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In addition to sit-ups, what movements to exercise the abdominal muscles

xiaolli11272010-02-09 08:01:55 +0000 #1
best to Videos
Fast Food Live2010-02-09 08:16:43 +0000 #2
abdominal exercise video

you.video.sina.com.cn/b/21429156-1617406137 . html
Xu vesicles2010-02-09 08:12:37 +0000 #3
Forced Jiuhao La
_opportunity_2010-02-09 09:22:10 +0000 #4
How to train a body-building abdominal muscles in the body

the abdomen of the most central, is particularly vulnerable to high-profile position. From the human body-building point of view, the true should be thin and fit and strong abdominal waist and abdominal muscles constitute a clear line. Therefore, please do not ignore the abdomen Bodybuilding.

1, sideways bending movement upright. Legs spread apart and arms held about flat, upper body flexion, with enough left to his right foot, right arm naturally on the move, legs and arms are not bent, inhale, and then restore, breath. Repeat pulls direction, and even do 8 times.

2, supine position with bent knees in sports. Left arm posted flat ground, legs straight and knees at the same time after the initiation, suction, so that the thigh close to abdomen, then exhale slowly restored. Repeat 8 times.

3, leg raise exercise abdomen is mainly under the abdominal muscles. Upper body supine, legs straight and raise as much as possible, and then slow down again. Done this exercise, the knees bent to continue to do the same action. Repeat 8 times.

4, sitting flexion tuck supine exercise mainly the upper and lower abdominal muscles. Legs straight and upper body backwards to maintain body balance, then knees, abdomen, so that extreme abdominal fold Qu. Exercise their feet can never touch the ground or bed.

5, "riding a bike" campaign in supine position. Flexion and extension rotation of the legs, riding a bike to imitate the movement, action, fast and flexible, as far as possible large range of flexion and extension. Lasted for 20-30 seconds.

6, Twister and a hand grip or pull some heavy weight for various positions of the Twister and turning exercises, in order to exercise external oblique and lower back muscles.

Or more sports, everybody can choose according to their own circumstances and, based on physical status of each exercise by a few up, and gradually increase to 2 times a day.

How to quickly train a sexy wave of increasing prevalence of abdominal muscles

movement, but must be in the gym to train the abdominal muscles do? The answer is: no. Of course, a professional fitness can be trained out of Perfect abs, but not in the gym and can be trained out of beautiful abdominal muscles. This time we will introduce you some moves, so that you can train the abdominal muscles at home; and we were divided into three sectors of action: elementary, middle class, advanced. Give you a different choice. In the absence of introduction before the first coach to remind you some important things and ideas:

1. Pre-exercise warm-up will take a few minutes to do.

2. Do not irritable, muscle training, moves more slowly Indeed, the effect of the more obvious, and the action is indeed better than hastily done to a valid.

3. Body fat and more people have to do first cardio exercise such as jogging, swimming, riding a bicycle and so on. Four to five times each week to do cardio exercise, and the time to do cardio exercise must be more than 40 minutes. If you do resistance training alone is no use, because you muscles are trained to cover the fat.

4. Body fat and more people are 21:00 Try not to eat after.

5. Intake of food, try a little less starchy foods such as rice, pasta, bread ... and so on, to lean meat, fish, eggs, vegetables and sweet fruits were less instead.

6. Exercise forced expiratory and vice versa suction.

7. To do when the abdominal muscles, lower back muscles antagonistic muscles, lower back problems so people have to go to the doctor, doing abdominal training must live within its means for the next time there will be no back discomfort.

8. Another point is important: endurance + determination + perseverance

ready?

Take a few minutes each day, according to the different levels of the three groups at every level have done, I believe that soon, you will have a perfect abdominal muscles of each.

A Primer

1. Abdominal body

Reverse Crunches reverse roll back under the force: a low-risk

body lying on the ground, hands flat on both sides of the body for stability in the body, feet, knees about 90 degrees combined. Movement, force the lower abdomen hips lifted, so that the knee as close as possible to your chest, then slowly return to starting point. The next 15-20 repetitions.

