In the previous series of training exercises, we introduced how to better train biceps, so from Today I will introduce an article on abdominal muscle training. Abdominal muscles are a part that many men hope to have but cannot achieve the effect no matter how hard they train. Having 6 strong onesAbdominal muscles can make your body more perfect, and abdominal muscles do not have to be trained by men. Women can also train them. Women's training can not only make the waist slimmer, but also make the overall curve slimmer. Obviously, low-intensity training will not produce obvious abdominal muscles, it will only be hidden under the skin, so ladies can rest assured. So today, let’s start the first exercise for training abdominal muscles - "Rectus abdominis training - supine hip lift and leg lift< /strong>".
Butt lift and leg lift may seem very similar but there are still essential differences. In fact, there is no confusion based on the English names. Leg raising requires the legs to be straight, which can isolate the lower abdomen; while hip raising and leg raising have a wider range of motion, usually bending the knees, and can exercise the entire rectus abdominis (i.e. upper and lower abdomen), and can also involve the buttocks and back muscles. group.
Lying on your back and raising your hips and legs is the simplest among them, and it is a good choice for people with weak upper limb strength.
Target muscle training: The entire rectus abdominis (in addition to the rectus abdominis, it also involves the buttocks and back muscles) )
Action essentials:
1. Lie flat on a mat or a flat bench (but use both hands Be able to hold on to the stool to maintain stability).
2. Close and slightly bend your legs, lift your legs,Until the entire abdomen contracts, the lower back has left the ground and the thighs are close to the head instead of in a vertical position. This is also the difference from supine leg raises.
3. Pause, resume, repeat.
Notes:
1. Pay attention to the difference between lying on your back and raising your legs. The range of motion is much larger. When raising the legs, the lower back has left the board to the point where the entire upper and lower abdomen can be fully contracted.
2. Don’t rely on inertia to complete the movement quickly, but use the abdomen and buttocks to complete the movement slowly and in a controlled manner for the best effect.
3. Lying on your back buttocks and leg raises is actually a horizontal buttocks and leg raise, so the corresponding similar action, the inclined plank buttocks and leg raises, refers to the buttocks and leg raises performed on an inclined plank, which is slightly more difficult. ;You can even add dumbbells to increase the weight (bottom right).