Tips about abdominal muscles

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

First of all, it depends on how you practice, whether throughout the day or during rest.

For full-day exercises, you need to eat three times a week, six meals a day, and eat more carbohydrates and protein.

You can practice every day during rest time, and you must also pay attention to your diet.

In fact, building muscles is a process of consumption and replenishment.

During exercise, the muscle fibers are stretched apart and damaged. Then eat more protein and over-replenish it. In this way, it will become bigger after replenishing it. Repeated training and repeated replenishment will be OK. So not only exercise is important, diet is even more important. Eat at least 5 eggs a day, eat more beef and mutton, vegetables, fruits and milk.

Let’s talk about the training content. It depends on your own conditions. If possible, go to the gym and use heavier equipment to train different muscles. You must know that after get off work, I won’t go into details. If you don’t have the conditions, just do it at home. My friend upstairs told me to raise my head when doing push-ups (pectoralis major). The effect is good. Sit-ups (abdominal muscles) and squats (femoral muscles) can be done if you have an arm bar ( Make the thoracic groove deeper, thereby showing that the chest muscles become larger) Do it according to your ability. Generally, 1-2 hours a day is enough for beginners.

2. How to train the last two abdominal muscles

The shape of a person’s abdominal muscles is determined by two conditions: innate and acquired training. 1. Whether a person can train 8 muscles, A lot depends on your innate genes. In other words, no matter how hard you practice, you can't reach 8 pounds. Even if you become a world bodybuilding and bodybuilding champion, there is no guarantee that you will be 8 pounds.

Some have 7 pieces, others have 6 pieces. In addition, the shape of the abdominal muscles cannot be perfectly symmetrical. Symmetry also needs to be innate. Whether it is symmetrical or not depends on the bones and even the distribution of the internal organs. On the other hand, it is acquired exercise. What we can do is to pay attention to the way of exercise as much as possible to achieve our own goals under our own innate conditions. Of course, everyone has abdominal muscles, both fat and thin people. Theoretically, fat people should have more abdominal muscles. The reason why some people are aware of it and some are not is because of subcutaneous fat. Therefore, if you want to have proud abdominal muscles, you must take two steps.

The first is to continue to exercise abdominal muscles to increase muscle, and the second is to lose fat. It is more troublesome to lose fat from abdominal muscles. The cortical content of the human body is uniform. There is no lazy way, just lose weight all over the body.

Abdominal muscle exercise is relatively boring and must be persisted. Basically, you have to exercise every day, and it is not easy to achieve results. The best way to lose fat is to do lots of aerobic exercise.

Since you are asking about how to exercise abdominal muscles, I won’t talk about how to lose fat. Here’s a piece of advice for you: don’t fall into the misconceptions about building 8-pack abs.

Hope this helps.

3. How to exercise abdominal muscles for beginners

How to exercise abdominal muscles quickly without any foundation? Body fat rate is a very important indicator that affects the visibility of abdominal muscles. For example, if you have a big belly and no amount of abdominal muscle training is effective, it may be because your body fat rate is too high. Because fat covers the outer layer of muscles, no matter how effective abdominal muscle training you do in the world, if your abdominal body fat is too high, you will not see any abdominal muscles.

Our abdomen is divided into the rectus abdominis and our external oblique muscles. When we practice abdominal muscles, what method should we use to practice these parts, such as practicing my How do I practice my upper abdomen? How do I practice my mid and lower abdomen, as well as my external obliques? These are definitely different, so today we It will be completely analyzed and tell you how to practice our abdomen in sections.

For example, when practicing the upper abdomen, we will use the lower limbs to be fixed. When practicing the lower abdomen, we will use the upper limbs to be fixed. When practicing the middle abdomen, we will use the trunk to be fixed to practice our external abdominal obliques. When using muscles, a rotation of our body will be used. Because it has such a function,

So today I will first teach you how to demonstrate and explain the movements.

1. Lying on your back and doing abdominal crunches:

What you need to do is to put your feet on the ground. The approximate angle is 90 degrees. Hold our shoulder joints with both hands. Remember not to hold your head. , this is a more common mistake. Keep your chin in and pay attention to when you do abdominal crunches. What you need is to exhale upwards. What you need is to complete it at a slow speed, so that your abdomen can fully contract. feeling,

2. Reverse crunch:

Reverse crunch: It is a fixed movement of the upper limbs. It is practiced on our lower abdomen. Support the ground with both hands and hold With your legs bent, bend your knees and hips to find your chest. Be careful not to raise your legs too high, just enough for your pelvis to leave the ground. As you exhale.

3. Mid-abdominal exercises:

What we need is to keep the torso fixed, bend the knees and raise the hands above your head, find your heels with both hands, and don’t forget to breathe.

