How to train abdominal muscles most effectively
The abdomen is at the very center of the body and is a particularly noticeable part.
From the perspective of human bodybuilding, a truly bodybuilding abdomen should be composed of thin and powerful waists and clearly defined abdominal muscles.
Therefore, please do not do bodybuilding exercises for the abdomen.
1. The best posture for upper abdominal exercise: Method: Lie on your back with your knees bent and your calves placed horizontally on the back of your chair.
Your thighs should be vertical with your hips close to the chair.
Slowly bend your body at an angle of 30 degrees to the ground, keeping your posture.
Lie down slowly.
For better results, straighten your legs.
Increase strength: Raise your legs.
Raising your leg directly in the air will increase the difficulty, but it will be more effective.
Because the hip and leg muscles cannot support, it will contract the abdomen, especially the upper abdomen, to withstand all movements.
Wrong abdominal exercise posture: Quick straight leg crunches.
This will only exercise the leg muscles: the abdomen will be exercised very little and the effect will not be significant.
Because in most cases you will use impulse, especially when your arm is straight behind your head or you use your arm to push your head up.
(This is Dr. Wayne Westcott, Quincy, Mass., South Bank YMCA.) Sit-ups will put a lot of pressure on the lower back.
2, the best exercise posture for the lower abdomen: Method: Lie on your back with your palms facing down and place on both sides of your thighs.
Slim, lift your thighs perpendicular to the ground, and bend your calves horizontally.
Then slowly tighten the abdominal muscles, lift the hips 2-5cm, and maintain this position.
(The upper body and arms relax), then slowly lower the top.
Wrong lower abdomen exercise: Raising straight leg.
The legs and buttocks move the most, and the abdomen does not get more exercise.
At the same time, a lot of pressure is concentrated on the lower part of the rear end, increasing the chance of injury.