Ab muscle formulas in anatomy science, how to exercise abs for beginners

External oblique muscle pocket Internal oblique fan face.

Transverse abdominis muscles, waistband The front of the trouser belt is attached to the plate.

Anatomy is a branch of biology that deals with the structure and organization of living organisms and can be divided into animal anatomy and plant anatomy. The main branches of anatomy are comparative anatomy, histology, and human anatomy. In anatomical research, the method of dissection is often used to study large organs, and the observation of tissues, cells, and organelles is done with a microscope.

Only a reasonable exercise can come out.

Four ways to practice your abs::

1. Sit-ups: Lie flat on the ground, rest your calves on the long board, and use the strength of your abdominal muscles to make your upper body sit up. Don't stretch your head too far forward to touch your legs, so that your back will leave the ground and your hips will share the work that should be done by your abs.

When restoring, the shoulders slowly fall back to the ground, and the abdominal muscles are always tense. Many people like to put their hands behind their heads when doing this exercise, but when sitting up, the hands only pull the head forward, which is not helpful for the abs, and the situation is different when the fist is placed in front of the chest.

2. Sit-ups with legs crossed: This is an advanced movement, which is also more difficult, but it can practice the upper abdomen and lower abdomen at the same time. Lie on your back on the ground with your right leg bent at the knee and your lower leg parallel to the ground.

Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and pick up your upper body. At the same time, raise your hips up and do a sit-up motion. When restoring, the shoulders should not touch the ground, and the buttocks should be slowly lowered so that the abdominal muscles are always in a state of tension and contraction.

When you're done, switch to your left leg and do the same.

3. Sit-ups: exercise the external oblique muscle. Lie on your back with your legs bent and your knees together on your side.

Place the leg on the side of the road arm flat. Fingers spread out on the ground. Bend your elbow with your other arm and rest your head lightly on your head.

When sitting up, the torso must not rotate, directly pick up, and the legs must not move. Tighten your abdomen completely, and your shoulders do not touch the ground when restoring. Then do the same on the other side.

4. Special effect sit-ups: people with abdominal obesity can do special effect sit-ups, which are very ideal for reducing abdominal fat. At the beginning of the exercise, the person needs to lie on their back at the end of the bed, with their buttocks down and out of the bed.

Once you're lying down, gradually bend your knees and place your thighs above your abdomen. Spread your hands horizontally at your sides and place your palms under your hips. Then push your legs hard with your abdomen and straighten your legs forward on a slow count of 10.

5. Note that at this time, the toes must be upward and make the body a straight line, pause at the top after completion, and then bend the knees at a speed of counting to 5 to return the thighs to the starting position. The back, shoulders, and arms must be kept relaxed throughout the exercise, and the main force should be the abdomen. The number of times you do it per day is set by each person according to their own physical condition.

It's called the abdominal muscle vertical line. The pectoral muscles are thick, and the line comes out naturally, many people don't, because the inside of the pectoral muscles is too thin, and the pectoral muscles are too thin naturally because the muscle content is too small, how to do it without gaining muscle.

Consistent sit-ups to work your abs. Start with 20 to 30 a day less. And then about 300 a day, the abs were very strong. The key is persistence!

Sit-ups: Place the soles of your feet flat on the ground, your knees shoulder-width apart, bend your knees about 90 degrees, and bend your knees to avoid back injuries. If you are immobilizing or holding your ankle, do not overexert yourself and avoid using the flexors of the thighs and hips, which will reduce the consumption of abdominal muscles.

The position of the hands depends on the strength of the abdominal muscles, and the more you put your hands on the head, the more difficult it is. In the beginning, you can do sit-ups with your hands at your sides, and when you get better, you can cross your hands in front of your chest or put them on the side of your ears. Do sit-ups slowly, as if in slow motion; It is not advisable to move too fast to avoid straining the abdominal muscles.

Breathe normally, don't hold your breath. When you sit up, you should exhale, which moves to the deeper muscles in your abdomen. After the body is 15 30 cm off the ground, pause briefly and tighten the abdominal muscles, then slowly lie down and return to the original position.

When your back hits the ground, you can start the next sit-up, and so on.

The vertical groove in the middle of the abdominal muscles is called the vertical line of the abdominal muscles.

