
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