Does abs work for running, does running work for abs

Professional athletes are running with their hips, so,AbsPowerful and useful for running!

The abdominal muscles are very important for human movement, and the abdominal muscles are the connective tissue of the human body.

An important part of the composition, including:

Rectus abdominis, external oblique muscle, internal oblique muscle.

Transverse abdominis muscles. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward.

Abdominal muscles. It also plays an important role in the movement and stability of the lumbar spine, and can also control 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 have a very high level of physical fitness in competitive sports and even in everyday life.

Or at a competitive level, you can't do it if you don't have enough waist and abdominal strength.

Here are some small ways to exercise your abs

Supine crunch: Training site: upper rectus abdominis.

How to do it: Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed over your shoulders. Exhale the head, shoulder blades.

Lift off the ground and inhale to reduce. Be careful not to hold your head with your arms to avoid putting pressure on your cervical spine.

Supine side crunches:

Training site: internal oblique muscle, external oblique muscle.

How to do it: Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed over your shoulders. Exhale your head, lift your shoulder blades off the ground, and turn your body around with your right shoulder to your left knee.

Be careful not to hold your head hard with your arms to avoid putting pressure on your cervical spine, and at the same time control the muscles when lifting and not be too stiff.

Reverse crunch: Training site: lower rectus abdominis muscle.

How to do it: Lie on your back and lift your knees with your feet together.

Perpendicular to the top of your pelvis, place your hands at your sides. Gu Pan rolled forward and upward to lift off the ground, and the lower half of the lumbar spine was partially lifted off the ground. Pay attention to the lumbar spine should not be too far off the ground to avoid excessive pressure on the lumbar spine, this movement is suitable for intermediate and advanced trainers.

Plank: Training site: transverse abdominis.

Essentials: Lie on your stomach, your forearms and toes touching the ground, chest up, abdomen tucked, shoulders down, keep head, back, hips and heels in the same line. Pay attention to the stability of the body, and do not sink the lumbar spine too much.

Professional athletes run with their hips, so waist strength and abdominal strength are also very important. Of course, arm strength is also a factor that cannot be ignored.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

<> running can build out your abs, but you need to stick to it and eat a reasonable diet. During the exercise of abdominal muscles, it is necessary to supplement a large amount of high-quality protein, such as protein powder, which can speed up the process of fat loss and muscle gain. Run for more than 30 minutes a day with abdominal exercises such as sit-ups, planks, etc.

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.