4. Russian twist:

Remember that your lumbar segment must be pressed against our ground, and then completely roll up your thoracic segment. At this time, you Tighten your upper abdomen, overlap your hands and use your thoracic spine to rotate. Be careful that your pelvis must be very stable and not sway with your movements.

What we need to do the above actions is that each action needs to be done 15 times, four groups each.

Such long-term training will definitely give you a perfect change. The above actions can help everyone develop perfect abdominal muscles. Of course, your body fat also needs to be lower. , it will be very obvious at about 10%. I hope you can show off your perfect abdominal muscles!

4. Ask for common sense about fitness

The following points should be followed when formulating a training plan.

1. Simplicity comes first. Every trainer wants to find the training secret that can quickly develop muscles when he first starts, so he regards the training methods of celebrities as a treasure. However, most of the training methods of celebrities are quite complicated, including many isolated exercises, and some are self-created movements, which are very technical and intense.

Therefore, the training methods of celebrities are not the secrets that beginners are looking for. If there's a secret to bodybuilding training, it's science - the science of training.

For beginners, the science of training is simple, basic compound training, such as bench press, squats, deadlifts, etc. Although these simple actions are tedious, the results are undeniable.

Almost every champion relies on compound training to achieve "super bulk". Eight-time Mr. Olympia winner Lee Haney only started partial training after winning the U.S. championship. Before that, his training plan was almost all compound exercises.

The basic compound training is listed as the "main course", with the purpose of enhancing basic qualities, building large muscles, and laying a solid foundation for future "careful training". 2. Clear goals: It is best to list your training plan on large paper and large characters. The training goals should be written in the most eye-catching position with a red pen.

The more specific it is, the better, such as "I want to build thighs with a circumference of 60 cm!" or "Weighing 70 kilograms and 18-pack abs!" When you are tired of boring training, when When you want to be lazy, those eye-catching words will impress you deeply and make you feel ashamed of your laziness. 3. Continuity and Progressiveness Continuity and progressiveness are two important principles for formulating training plans.

If you do not insist on training, the muscles will not get continuous and regular stimulation, resulting in slow growth; if the training intensity is not increased, the muscles will adapt to the stimulation provided and the growth will be slow. slow. An effective plan not only ensures the continuity of training, but also ensures a gradual increase in training intensity.

Frequency, quantity, and intensity are the three elements of a training plan. The amount and degree of these elements are determined by whether training can be sustained and progressive.

So, don’t interrupt your training, don’t miss a training session. On the contrary, training should not be too frequent, the amount of training should not be too large, and the weight should not be increased in a hurry, otherwise it will cause overtraining and even injury due to overload.

Then you will have to interrupt your training. 4. Frequency Frequency refers to how many times a week you practice.

The frequency setting depends on your recovery ability after training, which in turn depends on three factors: physical fitness, sleep and nutrition. In addition, the impact of the nature of your work and family burden on your ability to recover cannot be ignored.

If your work and household chores take a lot of energy and energy every day, it will slow down your recovery process. Generally speaking, it is more appropriate for junior trainers who have jobs and families to perform two cycles of weight exercises a week.

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

The two-week cycle is based on the average recovery ability of the human body. Ensuring sufficient and non-delayed recovery time not only takes into account the continuity of training, but also does not destroy the progressive nature of training. Carrying out two cycles of weight exercises a week can make the time more flexible. Those with larger body fat can also arrange 30 to 40 minutes of aerobic training on the rest day between the two cycles.

However, the intensity of aerobic training should not be too high, and a heart rate of 120-140 beats/minute during training is appropriate. 5. Quantity Quantity refers to the amount of training, how many sets, how many times per set, and the length of rest time between sets.

First of all, the arrangement of the number of groups is not fixed, but each action must have a warm-up group. The functions of the warm-up group are: 1. To accelerate metabolism and enter the training state; 2. To fully mobilize joints and ligaments to avoid injuries.

Secondly, the formal group is preferably 2-4 groups. A smaller number of groups will help improve training efficiency. The number of each formal set is 6-12 times, and the warm-up set should be no less than 20 times.

Again, the interval between each group is generally no more than 2 minutes. The interval time depends on the physical condition, and more than 2 minutes is allowed, but chatting or doing other things that affect training during the rest period is not allowed.

Otherwise, it will not only delay the training time, but also reduce the training efficiency and destroy the continuity of training. Finally, each training session 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, causing muscle loss.

For beginner trainers, streamlining time and improving efficiency are habits that must be developed. 6. Intensity Intensity refers to the level of load you bear during training.

Load levels depend on three factors: weight, training intervals, and level of exhaustion. "High-intensity" means training to near-failure with heavier weights in each group under the premise of shorter training intervals.

The concept of "exhaustion" is "the inability to complete a time." The key point of "high intensity" is to reach the edge of failure, not failure; because when failure occurs, the muscles cannot complete a complete movement, and the muscle fibers are not fully contracted and the muscle fibers cannot get enough stimulation.

