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How to Properly Exercise The Abdominal Muscles

How to properly exercise the abdominal muscles


First, the misunderstanding of ideas

First of all, it is necessary to clarify a common sense of error; there is no such thing as partial weight loss in the world (unless surgery is liposuction), sit-ups will not let you burn fat, fat accumulation and consumption are the whole body energy metabolism. The result of the balance is not because you consume more abdominal fat because you do abdominal exercises every day. The abdomen is only one of the sites where fat cells are stored (the parts of men and women that accumulate in body fat (under the skin) are also different. Men's fats usually accumulate in the abdomen, while women's fats are preferentially accumulated in the chest, buttocks, and then the abdomen. Thigh).

Now everyone should understand that all kinds of abdominal exercise fat-reducing devices that are marketed in the market are actually defrauding money. If some friends feel effective, it is only because of the fat-reducing effect of exercise itself, not because of its effect on the abdomen; In fact, sports with greater intensity and greater calorie consumption, such as running and swimming, have a more comprehensive and effective fat-reducing effect than simple abdominal exercise.

To show the abdominal muscles, it is essential to reduce the fat by proper exercise and reasonable diet control. (To show the abdominal muscles, the male sebum rate should be below 15%, 10% is more perfect; the female sebum rate should be 20% or less, 15% is more perfect. Under the thick fat, any beautiful abdominal muscles can't be seen (so it is often said that the abdominal muscles are thinned out, of course, the thin abdominal muscles of the thin and the fat drooping The chest is the same, meaningless).

Second, the training program

The abdominal muscles can adapt to higher frequency training stimuli, and can be trained once every other day and three times a week . Each time you use 2~3 movements, each movement trains 3~5 groups, each group is exhausted (each body can be different, about 10~20). Each group is separated by 30 seconds to 45 seconds, and each action rests for about 1~2 minutes. (The interval is given here to make it easier for the novice to train. It doesn't really need to be too dead.) I feel that the recovery is almost the same, it does not affect the next set of actions).

Under normal circumstances, after a total of 9 to 15 groups of repeated training, the abdomen should have a feeling of muscle bloating (novice muscle pain will occur on the next day), if not, then your training may be incorrect. Did not train in place.

Third, the muscle structure

The main goal of abdominal muscle training is to divide the superior and inferior rectus abdominis (with the navel) and the extra-abdominal oblique and intra-abdominal oblique muscles . Training for the basic operation of the upper rectus abdominis focus exercise on the abdominal volume , focusing on a lower portion of the rectus abdominis exercise the abdominal volume , and the external oblique muscle training focusing on the abdominal oblique side crunch time (do side crunches, total It is the one side of the external oblique muscle and the other side of the internal oblique muscle, so the two can be regarded as a whole).

In total, three basic actions, all other abdominal training actions are changes and combinations of these three basic actions. For example, the air brake is a perfect combination of three basic movements to train the upper and lower rectus abdominis and the abdominal oblique muscle. The two-way belly (or ingot abdomen) is a combination of the upper abdomen and the lower abdomen to train the upper and lower rectus abdominis.

The lateral abdomen is combined with the upper abdomen and the lateral abdomen to train the superior rectus abdominis and the abdominal oblique muscle. The hanging leg or the parallel bar lifting leg is the changing action of the lower abdomen, and the barbell twisting and lateral bending are the changing actions of the side curling.

Looking at the picture above, we can know that in a complete sit-up exercise, the range of the abdominal muscles really plays a small part (the effect of the abdominal muscles is to shorten the distance from the sternum to the pelvis, but the abdominal muscles are mainly maintained The role of the body, the contraction distance is very short), and the rest is mainly the hip leg muscles such as the hip flexor. Therefore, the most effective action should be to control the action in the range of the abdominal muscles to perform short-range contraction (not exceeding 30 degrees ) , and the shoulders are separated from the contact surface during the whole movement to maintain the tension of the abdominal muscles .

Fourth, common mistakes

As far as I can see, most people have been training with the wrong moves (most of us have inherited the wrong actions from the student sports exam). The correct movements can make a beautiful abdominal muscles.

The wrong movements are not only half the effort, but may even cause damage to the body structure.

