Small knowledge of abdominal muscles

1. Please talk about the basic knowledge of fitness and muscle building.

First of all, it depends on how you practice, all day, or rest time.

Three meals a day, three meals a week, six meals a day, and eat more carbohydrates and protein.

You can practice every day when you are resting, and you should pay attention to your diet.

In fact, muscle training is a process of consuming and replenishing circulation.

When you practice, the muscle fiber is pulled and broken, and then you should eat more protein and let him supplement it excessively, so that it will become bigger after the supplement, and it will be ok after repeated practice. So not only exercise is important, but also diet is more important. At least 5 eggs a day, eat more beef and mutton, vegetables, fruits and milk.

Let's talk about the content of the exercise first and see your own conditions. If you can, you can go to the gym and practice different muscles with heavier equipment. You know, don't talk so much after work. Do push-ups (pectoralis major) at home if you have no conditions. Keep your head up when doing push-ups (pectoralis major), and the effect is good. Sit-ups (abdominal muscles) and squats (big thighs) can be done according to your own strength if you have arm sticks (deepening the chest groove and showing that the pectoralis major is bigger). One day 1-2 hours is enough for beginners.

2. How to practice the last two abdominal muscles?

The shape of human abdominal muscles is determined by congenital and acquired exercise. First, whether a person can build eight muscles depends largely on his innate genes. That is to say, no matter how you practice, you can't build eight muscles. Even if you become a world bodybuilding champion, there is no guarantee that it must be eight muscles.

Some are seven dollars, some are six dollars. In addition, the shape of abdominal muscles cannot be perfectly symmetrical. Symmetry also needs to be born. Symmetry depends on the distribution of bones and even internal organs. On the other hand, it is the exercise the day after tomorrow. What we can do is to pay as much attention to exercise as possible to achieve our goals under our innate conditions. Of course, everyone has abdominal muscles, fat and thin. Theory. The reason why some people know and some people don't is because of subcutaneous fat, so if you want to have proud abdominal muscles, you must take two steps.

The first is to continue to exercise abdominal muscles to increase muscles, and the second is to reduce fat. It is more troublesome to reduce the fat in abdominal muscles. The cortical content of human body is uniform. There is no way to be lazy, but to lose weight all at once.

The exercise of abdominal muscles is very boring and must be adhered to. Basically, exercise every day, and it is not easy to have an effect. The best way to lose fat is to do a lot of aerobic exercise.

Because what you are asking here is how to exercise abdominal muscles, I won't talk about the method of reducing fat. Let me give you a suggestion. Don't go into the misunderstanding of exercising eight-pack abdominal muscles.

I hope I can help you.

3. Beginners' methods of exercising abdominal muscles

How to exercise abdominal muscles quickly without foundation? Body fat percentage is a very important index that affects the visibility of abdominal muscles. For example, if you have a big belly, how to exercise your abdominal muscles will have no effect, probably because your body fat percentage is too high. Because the fat covers the outer layer of the muscle, no matter how effective you are in abdominal muscle training in the world, if your abdominal body fat is too high, you won't see any abdominal muscles.

Our abdomen is divided into rectus abdominis and oblique abdominis. When we practice abdominal muscles, how should we practice these parts? For example, when I practice my upper abdomen, how will I practice it? The middle abdomen, the lower abdomen and my external oblique muscle are definitely different in what way I will practice, so today we will analyze it completely and tell you how to practice the abdomen in sections.

For example, when practicing the upper abdomen, we will use the lower limbs to fix it, when practicing the lower abdomen, we will use the trunk to fix it, and when practicing our external oblique muscles, we will use a rotation of our body. Because he has this function,

So today I'll teach you to do action demonstration and explanation first.

First, supine abdomen:

What you need is to put your feet on the ground at an angle of about 90 degrees, and put your hands around our shoulder joints. Remember not to hold your head. This is a common wrong way. Hold your chin, and pay attention to the fact that when you close your abdomen, what you need is to exhale upwards, and what you need is to finish it slowly, so that your abdomen can fully feel a contraction.

Second, the belly roll:

Reverse belly roll: it is an action of upper limb fixation. We practice the lower abdomen, support the ground with both hands, support the ground with both legs, bend our knees and hips to find our chest, and be careful not to lift our legs too high, just like your pelvis leaves the ground, accompanied by your exhalation.

