How to train the abdominal muscles and the muscles of the waist and back

Abdominal muscles and lumbar step: Lie on a slope to do sit-ups, and you can also do supine leg presses.

Back muscles do post-neck barbell presses and pull-ups.

The muscles of the waist and abdomen include the rectus abdominis muscle of the anterior abdominal wall, the external oblique muscle of the lateral abdominal wall, the internal oblique muscle located in the deep layer of the external oblique muscle, and the transverse abdominis muscle located in the deep layer of the internal oblique muscle. These muscles function to bend the spine forward, flex laterally, or rotate the spine.

Sit-ups

Lie on your back with your feet hooked on the belt or pressed by your partner. Using the strength of the rectus abdominis, bend over and sit up, touch your toes with both hands, pause for a moment, and then use the rectus abdominis muscles'The strength controls the upper body, slowly leans back, and the whole body relaxes after lying flat. Then redo.

Inhale when you sit up, exhale and then inhale immediately before lying down, and exhale after lying all your body flat. Thoughts focus on the rectus abdominis muscles on either side of the midline of the anterior abdominal wall.

People with poor abdominal muscle strength may not be able to complete the above movements at first, but when sitting up, they can use two hands to support them. When you can easily sit up 10 times according to the above requirements, you can cross your fingers to hold the back of your head, or even hold the barbell plate on your chest with both hands to do the movement. It should be noted that when the upper body is backward, the chin should be close to the chest, the chest should be raised and the abdomen should be tucked in, and the muscles should be tense.

Wait until your body is fully lying down before relaxing. You can also lie down on the slope with your head down and your feet high.

Supine leg raises

Lie on your back, stretch your legs straight together, lift your straight legs at right angles to your upper body, stop for a moment, and then use your rectus abdominis muscles to control your legs and slowly fall. Inhale as you lift your leg and exhale as your leg falls, focusing on the rectus abdominis muscle.

Lie on your back and sit at right angles

Lie on your back, sit up with your legs raised at the same time, your upper body and legs together at the same time, and your hands touch your toes, and your upper body and legs fall at the same time. Inhale as you close and exhale as you fall, concentrating on the rectus abdominis muscle. The action can be slightly faster.

Hang your legs up

Hold the horizontal bar with both hands straight and your body dangling. Straighten your legs and lift them up at right angles to your upper body, stop for a while, and redo them after putting your straight legs down. Inhale as you lift your leg up and exhale as you put it down, concentrating on your rectus abdominis muscles.

Supine side bend sit-ups

The movement is basically the same as a sit-up, except that the upper body is turned to one side as you sit up. After practicing one side, practice the other side. Thoughts should focus on the external and internal oblique muscles.

Weight-bearing body flexion

Place the barbell on the back of your neck and shoulders (the barbell plate should be locked so that it doesn't slip off), and hold the barbell plate with both hands. Bend your upper body to one side, then return to an upright position, then bend to the other side, each time until you can no longer bend it. Inhale as you bend your body and exhale when you return to straightness.

When bending the body, the movement should be smooth, the legs should be straight, and the back should not be hunched over. Thoughts should focus on the external and internal oblique muscles.

Weight-bearing turn

The feet are slightly wider than the shoulders, the barbell is placed on the back of the neck and shoulders, hold the barbell plate with both hands, look ahead, and hold the chest and abdomen. Turn your upper body to one side, then return to the starting position, then to the other side, each time until you can't turn any more. Inhale as you turn and exhale as you turn back.

Precautions: the same as the lateral flexion of the weight-bearing body.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training, especially to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you were running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

Here are five ways to do it and give you some references:

1. Plank.

Areas of work: Abdominal muscles.

Essentials of movement: Lie on your stomach, bend your elbows and support the ground, your shoulders and elbows perpendicular to the ground, your feet shoulder-width apart, your toes on the ground, your body off the ground, your torso straight, keep your head, shoulders, hips, knees, and ankles in the same plane, your abdomen tightened, your buttocks tightened, your eyes looking at the ground, your neck naturally straightened, and you breathe evenly.

Hold for 30 seconds in each set, 4 sets at a time, and rest for no more than 20 seconds between sets; or one set at a time until exhausted.

2. Lie on your back with straight legs and start at both ends.

Areas of exercise: abdominal muscles, buttocks, back muscles.

Essentials of the movement: Starting position: Lie on your back, head slightly elevated, legs straight horizontally, but not touching the ground, arms straight above the head, body in a horizontal "one" shape.

Movement: Raise your arms and extend them forward, your shoulders off the ground, and your legs up at the same time, touching your calves as much as you can. Pause for a moment at the highest point, then slowly revert down to the starting position.

3. Dead worm abdominal muscle exercises.

Areas of work: Abs, especially the lower abs.