Unlike other weight-bearing exercises, abdominal exercises must maintain the back of the bow (when the back of the bow, the eye is gazing at the abdomen, the lower jaw is close to the chest; the abdominal compression is compressed - like a compression spring, not the upper torso ). In practice squats or other weight-bearing exercises, the spine cannot be arched, otherwise the transmission of gravity along the arched spine will cause the disc to be displaced backwards and force the nerve tissue.

In the abdominal muscle exercise, because the rectus abdominis and abdominal oblique muscle contraction, if there is no arch back, the waist muscle will increase the contraction, so that the disc is displaced forward under vertical pressure, and the lumbar vertebrae are compressed, under pressure and Joint lesions are produced under shear.

Elbow placement is used to adjust the difficulty, not to pull the head and neck.

Five, training actions

Most of the movements will be effective for the entire rectus abdominis, but the effects of different training actions will vary. In order to distinguish, we are bounded by the navel, above the umbilicus, the upper part of the rectus abdominis and below the umbilicus are called the lower part of the rectus abdominis.

Sit-ups (4~5 groups): Action essentials, the arch movement is maintained throughout the exercise process, and the same as other abdominal muscle training methods. When practicing, the eyes look at the abdomen and the lower jaw is close to the chest. The entire shoulder is not in the ground to keep the abdominal muscles constantly stressed.

Mainly training the rectus abdominis, hip flexor and abdominal and intra-abdominal oblique muscles are involved in exercise.

Air brakes or two-way belly (3~5 groups): action essentials, hands clasped neck, left and right elbows staggered to touch the opposite knee top. The entire movement process keeps the back of the bow, the shoulders are lifted off the ground and the feet are not on the ground when the legs are stretched.

The air brake is a complex movement composed of three basic movements of the upper abdomen, the lower abdomen and the side of the abdomen. It is difficult. Fully train the upper and lower rectus abdominis and the internal and external oblique muscles; hip flexors are also involved in exercise.
The two-way belly is a combination of two basic actions of the upper abdomen and the lower abdomen. The upper and lower rectus abdominis are fully trained; the hip flexors are also involved in exercise.

The lap of the knee or the lifting of the legs : (3~5 groups): the essentials of the movement, the shoulders are lifted, the body is twisted and the abdomen is compressed; the shoulders are lifted off the ground at the same time, while the lower part of the trunk is kept as far as possible from the ground. expiration.

Mainly training the upper part of the rectus abdominis, if you add the alternating side twisting action, you can additionally train the internal and external oblique muscles.
Compared with knee flexion, the leg position is closer (the lower the knee is, the farther the thigh is from the trunk), so the pelvic activity is reduced and the hip flexor is prevented from participating more. Come in, so the abdominal muscles are more powerful.

Side abdomen or side body roll: (3~5 groups): action essentials, inhale, bow back, shoulders lift off the ground, twist the torso, so that both hands touch the unilateral knee. The shoulders of the whole body are not in the ground, and the lower part of the trunk can be lifted slightly away from the contact surface; exhale when the movement is completed. Alternate on both sides during training.

Mainly training the abdominal and external oblique muscle groups, followed by the rectus abdominis.

The side of the body is a combination of two basic actions: the upper abdomen and the lateral abdomen. Fully train the upper part of the rectus abdominis and the internal and external oblique muscles, but this action actually bears the main weight bearing by the rectus abdominis muscle, and the training strength of the abdominal oblique muscle is insufficient.

If you simply train the abdominal oblique muscles, it is better to load the dumbbells with lateral flexion or crossbar rotation, and these two exercises can effectively exercise the lumbar muscles and the deep back muscles at the same time, which is good for low back pain caused by sedentary work in the office. Efficacy.

Supine or abdomen, abdomen and abdomen, sitting and abdomen abdomen: (3~5 groups): action essentials, inhale, bow back to lift the leg (or bend the leg to close the knee), to the horizontal position, twist the body to make the hips leave Contact surfaces. Exhale when the action is complete.

This action is a good way to train the lower abdomen muscles; in the initial stage of lifting the legs, mainly the hip flexor muscles, and the lower part of the rectus abdominis begins to contract as the buttocks leave the contact surface.

Therefore, exercise should be as close as possible to the knees close to the chest, so that the pelvis bones to the chest cavity to bend forward, in order to effectively contract the abdominal muscles

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