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Introduction to shaping abdominal muscles | Browse: 298 123 | Update: 2012-04-191:56 | Label: abdominal muscles 272.
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It is the dream of all men to have sexy eight-pack ABS. Then we need to understand the abdominal muscles, from the rectus abdominis is also the shallowest muscle, and the muscle fibers are longitudinal. There are also two muscles, the external oblique muscle and the internal oblique muscle, which help the body realize the function of turning, one is V-shaped and the other is A-shaped. Another piece that can't be ignored is transverse abdominis muscle, which belongs to deep muscle and plays a role in stabilizing the body. So start practicing now!
Yes, if you don't go to the gym, the following methods are more effective and comprehensive.
Steps/Methods Lie on your back and roll your abdomen:
Training site: upper part of rectus abdominis
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.
Supine roll:
Training site: internal oblique muscle and external oblique muscle.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff.
Reverse abdominal roll:
Training site: lower part of rectus abdominis
Action essentials: lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and put your hands on your sides. Look ahead, roll up and lift off the ground, and lift the lower half of the lumbar spine off the ground. Pay attention to the lumbar spine not to leave the ground too much to avoid excessive pressure on the lumbar spine. This action is suitable for middle and advanced trainers.
Flat bracket:
Training site: transverse abdominis muscle
Action essentials: prone, forearms and toes on the ground, chest out and abdomen in, shoulders sinking, head, back, hips and heels in the same straight line. Pay attention to the stability of the body and don't sink too much in the lumbar spine.
Matters needing attention: each movement should be 12- 15 times, 3-5 groups, 5 times a week, and 30 minutes of aerobic training will be better. If you want to increase the intensity of exercise, it is recommended to put a weight-bearing barbell on your chest, and children's boots with bad cervical vertebrae are not recommended. Come on! Let's fight for the abdominal muscles!