In addition, when muscles lose control of the training weight when exhausted, there is always a risk of injury. Therefore, complete failure is not advisable for beginners.

It is important to understand the concept and key points of "high intensity" in how to increase weight. Because increasing weight will affect the number of training times and the degree of exhaustion.

Friends who are just getting started should be careful not to increase weight too hastily. Here's an effective method.

When you first start training, the number of times that the weight used in the formal set allows you to complete (that is, the number of times you train to failure) is: the target number of tens of 5 times. For example, if your goal is 8 reps, then the weight you use should allow you to complete 13 reps, and stop after 8 reps.

Over the next 6-8 weeks, gradually increase the weight until the weight you are using allows you to complete 9-10 reps, and you still stop at 8 reps. Maintain this intensity training for 2-3 weeks, then change the target reps to 6 reps and use weight training with 11 reps to failure.

Next, still use the above method to increase the weight. Muscle growth depends on the stimulation received.

Only by frequently changing variable factors such as weight and frequency can the muscles remain sensitive to the body and continue to grow. Mastering the above six points can help you develop a training plan that suits you, and the real test is.

5. How to exercise abdominal muscles

If we want to exercise abdominal muscles well, we should first understand the function of abdominal muscles.

The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk to flex and rotate and prevent the pelvis from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.

Air boarding:

Lie on your back on the floor with your lower back against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, raise your upper body, touch your left knee with your right elbow joint (Picture 1), maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

Fitness ball crunches:

Lie flat on the fitness ball, with your feet flat on the ground, your hands on the sides of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees (Picture 2), hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

Leg raises and crunches:

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground (Picture 3), hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

Reverse crunch:

Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, your legs raised at 90 degrees to your upper body, and your legs crossed , the knee joint is slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.

Traditional Crunch:

Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground (Figure 5). Hold for 2 seconds, and then slowly return to the starting position.

It was found through electromyography (EMG) testing that air boarding is the most effective exercise for exercising the rectus abdominis muscles. Ranked second is leg raises and crunches, and third is fitness ball crunches. Research shows that the abdominal muscles produce the greatest activity when an exercise requires their sustained stabilization and body rotation. Because of the need to control balance in an unstable environment, medicine ball crunches require more muscle contraction and control than traditional crunches when performing crunches.

Bench Crunches. Lie flat on the ground with your calves resting on a bench (or chair, bed edge, or steps), and use your abdominal muscles to sit up your upper body. When returning, slowly lower your shoulders to the ground and keep your abdominal muscles tight.

Be careful when doing this action: 1. Do not put your hands behind your head. Because when you are about to reach exhaustion, you will use your hands to hold your head hard, which will cause damage to the neck muscles. 2. The higher and straighter your shoulders are from the ground, the better, but your waist should be close to the ground. 3. Pay attention to keeping your upper body stable. 4. Don’t exert force on your feet

In fact, to achieve the best results, it is recommended to try to do a variety of different exercises regularly, because this can exercise different muscles and make it less likely to get boring. No matter which exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of abdominal training is muscular endurance, not muscle and strength gains. Finally, remember to stretch your muscles after your workout.

6. How to train abdominal muscles in the most effective and suitable way for students

I graduated from high school and have some experience in the gym!

In fact, abdominal muscles are the most difficult muscle to train. If you want to train good-looking abdominal muscles, you have to endure hardships.

Sit-ups are the most common and most effective method!

Leg rest sit-ups

A. Key exercise areas: upper abdomen. B. Starting position: Lie on your back on the ground, put your calves parallel to the bench, so that the thighs are perpendicular to the ground, and your hands can be folded in front of your chest or your hands can be crossed and hugged behind the neck. C. Action process: Slowly bend the shoulders toward the knees until the shoulder bones are 1 to 2 inches away from the ground, and keep still for one second. Then, return to the starting position. Repeat. D. Training points: When flexing and contracting, in order to better contract the abdominal muscles, keep the lower back close to the ground.

At the beginning of a weight training program, avoid jumping or bouncing during each lift.

Supine leg raise

A. Key training areas: lower abdominal area and upper thigh flexor muscles. B. Starting position: Lie on your back on a bench or an inclined board, with your lower back close to the bench surface, and your legs together and straightened naturally. C. Action process: Keep the trunk and lower back close to the ground, bend the knees slightly, and lift the legs upward until the thighs are vertical to the trunk. Then, slowly lower your legs. Repeat. D. Training focus: When the back is always close to the bench, it tightens the lower abdominal muscles. If the lower back is bent or lifted off the bench, it will affect the contraction effect of the lower abdominal muscles. In order to enhance the training intensity, you can also practice lying on your back on an inclined board

Rectus abdominis

Lying on your back

The starting position is lying on your back on a flat mat or with your head up. Lie on your back on an incline board. Hold the fixed object behind your head with both hands and straighten your body. During the movement, contract your abdominal muscles and bend your straight legs upward to the maximum extent possible. Hold for a second, then slowly lower your legs. Breathing method: Inhale when bending the legs upward, and exhale when lowering the legs. Note that when lowering your legs, you still need to control your abdominal muscles and don't let them fall too fast.