Exercise method: 1. It must be running, jogging with sprinting for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups, 30 per group, exercise about 3 times a week. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

In addition, sometimes using planks instead of sit-ups is also good for the 11th line. Planks are also done in about 3 sets, each set of about 1 minute.

4. Dietary attention: Lemon water drinking lemon water can help people eliminate toxins in the body, including various visceral organs, purify and smooth the stomach and intestines, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking general soy milk every morning can also help to lose fat.

Generally, low-carb - staple food is eaten in three meals, until you are not hungry, and occasionally one day a week has a normal meal. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism.

I am a fitness trainer for 8 years, and I will first tell you that abdominal muscles are one of the most difficult parts of the human body to practice, because in every movement in daily life will have abdominal muscles involved, so its degree of fatigue resistance is much higher than other body parts. Maintaining the exercise 5 times a week is the most scientific, because the muscle tissue needs to be repaired more after the workout to be formed. Here is a reminder that it will be better to divide the abdominal muscles into three parts: upper abdomen, lower abdomen, and both sides.

Dividing your plan into 4 sets is a very scientific workout method, with 60-90 seconds between each set. The main movements include sit-ups, leg bending, sit-ups, kneeling tensions, abdominal tuck sitting, sitting knee bending, leg raises, hanging leg raises, supine leg presses, and so on. The abdominal muscles are strengthened and the sulcus will naturally come out.

Do exercises related to the abdomen appropriately, and remember to make up for it! It's useless to just exercise without supplementing.

Don't do abs exercises alone that don't work well.

Combined with exercises for the lateral psoas muscles, the problem will be solved.

Do exercises for abdominal muscles, such as sit-ups, two ends, do not lie flat, sit-ups are recovered, and the back cannot be in contact with the ground when stretching, be sure to use the abdomen to control.

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

All the ab training you want is here, fifteen reps each three sets per day!

When the muscles are up, there will naturally be a mid-seam, of course, provided that your training load is very heavy and the muscles are really powerful.

Practice hard

Good luck.

The pectoral muscles are beautiful when there are seams, and today's content perfectly solves the problem of training the pectoral muscles at home, and other methods are also mentioned in this issue, focusing on explaining the best actions for training at home in the practice of sewing, and the new friends remember to pay attention to the continuous update, let's see you in the next issue

If the eight-pack abs are trained, the middle seam will naturally be there, and if the abdominal muscles don't come out, there is no way.

Refers to the vest line.

The vest line refers to the abdomen without fat, but also has muscle lines, the abdomen is mainly composed of two parts, divided into abdominal muscles and external oblique muscles, and the abdominal muscles and external oblique muscles will form a line, this is the vest line. Because the vest line and abs combination looks a lot like the vest, it is called the vest line.

The vest line is the result of abdominal exercises, reaching the highest level of flat lower abdomen, which is difficult for ordinary people to do without perseverance.

The body fat percentage should drop to about 20%, and you must insist on more than 1 month of intense exercise, so that there will be a significant vest line. If you want to exercise the vest line, you must first calculate your body fat percentage, test your exercise limit, and maintain good exercise habits to ensure that your daily diet is full of energy and nutrition.

It's called the abdominal muscle vertical line.

Don't pay too much attention to the dividing line in the middle of the abdominis. If there is a horizontal line and no vertical line, it is impossible, right, is it possible that the abdominal muscles are a large piece of one layer and a total of four large pieces? Or if you don't have a horizontal line, you want to practice the vertical line first, won't it be a scar in the middle of your stomach?

I haven't seen such abdominal muscles, if the horizontal line comes out, the vertical line will come out, if it comes out but it is not obvious, it is that the thickness of the abdominal muscles is not enough, strengthen the exercise, lose fat and increase muscle.

The action should be standardized, and it should be slow, and the force should be accurate.

The mermaid line is beautiful only for people with good abs.

The main muscle parts of the lumbar and abdominal muscle group exercises: rectus abdominis, external oblique muscle, internal oblique muscle, iliopsoas muscle.

1.Aerobic exercise (fat loss): slow walk 400m*5 laps.

2.Stretching exercises (relaxation): stretching exercises, relaxation.

3.Exercise method: rectus abdominis: supine abdominal tucks and leg raises (30--50 *2 sets) and supine leg curls (30 *2 sets).

Supine rests and crunches (20--30 *2 sets).

Hanging abdomen and leg raises (15--30 *2 sets).

