Many fitness friends complained that a variety of abdominal exercises, abdominal muscles have not been exercised, so they are very distressed, do not know what method to practice the most effective, today we will talk about the whole topic. Want to make the abdominal muscle obvious exercise out, we should target the abdominal muscle planned exercise, abdominal muscle is actually a large muscle group, it is composed of rectus abdominis, external abdominal oblique muscle, internal oblique muscle and transverse abdominal muscle, fitness effect is good or bad, is the performance of these four muscles, we usually exercise rectus abdominis and internal and external oblique muscle mainly through abdominal exercises, and transverse abdominal muscle is mainly flat support. If there is no effect, the problem is mainly in the following areas.
The first aspect: muscle adaptation to a single action exercise
Some health friends too much trouble, unwilling to try a variety of variations of abdominal exercises, only 1-2 exercise methods, resulting in abdominal muscles have long adapted to the stimulation of this exercise, is the number of exercises, will not give the muscle effective exercise, affecting the growth and shaping of the muscle.
The second aspect: the action is too fast, reducing the degree of stimulation of the abdominal muscles
Some health friends in order to complete the exercise program faster, so in the abdominal roll training, often at a fast speed, so the degree of stimulation for the abdominal muscles will be reduced, so in training, the highest point of each action or the lowest point, there should be a peak contraction time, continuous contraction of the abdominal muscles, improve the degree of stimulation, the effect will be more obvious.
The third aspect: the body fat rate is too high
Some fitness friends just blindly exercise abs, and for their own body fat rate but little attention, if the body fat rate is higher than the standard, it is very difficult to train abs, the general minimum standard of body fat rate for boys to maintain at 15%, while the minimum body fat rate for girls to maintain at 20%, so want to exercise abs first test their body fat rate is within the standard range, if high that please you first fat loss, then practice abs.
The fourth aspect: can not do multi-angle exercise abdominal muscle
Many people like to do flat support and leg curl exercise, so that the rectus abdominis and transverse abdominis become more developed, while the exercise effect of the external and internal obliques is not obvious, but also affect the shape of the entire abdominal muscles, so it is very important to strengthen the exercise of the external and internal obliques.
Here we will recommend a cross exercise movements, mainly for these two muscle exercises, to help you deeply strengthen the stimulation of these two muscles, so that the overall exercise effect of the abdominal muscle is stronger.
Crossover
Action posture: body lying flat on the yoga blanket, arms bent at the elbows, hands half-clenched fist on the side of the ear, fist up, the part above the hip pressed to the ground, legs bent knees to keep the thighs and calves vertical.
Movement process 1: Keep the stability of the lower limbs, lift the part above the shoulder blades, do not hold your head with both hands to avoid cervical spine injury, the part from the shoulder blades to the hips should be close to the yoga blanket.
Action process 2: Then make the relative elbow and knee joints touch, while the other leg straight, toes pointing to the ceiling, hold the action for 2-3 seconds, feel the contraction and stretching of the internal and external oblique muscles, then change legs for practice.
Training intensity: left and right legs each do 3-4 groups, each group do 15-20 times, rest 15 seconds between groups.
Note: Throughout the process, first keep the legs stable, to ensure the correctness of each step of the movement, the movement speed should be slow, to maximize the stimulation of the internal and external oblique abdominal muscles.
The above action can challenge the ordinary curl, its role needs to be experienced in practice, just a few minutes a day, you will get big benefits from it, but it is recommended that friends grasp the degree, do not make the other muscles of the abdominal muscle out of balance exercise, which will also affect the creation of the abdominal muscle.