Seated Leg Retraction

Starting position: Sit on the edge of a stool with your hands behind your back on the stool. Extend your legs straight forward. Action process: Bend your knees and retract your calves to the highest possible point. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: Inhale when you retract your calves and exhale when you land.

Key points to note: This action is relatively simple, and its effect depends entirely on the height of the knee lift and the speed of the action. The higher it is, the slower it is, and vice versa, the smaller it is.

7. Build eight-pack abs in 10 days

It is impossible to build eight-pack abs in 10 days

Abdominal muscle training suggestions

< p> 1: Exercise method

1. Frequency

Exercise abdominal muscles every other day. In terms of quantity, although many people do hundreds of sit-ups at a time, I suggest that you pick 2 to 4 exercises that are most effective for you, and only do three sets of 30 to 50 times each. Each set should be fully Exhausted.

2. Weight

The greater the weight used during abdominal muscle training, the greater the possibility of irregular movements, and it will also make the waist thicker. The idea that adding weight will burn more fat is wrong. Therefore, it is recommended to use tension and control instead of weight bearing.

3. Correct your condition

When practicing abdominal muscles, you should keep the abdominal muscles continuously tense throughout the entire set. Do not let them relax whether at the beginning or at the end of the movement. .Always reach complete failure. Each set should be done to complete failure. Don't count the reps. Keep doing it until you can no longer contract your abdominal muscles. It doesn't have to be completely straight. When practicing abdominal muscles, don't arch your back but keep your chest slightly inward.

3. Hanging leg raise

When doing this action, you should first pay attention to avoid swinging, tighten your body, and control the speed of the movement. I rotate my knees from side to side for *** intercostal muscles, which also works my obliques. The key to a correct leg raise is to extend your hips slightly forward. "It's certainly comfortable if you just simply raise your legs," but that's just *** the buttocks and not the abdominal muscles

4. Sitting leg lifts

This action can better *** Lower abdominal muscles. Sit on the edge of the bench, stretch your legs forward and downward, tilt your body back about 10 degrees, hold the edge of the bench to maintain balance, and lift your legs up until your toes are parallel to your eyes. Then control. Control and tension are crucial in the entire movement. A slight negligence may cause lower back injury. As the abdominal muscles become more and more tired, you can gradually bend the knees until complete failure.

< p> 5. Sit-up

In the starting position, lie on your back on a flat mat or on an inclined board with your head facing up. Hold the fixed object behind your head with both hands and contract your abdominal muscles during the whole-body straightening movement to keep it stretched. Bend the straight legs upward to the maximum extent possible. Hold for a second, and then slowly lower the legs. Breathing method: Inhale when bending the legs upward, and exhale when lowering the legs. Control your abdominal muscles and avoid falling too fast.

6. Lie on your back and curl up your legs.

The starting position is lying on the bed or on the ground with your knees bent and your calves raised. , do not let it fall, hold your head with both hands.

7. Breathing

Breathing method: Inhale when curling forward and exhale when falling back. Note that when curling forward, the waist should sink down to the bed or the ground, and the abdominal muscles should contract as much as possible.

2: Diet

Strong muscles are inseparable from exercise, and eating the right food is also crucial. What you need to build muscle: Complete and adequate nutrition that includes all key proteins, fatty acids, vitamins, minerals and antioxidants. Carbohydrates should be thought of as muscle-targeting foods that have anabolic and anti-catabolic effects and are good for building muscle.

Meat, dairy products and eggs are the most anabolic foods. However, because the biological value of meat is much lower than that of dairy products and eggs, the latter two are recommended as the main source of protein.

Three: Aerobic exercise

1. Running.

Daily running is one of the cheapest and most effective ways to exercise abdominal muscles. Make a decision based on your own physical fitness every day. You can run three to four kilometers as a warm-up exercise. Running can exercise the coordination of the body. Expanding lung capacity is an essential exercise before exercising your abdominal muscles.

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. Those with poor physical fitness Do 100 reps. If you are in good physical condition, do 200 to 400 reps. You can also keep adding them according to daily conditions, so that you can quickly exercise perfect abdominal muscles.

3. Twisting exercises

After doing sit-ups, you can also do twisting exercises while resting and relaxing. First twist from the left to the right, and then twist from the right. To the left, make a group of ten movements. Slow down the movements as much as possible and complete them within five seconds. This can not only relax the tension in the whole body, but also exercise the muscles of the waist and abdomen to achieve good results.