Internal oblique muscles: Lateral supine leg curls (30 *2 sets) External oblique muscles: Lateral supine leg curls (30 *2 sets) 4Aerobic exercise (fat loss): slow walk 400m*5 laps.

5.Stretching exercises (relaxation): stretching exercises, relaxation.

6.Eat less greasy, fried and fried food, eat less high-fat food, eat more vegetables and fruits, quit alcohol and smoking, have a night fever, go to bed early and get up early!

You have to train comprehensively, don't just pursue one-sided, in addition to abdominal muscles, psoas muscles and back muscles, you have to train them, so you look like a man! The deltoid and biceps and triceps.

To answer your question, the lower abdominal muscles are in the belly of the abdomen, the abdomen (the so-called small belly) has slightly more fat, and the muscles are a little adducted, and it is obvious that it is not easy to train. But there are also methods, do upright sit-ups, feet up and head down, this effect is more obvious!

Maybe it's because the weight can't go up, and the muscle latitude is not large, so it doesn't stand out.

You can carry extra weights during your usual training movements, and it should be effective.

Lie down, then stand upright with your legs up 90 degrees, slowly lower them, and then continue with sets of 15 sets of 4 a day It works well.

Lie flat, then put your feet on the chair, at this time keep your calves perpendicular to your thighs, and your thighs perpendicular to your body, similar to an inverted Z shape, and then do sit-ups, note that this movement is done slowly, be sure to do it slowly.

There is also a way to do two ends, the method, lie flat, and then the upper body and legs up at the same time, such as a V-shape, hand strength to touch the toes.

1. Air bikes.

Lie flat on the mat, fold your hands behind your head and hold your head, then hang your legs straight in the air and do the bicycle movement. Be careful not to loosen your abdomen when pedaling the bike.

Note that the shoulder blades and head are allowed off the ground, but not off the waist and back. The hips are always on the ground, and if you feel that the angle of the dangling is too low, you can raise the angle slightly, and you don't need a very low angle for the exercise. Do 3 sets of 30 seconds each.

2. Fancy belly curls.

Find a mat with your face facing the mat, then stretch your hands and arms straight against the mat, your body to the mat, your feet stacked together, your abdomen tightened, and then use the strength of your abdomen to drive your legs slowly close to your abdomen, and then pause slightly, and slowly return to the starting position.

3. Scissor legs.

Lie flat on the mat, keep your upper body tightly against the mat, stretch your hands naturally on both sides of your body, and lift your feet and legs off the ground at an angle of 90 degrees. Then do a scissor-like motion with one foot, making sure that your legs are not touching the ground.

4. Crunch your abdomen sideways.

Lie on your side on the mat, lie on your right side first, stretch your right hand in front of your body, touch your ears with your left hand, keep your right leg close to the ground, and do a crunch on your left side, which can exercise the external oblique muscle.

5. Get up in a V-shape.

This action is very demanding on the abdomen, and at the same time it is very demanding on the back muscles. First of all, lie flat on the mat, then, with the buttocks as the fulcrum, slowly lift your legs and upper body, and then you need to pay attention to straighten your back while lifting your upper body, the head and back are in the same straight line, the feet are hooked back to the toes, do not move, the hands are straight on both sides of the legs, try not to stick to your thighs. Note doing 3 sets of 30 seconds each.

The scientific methods of exercising abdominal muscles include supine crunches, supine lateral crunches, supine straight leg raises, push-up mountaineering, and planks.

Specific methods: 1. Supine crunches.

This is a great lower abdominal workout with 20 reps per set and 4 sets.

2. Lie on your back and crunch your abdomen sideways.

Mainly exercise the muscles of the upper abdomen, 10 reps per set, do 4 sets.

3. Lie on your back and raise your legs.

Do 4 sets of 10 reps.

4. Push-up mountain running.

4 sets, 40 seconds set.

5. Plank.

Hold for 60 seconds per set, 4 sets per session, and no more than 20 seconds between sets.

Notes:1. If you want to have perfect abdominal muscles, rectus abdominis, external oblique muscle, and even transverse abdominis muscle, you must reasonably allocate the amount of tasks for each exercise in order to exercise the abdominal muscles in an all-round way.

2. Most of the methods of exercising the external oblique muscles are not very intense, so it is generally easy to do 50 twisted abdominal crunches in a group.