腹部肌肉锻炼的方法（Abdominal muscle exercise method）

腹部肌肉锻炼的方法（Abdominal muscle exercise method） 腹部肌肉锻炼的方法(Abdominal muscle exercise method) Advanced methods of abdominal muscle exercise (1) the basic movements of the upper abdomen [action] lie flat on the ground, with both hands on the buttocks side. Lift your legs up and up to ninety degrees above the upper body. Move your hips up and down with the power of the abdomen. The action was repeated in 2 groups, each group 10~ ~ 15 times. [action two] ready posture and action are the same. Legs and upper body angle of 90 degrees. Then use the strength of the abdomen to lift the upper part of the body, hands as much as possible contact with the ankle position, stay for a little while 1~3 seconds, the upper body falls. Repeat the action in 2 groups, each group 10~ ~ 15 times. [act three] this is a still motion, but it's quite difficult. Limbs on the ground, facing the ground, with elbows and toes to support the body, keep upright. Maintain this position for 20 seconds or as long as possible. (two) the basic movements of the lower abdomen Abdominal exercises, mainly for commonly known as the "belly", which is usually the site of the belt, very important oh. [action] not general sit ups. Why do you say "non general"? A sit up test in physical education, usually with the arms touching the knee. But the exercise didn't work well. In the following movements, we just focus our minds on the abdomen, lift up the body with the power of the abdomen, 30~ to 60 degrees from the ground, and stop for 5 seconds at this angle and then fall off. Repeat the action in 3 groups, 15 times each. [action two] this action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your legs parallel to the floor. Put your hands behind your head and head off the floor. Hold this position, Stretch your legs slowly. Repeat the action in 2 groups, each group 15~ to 20 times. [action three] oblique angle sit ups. Lie flat on the floor and lift your legs up to about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand action. Repeat two groups, each group 25~ ~ 30 times. [action four] in order to make your waist more type, let's add an action. ^_^ standing, feet slightly apart, right hand on his waist, his left hand holding a dumbbell (2~3 kg), natural droop. Then bend your body to the left, drop your left hand as much as possible, and straighten your body. Repeat the action in 2 groups, 20 times each. Take turns on both sides. (three) another abdominal exercise program This exercise is designed to shape the beautiful waist. When doing exercises, do not pause between one movement and the next. When you are becoming more and more proficient in this set of movements, you control the posture longer naturally, and the transition between action and movement is more fluent. Repeat the full set of exercises 3 times, gradually up to 5 times, 3 days a week. 1. position hips Cross your legs, bend your knees, put your hands flat on the floor (with arms or fingers long enough). Both hands and abdomen are forced at the same time. Lift your hips from the ground and straighten your arms. Breathe, hold this position for 5~10 seconds. Then put down, in order to increase the difficulty, when lifting hips, you can also heel together. 2. back chest leg From just sitting uncrossed her legs and keep your knees bent, feet shoulder width apart, flat on the ground. The torso leans back slightly, Stop (not vertical) after the coccyx. Stabilize your body with the gluteal muscles and abdominal muscles, and lift your feet off the floor. The knees remain bent and the feet separate to the hips. Open your arms and your palms up. Keep the spine straight, chest out. Turn the foot outward 4 times and turn inward 4 times. Breathe, hold the center of gravity, turn your toes up. The right ankle cross over the left ankle, then the left ankle cross over the right ankle. Then slowly back to the starting position. 3.V sitting posture Still control the balance after the coccyx, with your legs stretched slowly, when your body forms a V (if you can't, your knees can bend). Relax and slowly put your legs down. At first you feel your whole body shaking, but as the practice goes deeper, you can easily finish the action with longer control. Take a break and then do the next set of moves. 4. flip sideways A. lie down on the right side of the body, bend the right arm and support the head. Put your feet on the right thigh, cross your feet, and cross your left ankle on your right ankle. B. begins to flip slowly, swapping positions on both sides of the body, when your body is on your left and left thighs, and your right ankle is on your left ankle. C. intermediate transition is the key: relax into each movement. Turn to the back, knees folded toward the chest premise. When your movements become more coordinated, lift your head up and put your hands behind your head. Do it 5 times each side. Slow down a bit until you get the hang of it. Then accelerate to a comfortable pace and increase the number of repetitions. 