2. Flanks flanks Broom Twists Twist

lower back by the force: a low-risk

legs open with the shoulder width, knees Microbend, his hands on the long sticks on the open. Rotate upper body exercise is about 80 degrees, then slowly return to being the right spin. Under side of the 25 repetitions.

Note: The lower back and spinal problems who do not too much rotation, as well as lower body rotation of the position will not moved.

3. Abdominal Crunches: Touch Knee-Lower body touch the knee roll back force: a low-risk

upper body lying down, and knees at about 60-90 degrees into the hands placed on the knees. Movement, led by upper abdominal force at this time Shuang Zhang will move forward slightly, as long as there is upper abdomen can feel forced, then slowly come back, do not let the shoulders touch the ground. The next 15-20 repetitions.

4. Compound action upper abdomen and lower abdomen, lower back Elbows to Knees

force: the risk of

upper body lying down, his hands placed in the ear next to your feet off the ground knees greater than 90 degrees, the angle the greater the more difficult. Movement, abdominal body and legs inward driving force, so that the elbow as close to the knees, slowly return to starting point, not to lay down their legs, shoulders do not touch ground. The next 12-15 repetitions.

B in the order

5. Leg Raises lower abdomen, lower back straight legs give

force: high-risk

body lying on the ground, his hands placed on the bottom side below the feet straight merger. Movement, abdominal force lifted his legs, knees slightly bent can not be completely straight, this time into the body of about 90-100 degrees. When slowly back down, heel does not touch the ground. Repeat Count 12 under.

6. Flanks Side Jackknife

lower back by the force: a low-risk

body to the left lie down in a straight line, left palm placed on the right flanks, the left leg bent at about 90 degrees, right hand on the ear next to right foot straight. Exercise with the flanks at the same time to promote upper body and right leg inward, and then slowly return to starting point, feet do not touch the ground. Repeat Count 12 under.

Note: Do not only the first turn, let the upper shoulders off the ground as far as possible.

7. Epigastric abdominal volume Crunches Knee Bent body "knees"

lower back by the force: a low-risk

upper body lying down, and knees at about 60-90 degrees, with both hands placed on the ear side. Movement, driven by the strength of abdominal upper body, so close to the thigh, knee and elbow as far as possible, and then slowly back, shoulders do not touch the ground. The next 12-15 repetitions.

8. Compound action upper abdomen, lower abdomen, flanks Bicycles bike

lower back the air force: the risk of

upper body lying down, his hands placed in the ear next to your feet off the ground at about 90 degrees flexion. Movement, driven by the strength of the whole abdomen, upper body twist, lower body like a bike with a right elbow as close as possible left knee, right leg straight as far as possible, and then change sides, the left elbow, right knee as close as possible. Repeat Count 12 under.

NOTE: Action can not be too fast.

C Advanced

9. Hip Raise lower abdomen, hips lower back on the move

force: the risk of

body lying on the ground, hands flat on both sides of the body for stability in the body, feet and body combined swarmed about 90 degrees . Exercise, the lower abdomen hips driving force on the move, so that the buttocks off the ground, so that the focus falls on the shoulders, then slowly return to starting point, the buttocks do not touch ground. The next 10-12 repetitions.

10. Flanks Side Leg Raises: Both Legs feet flanks lift

lower back side of the force: a low-risk

This action is extended from the top flanks Side Jackknife, the upper body position remains unchanged, lower body legs straight. Legs and upper body exercise at the same time inward swarmed, and then slowly return to starting point, feet do not touch the ground. Repeat Count 12 under.

Note: Do not only turn his head around, to upper shoulders off the ground as far as possible.

11. Epigastric Toe Touches touch-foot roll body

lower back by force: the risk of

upper body lying down, hands and body straight about about 90 degrees; combined swarmed around his legs and body is about 90 degrees. Movement, abdominal driving force refers to the body as far as possible with both hands near the toes, then slowly come back, shoulders do not touch the ground. Repeat Count 12 under.

12. Compound action upper abdomen, lower abdomen, Jackknife (V-ups)

lower back by force: high-risk

body lying down hands and feet all straight. Movement, hands and feet while moving toward the center, then slowly down, heels do not touch ground. Repeat Count 12 under.

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