Where is running a workout? Why do I train my abs even if my abs aren t moving? Curious

Do you need waist strength to support your whole person to run forward?

Running can exercise the abdominal muscles to a certain extent, but it cannot reach the degree that the abdominal muscles are very developed, and you can achieve better abdominal muscle training results through special abdominal muscle exercises.

When running, the center of gravity of the body is raised, the waist and abdomen are tightened, and the tension is moderate. During the run, with the swing of the legs and upper limbs, the waist and abdomen are used as the core of the sail. Therefore, running can properly strengthen the abdominal muscles.

Specialized ab exercises are the main differential chain pathway to improve your abs. crunch exercises, 3 to 5 sets, about 15 reps each; frog jumps, 4 sets of 12 jumps each; Supine leg presses, 4 sets, about 12 in each group; Lying on the back with two heads, about 12 in each of the 4 groups. There are many ways to practice, choose the appropriate exercise method and training intensity according to your ability.

Precautions for abdominal muscle exercise: Running can achieve the effect of slimming the waist, and it can be practiced appropriately to improve the abdominal muscles; The intensity of abdominal muscle exercises should be suitable for you, not excessive; Ab exercises should be done gradually, alternating with a variety of exercises.

Running can help build abs, and the effect is very good, but it is unlikely to work the abs directly. Running is a full-body exercise in which the muscles of the whole body are exercised.

And when running, the abdomen must be tightened, and the waist and abdomen are used as core strength, so people who insist on running for a long time can quickly reduce their body fat content. In this way, combined with the exercise of abdominal muscles, insist on it every day, and the abdominal muscles will soon be slowly revealed.

If you run for more than 30 minutes, fat metabolism will enter a period of high-speed consumption. Therefore, running can help us reduce body fat, which is effectively reduced.

Fast running is about explosiveness, and jogging for long periods of time builds endurance and burns fat. Doing long jogging can reduce belly fat and make the abs look more visible, but jogging alone can't work the abs.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Running can't build abdominal muscles, but you can reduce body fat with a lot of aerobics, and when it is low enough, you can show the contour of your abdominal muscles.

Ways to exercise your abs:

1. To refine the abdominal muscles, you need to make the abdominal muscles block and protrude, the most classic method is still sit-ups, but it is easy to have misunderstandings here, the past sit-up method, especially the kind of quick doing, is very wrong. A really effective sit-up is when the person lies flat on the ground, then the feet are close to the ground, the knees are bent or raised to 90 degrees with the abdomen, and then the abdomen is contracted as in the past, and the upper body is raised, and the key here is that the waist cannot be lifted off the ground during the whole process.

2. In order to make the shape look good, it is very important to stretch fully after exercise. Many people will have pain in their abdomen for a few days after exercising, but this is a build-up of lactic acid, which does not mean that the exercise is in place, and stretching will relieve the pain.

3. Abdominal muscles and psoas muscles are "two sides of the same coin", while exercising abdominal muscles, we should also pay attention to the exercise of psoas muscles. Otherwise, the strength of the abdominal muscles will continue to increase, the front and back will be unbalanced, and it is easy to strain the waist in the process of exercise.

4. As a small muscle group, abdominal muscles are actually easier to train, and there will be obvious changes after a few months, and the difficult thing is to consume abdominal fat. Many people train their abdominal muscles for a long time but can't get in shape, the problem is not to gain muscle but to lose fat, and they need to reduce fat intake and increase aerobic exercise.

5. Exercise the abdominal muscles, whether it is supine abdominal curls (upper abdomen) or hanging legs (lower abdomen), the action must be slow, from muscle elongation to peak contraction always maintain "confrontation", do not use inertia to make it violent, the lumbar spine is easy to be injured. Sit-ups are easy to injure the hip joint due to the large amplitude of Li Wei, and they are no longer recommended by the coach, but have been changed to a curl action with a smaller amplitude and a more isolated exercise part. Sit-ups with your head in your hands can easily hurt your cervical spine and are the wrong move.

7. Learn to use the abdominal tucking machine for exercise, the abdominal tucking exercise machine of Aerlikon** is a good tool for exercising abdominal muscles. Ergonomic and mechanical structure design, streamlined appearance design, beautiful and generous, simple to use; The product is designed according to the fat burning characteristics of the human body, and after more than 20 minutes of easy exercise, it can achieve the purpose of fat burning and easy recovery.