How can I develop my abdominal muscles?

Lumbar and abdominal muscles include rectus abdominis located in the front wall of abdomen, rectus abdominis located in the lateral wall of abdomen, rectus abdominis located in the deep layer of rectus abdominis, and transverse abdominis located in the deep layer of rectus abdominis. The action of these muscles can bend the spine forward and sideways, or make the spine rotate.

Whether the waist and abdomen muscles 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 Sit-ups with your feet hooked on your belt or held down by your partner. Use the strength of rectus abdominis to bend down and sit up, touch your toes with both hands, stop for a while, then use the strength of rectus abdominis to control your upper body, slowly lean back and relax after lying flat. Then do it again. Inhale when sitting up, exhale before lying flat, then inhale immediately and exhale after lying flat. The train of thought focuses on rectus abdominis 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 at first, but they can support them with their hands when sitting up. When you can easily sit up 10 times according to the above requirements, you can hold the back of your head with your fingers crossed, or even hold the barbell piece on your chest with your hands to do the action. It should be noted that when you stand upside down, your chin should be close to your chest, and you should hold your chest out and abdomen in order to keep your muscles tense. Don't relax until your body is completely down. You can also lie on the inclined plate with your head down and your feet high. Lie on your back and lift your legs. Lie on your back with your legs straight and close together. Lift the straight leg at right angles to the upper body, stop for a while, and then use the rectus abdominis to control the legs to fall slowly. Inhale when lifting legs, exhale when lowering legs, and focus on rectus abdominis.

Lie on your back at right angles, bend over and sit up straight, raise your legs at the same time, and put your upper body and legs together at the same time. After the hand touches the toe, the upper body and legs fall at the same time. Inhale when closing, exhale when falling, and focus on rectus abdominis. You can walk faster. Legs suspended, hands holding the horizontal bar, arms straight, body suspended. Lift your legs straight and close together, at right angles to the upper body, pause, and do it again after lowering your straight legs. Inhale when lifting the leg, exhale when lowering it, and focus on the rectus abdominis. Sit-ups The action is basically the same as sit-ups, except that the upper body turns to one side during sit-ups. Practice one side first and then the other. When practicing, the mind should focus on the external oblique muscle and the internal oblique muscle.

The weight-bearing body bends slightly wider than the shoulder, and the barbell is placed on the back shoulder of the neck (the barbell piece should be locked to avoid slipping off). Hold the barbell piece with both hands. The upper body bends to one side first, then returns to the upright position, and then bends to the other side, each time until it can't bend any more. Inhale when bending, and exhale when restoring straightness. When bending down, the movements should be steady, the legs should be straight, and hunchback is not allowed. This idea should focus on the external oblique muscle and the internal oblique muscle. The weight-bearing swivel is slightly wider than the shoulder, the barbell is placed on the back shoulder of the neck, the barbell piece is supported by both hands, the eyes look forward, and the chest is lifted and the abdomen is closed. Turn the upper body to one side first, then return to the starting position, then turn to the other side, until you can't turn any more at a time. Inhale when you turn around and exhale when you turn back. Matters needing attention are the same as the side bending of the loaded body.

Abdominal and waist muscle exercise

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Sit up straight.

Starting posture

Raise your head in supine position with flat pad or inclined plate. Hold the fixed object behind your head with both hands and straighten your whole body.

Action process

Contraction of abdominal muscles will bend the legs that remain straight upward to the maximum extent. Hold it for a second, and then let your legs fall back slowly.

Breathing method

Inhale when your legs are bent up and exhale when you fall back.

Pay attention to key points

When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

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Lie on your back, lift your legs and curl your upper body.

Starting posture

Lie flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

Action process

In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high.

Breathing method

Inhale when curling forward and exhale when leaning back.

Pay attention to key points

When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

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Hang the pole, bend your knees and shrink your legs

Starting posture

Hold the horizontal bar with both hands, and the whole body hangs straight down the bar.

Action process

Bend your knees and try to contract your calves upwards. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly droop the calf until it is completely straight.

Breathing method

Inhale when the calf contracts and exhale when landing.

Pay attention to key points

Try to raise your knees when you contract your calves.

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Leg contraction

Starting posture

Sit by the stool and put your hands back on the stool. Keep your legs straight forward.

Action process

Bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight.

Breathing method

Inhale when the calf contracts and exhale when landing.

Pay attention to key points

This action is relatively simple, and its function depends entirely on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.