Abdominal muscles are important stabilizing muscles that help maintain posture, especially in the pelvis and lower back. Abdominal muscles include: rectus abdominis, transverse abdominis, internal obliques, and external obliques.
1. Freehand:
A: crunches sit-ups:
Starting position: supine, knees look, feet flat, hands and head to keep the spine upright, the abdominal muscles to complete this training.
Description of action: The upper body flexes slowly upwards through the flexion of the trunk, and the upper body clings to the knee joint. It persists for a while. Repeat the above action. Note that you should exercise slowly, exhale when you distort the upper body, and do not fix your feet.
B: Side support:
Starting position: The right hip is on the ground, keeping the shoulders, hips and knees in the same straight line, with the right hand on the ground, raising the buttocks to ensure that the midline of the body is straight.
Description of action: The purpose is to keep the body in balance for a certain period of time. Avoid the forward rotation of the hip joint. Keeping your right elbow on the floor can reduce difficulty. Make sure the head, neck, and spine are in a straight line. Left and right alternate.
C: Body rotation
Developed muscle: intra-abdominal, external oblique.
Number of repetitions: The beginners 10 times per direction, there are trainers 20 times in each direction.
Points: The lower limbs rotate from one side to the other until the knees touch the ground.
Note: This exercise method is only suitable for exercisers with strong abdominal strength. (The left movement is suitable for beginners, and the right movement is suitable for trainers)
2. Free weights: (dumbbells, fitness balls)
A: Dumbbell lateral flexion:
Starting position: Keep your feet wide and shoulders wide, keep your body in balance, relax your knees, hold your dumbbells in your right hand, and stick your left palm behind your head.
Action Description: The trunk flexes to the right, the body slowly declines, slowly restores, and repeats. Left and right alternate. Maintains stability from hip to foot and inhales when the spine bends laterally.
B: The fitness ball stands forward:
Starting position: Standing in front of the fitness ball, the distance between the two legs is the same as the width of the hip. Place the forearm on the fitness ball and lean forward. Always keep the balance of the body, relax the shoulders, raise the chest, and sink the shoulders.
Action Description: Slowly advance the ball while ensuring the spine is centered and the shoulders balanced. During training, the abdominal muscles contract and participate in exercise. reduction. Repeat the above action. Inhale while rolling the ball forward. The more forward the ball, the longer the lever, the greater the difficulty.
3. Large equipment:
A: Horizontal bar
Starting position: Hold the bar with both hands and the body is suspended. The distance between the two hands is slightly larger than the shoulder width. Keep your chest high, center your spine, sink your shoulders, hang your legs, and rely on abdominal strength to keep your pelvis stable.
Description of action: Lift the knee joint up to the same level as the hips, keep the torso firm, restore, and repeat the above actions. Don't shrink your shoulders and keep your chest up.
B: Abdominal trainer
How to use: Keep the chest close to the plate and press firmly with the abdominal force.
C: Downswing Chair (for sit-ups)
Exercise function: sit-ups.
Exercise methods: obliquely lying on the back plate, doing sit-ups.
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