5. bridge support Sit up straight, bend your legs, and put your feet flat on the floor. Put your palms behind your back and your fingers pointed back. Keep your hands and feet flat on the floor and lift your torso and buttocks upward. Look up and keep your neck and back straight. Your legs and arms should be parallel to each other and perpendicular to the floor. Breathe, hold this position for 10 seconds, then put it down. Do it again 1 times. (four) kneeling chest abdomen In the face of the end of the tension frame kneeling on the ground to hold the rope twisted, Hebei will pull the hands and head position relative to the top position in the course of action remains unchanged. He will pull the elbow to the knee, while hard abdominal compression while breath, then slowly return to the starting position control. Try to keep your hips steady, as you should focus all your attention on the contraction of the abdominal muscles Personal experience, the feeling of muscle burning, and often use standing posture, will be stable. (five) wild abdominal muscles If the above method is not enough to exercise your abdominal muscles, then use the most extreme abdominal training method to build good abdominal muscles. The difficulty is great. Many of them are difficult to master. But as long as you keep it up, try to do it several times a week, and you'll soon have the body model ABS as well. 1. windshield wiper action (Windshield, Wiper) A DEGREE OF DIFFICULTY coefficient of difficulty Target muscle: abdominal oblique muscle, lower abdominal muscle Equipment: upper tension bar Initial position: use a full grip, wide grip, grip, hang on a top bar, keep your body upright. Take a deep breath, contract the abdominal muscles, lift your legs, and keep your ankles straight toward your forehead. Flexibility is key, obviously. Movement Essentials: start from this position, carefully and slowly move the legs 90 degrees to the right, then turn left. Keep your hips bent throughout the movement and lift your legs as high as possible. Bao Wei said: "the abdomen must remind you strong and can be easily controlled, if hamstrings especially nervous, even if the abdomen is powerful to do this action would be difficult." In this case, the Riga weekly training program for hamstrings stretching training, to prepare for this action. 2. high difficulty IV (Rocky IV) A DEGREE OF DIFFICULTY coefficient of difficulty Target muscles: upper abdominal and lower abdominal muscles Equipment required: flat stool Initial position: lie on the flat stool, hand near the ear, grab the top of the stool, straighten your legs. How to do it: breathe deeply and lift your body straight toward the ceiling. It includes the legs, hips, lower back and middle part of the back. The only part of the body touching the flat stool is the upper part, neck, and head of the shoulder. Paul suggested that the trainer should keep his body upright, beginning once and then slowly increasing. Technology is very important. It looks simpler and makes it much more difficult to do. If you want to increase the difficulty, can try to do this in the inclined plate. 3. double contraction leg lift (Double-Crunch Leg Raise) Coefficient of difficulty * * * DEGREE OF DIFFICULTY Target muscles: upper abdominal and lower abdominal muscles Equipment required: no equipment required Initial posture: head up, lying on the ground, hands support the head, legs straight, Feet away from the ground about 15 centimeters. (if you are a senior trainer, stretch your arms behind your head.). The main points of movement: lifting your hips and upper body while lifting your knees toward your chest, doubling your body. At the top of the movement, the knee should touch the upper body, then lower the upper body and extend the legs back to the initial position. This action requires good balance and coordination, and there is no rest between the second and the second. Jimmy said: "the range of action is much greater than the usual contraction. It's really effective. It really stretches your feet together and opens up.". If the feet touch the ground or lift too high, it will reduce the effect. The key to this action is height, only a few centimeters from the ground." 4. Oblique Kick Coefficient of difficulty * * * DEGREE OF DIFFICULTY Target muscle: abdominal oblique muscle, lower abdominal muscle Equipment required: sandbag Initial position: for this round of oblique kick to the karate pose from a distance of sandbags legs -- separate feet about shoulder width, knees bent. Movement Essentials: according to Sebastian, this movement focuses on flexion and extension. Tighten the abdominal muscles, kick your legs out, and kick the side of the sandbag at the top. Instead of letting the feet bounce back, however, the leg is kept up against the sandbag, with the emphasis placed on the contraction of the muscles in the abdomen, while slowly inhaling deeply. Sebastian suggested that the trainer should try to contract the abdominal oblique muscles for 12 seconds while exhaling, and the height of the foot should be between the waist and the shoulder. Be sure to pay attention to your position; Try to keep your body upright when you kick your hips out. Kick 6~8 times on each side. 5. ball (Exercise Ball Rollout) abdomen Coefficient of difficulty * * * DEGREE OF DIFFICULTY Target muscles: upper abdominal and lower abdominal muscles Required equipment: fitness ball (about 50~63 cm in diameter) Initial position: face down, climb on the fitness ball, put the ball under the chest. With the upper arm (elbow close place) put balance on a ball on tiptoe to force his body. Hold this flat position. Movement: when the arm slides along the ball toward the chest, the ball should roll to the foot during the contraction of an action, slowly contracting and lifting the hips up. Raymond said: "when you roll in and out, your back should be flat, and