Third, the practice of the middle abdomen:

What we need is to keep our torso fixed, knees bent, hands above our heads, find our heels with our hands, and don't forget to breathe.

Fourth, Russia's turning point:

When you remember your lumbar spine, you must stick it on our ground and then roll up your thoracic spine completely. At this point, your upper abdomen is tightened, your hands overlap and rotate with the thoracic spine. Pay attention to your pelvis must be very stable, don't sway with the movement.

The number of times we need to do these actions per action is 15, and we need to do four groups respectively.

Such long-term training will definitely make you have a perfect change. These movements can help you develop perfect abdominal muscles. Of course, you also need to keep your body fat low, which will be very obvious around 10%. I hope you can show the perfect abdominal muscles!

Asking about fitness knowledge

When making a training plan, the following points should be followed.

First of all, simplicity is the most important. Every trainer wants to find the training secret that can make muscles develop rapidly at the beginning, so he regards star training as the treasure. However, most of the training methods of stars are quite complicated, including many isolated exercises, and some of them are self-created, highly technical and intensive.

Therefore, the training method of star players is not the secret that novices are looking for. If there is any secret in bodybuilding training, it is science-the science of training.

For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

Almost every champion won the "super block" by compound training. Lee Haney, an eight-time Olympia champion, didn't start regional training until he won the national championship. Before that, his training plans were almost all compound exercises.

Basic compound training is listed as the "main course", with the purpose of enhancing basic quality, developing large muscle groups and laying a solid foundation for future "refinement". Second, the goal is clear. It's best to list your training plan in big paper. The training goal should be written in the most eye-catching position with a red pen.

The more specific the better, such as "I want to practice a thigh with a circumference of 60 cm!" "or" 70 kg 18 ABS! "When you are tired of boring training, when you want to be lazy, those eye-catching words will deeply touch you and make you feel ashamed of your laziness. Third, continuity and gradualism. Continuity and progressiveness are two important principles in making training plans.

If you don't insist on training, your muscles won't get sustained and regular * * *, leading to slow growth; If the training intensity does not increase, the muscles will adapt to the given * * * and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.

Frequency, quantity and intensity are the three elements of a training plan. The quantity and degree of these elements depend on whether the training can be sustained and gradual.

So, don't interrupt the training and don't miss a training class. On the contrary, training should not be over-frequency, the training amount should not be too large, and the weight should not be rushed, otherwise it will lead to overtraining and even injury due to excessive load.

Then you must stop training. Fourth, frequency frequency refers to several times a week.

The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. In addition, the influence of your work nature and family burden on your resilience can not be ignored.

If your work and housework consume a lot of physical strength and energy every day, it will delay your recovery process. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week.

For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.

Two cycles a week is based on the average recovery ability of the human body. Ensuring sufficient recovery time without procrastination not only considers the continuity of training, but also does not destroy the gradual nature of training. Two cycles of weight-bearing training a week can make time more relaxed, and people with large body fat can also arrange 30-40 minutes of aerobic training on the rest day between the two cycles.

However, the intensity of aerobic training should not be too great, and the heart rate during training should be 120- 140 times/minute. 5. The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups.

First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints and ligaments to avoid injury.

Secondly, 2-4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6- 12, and the number of times for the warm-up group is not less than 20.

Thirdly, the interval between each group is generally no more than 2 minutes. Intermittent time depends on physical condition, more than 2 minutes is allowed, but chatting or doing other things that affect training during the break is not allowed.

Otherwise, it will not only delay the training time, but also reduce the training efficiency and undermine the sustainability of training. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

For junior trainers, shortening time and improving efficiency are the habits that must be formed. 6. Intensity refers to the level of load you bear in training.

The load level depends on three factors: weight, training interval and fatigue. "High intensity" means that under the premise of short training interval, each group uses a large weight to train to near exhaustion.

The concept of "exhausted" is "unable to complete it once". The point of "high intensity" is to reach the edge of exhaustion, not exhaustion; Because muscles can't complete a complete movement when they are exhausted, muscle fibers can't get enough * * * force if muscle contraction is not enough.

In addition, when exhausted, muscles lose control of training weight and are in danger of injury at any time. Therefore, complete exhaustion is not desirable for junior trainers.

Understanding the concept and key points of "high strength" is very important for how to increase weight. Because gaining weight will affect the number of trainings and exhaustion.

Beginners should be careful not to gain weight too quickly. Here is an effective method.