Essentials of movement: Starting position: Lie on the mat, arms straight up, hips and knees 90° flexed. Exhale and hold the back and pelvis against the mat and hold this position throughout the exercise.

Movement: Inhale, while keeping the back movement unchanged, slowly extend the opposite hand and foot back until it is just touching the ground, then return to the starting position, change to the other side and repeat.

4. Side plank.

Areas to be exercised: Abdominal muscles, especially the lateral muscles of the torso.

Essentials of movement: Starting position: Lie on your side with your feet on the ground back and forth.

Movement: Hold up your upper body with your arms, then raise your hips and support your entire body with your elbows and feet.

30 sec sets per side, 4 sets at a time, or one set at a time until exhausted.

5. Alternately touch your heels.

Areas to work: Abdominal muscles, especially those on both sides of the torso.

Essentials: Starting position: Lie flat on the mat with your legs shoulder-width apart and your knees bent, your feet flat on the mat, and your arms straight at your sides.

Movement process: Lift the upper body to the shoulder off the ground, touch the heel with the right hand to the right, hold the contraction state for 1-2 seconds, and slowly return to the starting position. Touch your heel with your left hand to the left and hold it in a contracted position for 1-2 seconds before slowly returning to the starting position.

Under normal circumstances, the above exercise methods can be carried out by ordinary people, but for the elderly and infirm, some exercise methods are more difficult and cannot be done reluctantly, otherwise it will bring unnecessary harm. Secondly, the acute stage of lumbar injury should not be exercised, and after the acute stage, under the advice and guidance of the doctor, appropriate exercise should be carried out, and no reluctance to exercise.

There are generally two steps: fat loss and body shaping. The details are as follows:

Because abdominal muscles are the muscles that men yearn for, and they are also what men want to stick to, and men with abdominal muscles are enviable, and men with abdominal muscles look mature and attractive, so because of abdominal muscles, it looks more dazzling, but it is more troublesome for the exercise of abdominal muscles, and the time must be long, if you have free time, you can practice more.

1. Fat loss. There are many ways to lose fat, simply put, eat less and move more, reduce calorie intake, and consume more calories so that your fat will slowly decrease. Then we can do some jogging, swimming, cycling, etc., do some good aerobics, or do some aerobics, or do some aerobics, or HIIT classes (high-intensity interval exercises), this fat loss effect is more effective than running.

2. High-intensity training:

As for weight training and cardiopulmonary training, weight training is more important. Cardio training only burns calories, while weight training burns calories and develops muscles. Developing muscle can help you burn more calories later on.

Muscles determine how many calories you will burn each day.

It's not difficult to train abdominal muscles, but it's difficult to train good-looking abdominal muscles, and it's really not something that can be explained clearly in three or two sentences. The crease of the rectus abdominis muscle is divided into large and small pieces, convex and inline, symmetrical and asymmetrical. If you want to have an inline symmetrical flat.

6 8 small squares, then you need to keep trying to experience, so that each layer of your abdominal muscles can feel bending, curling, abdominal muscles, waist and shoulders are all relaxed, and the whole body has no feeling of inertia.

The simplest abs are sit-ups and two-ups, and the back is to do two-up with your hands behind you :)

Doing sit-ups on the reverse effectively exercises the psoas muscles, facing the ground, the upper body sticks out of the bed, the lower body does not move, and the upper body is repeatedly lifted with the waist as the axis.

Methods of training latissimus dorsi: 1. Perform pull-ups on the horizontal bar; 2. Use dumbbells (must be heavy, or use barbells) for bench press; 3. Hold the dumbbell in one hand and perform a rowing movement.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Let's be honest with abs.

It's the hardest of all muscles.

Because we are often human.

Sit, sit, sit, sit.

of our stomachs.

The meat will be "buckled" together.

That's why it's hard to practice.

But don't. If you are discouraged, as long as you want to practice.

You can definitely practice it.

But it still depends on perseverance.+

Persistence and that is.

You can go to your classmate or your friend.

Exercise together. Because there is competition.

The workout will stick to it.

If there is no competition.

You can't hold on to it on your own.

Hehe upper limbs. You can do it.

Push-ups and pull-ups.

and lifting dumbbells. But don't.

Do it blindly. Just don't get tired of exercising.

Blind meaning.

Suppose you do push-ups.

Can make 20 pieces.

Once (at most).

Then you don't want to make 20.

Do 10-15 times.

Do multiple groups, but don't do multiples.

1 time) and that is.

You can do that next.

Time to exercise.

Because of the summer. It's the best time to exercise.

You practice it sooner.

There is no other way to do abs. It can only be done with supine push-ups, and it is a lot of work. 10 groups a day. One group. 30 pcs.

Back muscles. There are many ways to practice. The back is mainly pulled.

If you're at home. Just use dumbbells. Half squat. Straighten your back. Use dumbbells with both hands to make rowing motions. One group. 12 pcs. Equally. 10 groups.