put a mirror on your side of the body to examine your posture.". It is important to note that movement skills are critical, so the body must be level and tight. Once you've done it, you'll feel your muscles burning - as if you've done 25 abdominal contractions." People tried the fitness ball abdomen, interesting, very tired! Advanced action! V word stand up Action essentials EXCUTION Lie on the ground, arms flat on both sides of the body, legs fully extended or keep knees slightly bent. Make sure that your head and feet are already off the ground at the beginning. "Force contractions of the abdomen and hip muscles and initiate the action with explosive force.". Gold style crunches are most effective only when they are done in a dynamic manner. Breathe in and hold your breath, At the same time, bend your hips, then lift your legs and lift your torso and arms up at the same time. Then bend the spine and retract the flexor muscles. Lift your legs and torso up until you reach the 45~60 degree angle on the floor. Move your arms towards the lower leg when the movement approaches the highest point. At the top, the legs and torso should form a 60~90 degree angle, keeping the hands near or above the calves. At this point should be buttocks ground, body balance. Hold this position for 1~2 seconds. Exhale and then slowly lower your upper body and legs back to the starting position. Don't let your head and feet touch the ground at the lowest point. "Wait a moment, and then repeat, complete the specified number of times. Exercise advice WORKOUT TIPS Inhale slightly wider than usual, and hold your breath while lifting your trunk and legs. This will help you produce more strength and abdominal pressure, and protect your spine. In the process of rising, exhaling can make you unable to work harder and get hurt more easily. Straighten your arm forward, and you'll gain more power over your hips. This will not only help you lift your torso, but also help you balance your fast lifting legs. With the head and shoulders upward movement to spinal curvature, which can make it easier for you to lift the upper body from the hip. When you go on your leg, hip flexor muscle should maintain concentric contraction state. At the same time, your lower abdominal muscles should be in a centrifugal contraction to maintain pelvic stability. This will give the abdominal muscles a stronger contraction and help you lift your torso up. "When you grasp this movement gradually, can use the hip flexor muscle strength in the upper body and legs in the small lift your upper body and legs forward rotation, the balance of the body to be completed by the hips. In this case, the muscles around the pelvis are contracted more fully by certain rotations, especially when you maintain the V shape. Training elements Tip: this should be done quickly and rhythmically. When you begin to practice, it's OK to do something that is not in place, but first you have to coordinate the action and then improve the quality of the movement. When to do it: when you start abdominal training, you should arrange the V, because your abdominal muscles are not tired at the moment. Do what you can: do the sit ups and other exercises with the abdominal muscles after completing the V word stand. How to do it: do 3~4 sets, 10~25 times each. The main muscle involved The V stick used at least 6 muscles Muscle position action Abdominal muscle group The abdominal rectus forward curved the front of the abdomen (making the head and hips close together, Compressed muscles) Lateral curvature of the abdomen; lateral curvature of the spine The medial oblique muscles of the abdomen bend laterally toward the spine (located deep in the external oblique muscle of the abdomen) The medial part of the upper part of the thigh of the pubis; the flexor of the leg at the hip The upper part of the upper thigh; the hip at the hip The psoas muscle is bent from the lower spine and hip to the hip at the hip The deep muscles of the upper thighs Application in sports Hip and spine bending in any leg movement plays an important role, such as jump and kick (are kicking in martial arts, soccer and football.). Abdominal muscles and flexors can also move the body forward in throwing, such as baseball, rugby, basketball, and javelin throwing. They are in the service of tennis, football, volleyball and throw headed spike and block, as well as basketball defensive and rebounding plays an important role in. A. This action is difficult to do, but it has a good effect on the whole abdomen, especially for the lower abdomen. Richard points out. His hands shoulder width apart than holding the bars to upright drape. Straighten your torso. Stretch your abdominal muscles to raise your straight legs up to the level, and then slowly put them back into the overhanging position before starting the next movement." I do this every move, slow and controlled, the faster you do it. The more inertia you have, the more you lose your abs ---------------------------------------------------------- Starting position The two hands are holding the horizontal bar and all over the body. Action process Bend your knees, try to pull your calves up, and when you reach the peak, let the rectus muscle shrink completely for one second. Then slowly lower the leg until it is fully extended. Breathing method Inhale when you lift your calves and exhale when you land. Attention points When lifting the calf, try to lift the two knee up.