At the beginning of training, the number of times the weight used by the formal group makes you complete (that is, the number of times you are exhausted) is: target times 15 times. For example, if your goal is 8 times, then the weight used should allow you to complete 13 times, and you will stop after 8 times.

In the next 6-8 weeks, gradually increase the weight until the number of times you use the weight allows you to complete becomes 9- 10, and you still stop after completing 8 times. Keep this intensity training for 2-3 weeks, then change the target number to 6 times, and use weight training with exhaustion times of 1 1.

Next, use the above method to increase the weight. Muscle growth depends on their suffering.

Changing the variable factors such as weight and frequency frequently can keep the muscles sensitive to * * * and keep growing. Mastering the above six points can help you make a training plan that suits you. The real test is.

5. How to exercise abdominal muscles

If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

Boarding service:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Abdominal rolling of fitness ball:

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body by about 45 degrees (Figure 2), hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Leg lifting and belly rolling:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Reverse abdominal roll:

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.

Traditional belly roll:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns to the starting position.

Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.

Sit-ups Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to this action: 1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. 2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't kick your feet.

In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.

6. How to practice abdominal muscles is the most effective and suitable for students.

I graduated from senior three and have some experience in the gym!

In fact, abdominal muscles are the most difficult muscles to practice. If you want to develop good-looking abdominal muscles, you must be able to bear hardships.

Sit-ups are the most common and effective method!

Leg-resting sit-ups

A. Key exercise area: upper abdomen. B. Starting posture: lie on your back on the ground, put your calves on the stool in parallel, and your thighs are perpendicular to the ground, holding hands. ; * Put it on your chest or cross your hands and hug each other behind your neck. C. Action process: slowly bend the shoulder to the knee until the swollen bone on the shoulder is off the ground 1~2 inches, and keep still for one second. Then, return to the starting position. Do it repeatedly. D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.

Lie on your back and lift your legs

A. Key exercise areas: lower abdomen and upper thigh flexors. B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs together naturally straight. C. Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs upward until the thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly. D. training focus: when the back is always close to the stool surface, the lower abdomen muscles are in a state of tension. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.

Rectus abdominis

Sit up straight.

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object behind your head with both hands and straighten your whole body. During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

Leg contraction

Sit on the edge of the stool in the starting position, and support your hands on the stool. Keep your legs straight forward. During the movement, 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.

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

7./kloc-Exercise eight-pack abdominal muscles on 0/0 day.

/kloc-it is impossible to exercise eight-pack abdominal muscles in 0/0 day.

Suggestions on abdominal muscle exercise

One: Exercise method

1, frequency

Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.

2. Weight

The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So it is suggested to replace the burden with tension and control.

3. The status is correct

When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly.

3, hanging legs.

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles.

4. Sit down and lift your legs.

This action can better * * * the lower part of the abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. 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 are completely exhausted.

5. Sit-ups

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

6, supine legs curled up

The starting position is lying 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.

Step 7 breathe

Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Two: diet.

Strong muscles are inseparable from exercise, and eating is also very important for food. Long muscle nutrition: comprehensive and sufficient nutrition, including all key protein, fatty acids, vitamins, minerals and antioxidants. Carbohydrate should be regarded as a food with anabolic and anti-catabolic effects on muscle, which is beneficial to muscle growth.

Meat, dairy products and eggs are the foods with the strongest anabolic effect. However, because the biological value of meat is much lower than dairy products and eggs, it is suggested that they should be the main sources of protein in the future.

Three: Aerobic exercise

1, running.

Running every day is one of the cheapest and most effective ways to exercise abdominal muscles. You can make decisions according to your own physique every day. You can run for three or four kilometers as a warm-up exercise. Running can exercise your coordination. Expanding your vital capacity is an essential exercise before exercising your abdominal muscles.

Step 2 sit-ups

This is the key and the most effective way to exercise abdominal muscles. You can arrange projects according to your physical fitness and time every day. Do one hundred for those with poor physical fitness and two hundred to four hundred for those with good physical fitness. It can also be superimposed according to daily conditions to quickly exercise perfect abdominal muscles.

3. Torsional motion

After doing sit-ups, you can also do twisting exercises after resting and relaxing, first from left to right, and then from right to left. Ten moves in a group, slow down as much as possible, and finish in five seconds. This can not only relax the tension of the whole body, but also exercise the muscles of the waist and abdomen well and achieve good results.