How do gymnasts train their abs?

1.Sit-up. It has two training methods: no weights, high reps, and weights, low reps, the latter is more effective in my time experience! Suggestion: Use 10-20 kg barbell pieces to make 2 groups, 1 group of 15-25.

2.Supine leg raises. There are two modes of ab exercises, one is the "curl", which is the sit-ups, and the other is the "pull", which is the supine leg press.

In fact, the leg press is better than the sit-ups. Therefore, I personally feel that the ratio of 4:6 is used to practice these two parts!

Sit-ups: Lie head down on the sit-up ramp with your feet hooked onto the support board. Hold the barbell plate in front of your chest with both arms, then firmly bend your upper body upwards until your upper body is perpendicular to your legs. The thighs remain still throughout the procedure.

Supine leg press: Lie head up on the sit-up ramp with your hands hooked onto the support board. Tie the barbell plates to your legs and lift them firmly upwards until your upper body is perpendicular to your legs. The upper body remains stationary throughout the process, and the upper and lower legs remain in a straight line throughout.

The abdominal muscles of fitness athletes are produced through the correct scientific methods accumulated over time, such as air pedaling, fitness ball crunches, reverse crunches and traditional load reduction; Aerial boarding is the most effective and fruitful way to exercise your abs;

The abdominal muscles of fitness athletes are trained by a scientific diet, and the other is by scientific and reasonable exercise.

The abdominal muscles of fitness athletes are trained after a long time of training, and they pay a lot of sweat, and they need to stay in the gym for half a day every day, which is very hard.

Most of the abdominal muscles of athletes are beneficial to the usual hard training, they not only train hard but also pay attention to the balance of nutrition in their daily life and rest, and pay attention to the balance of nutrition in their diet. So the abdominal muscles will be a little more developed.

Fitness athletes' abs are not deliberately trained, but built over time.

Abs are easier to exercise than pectoral muscles because they generally don't need equipment and can be done at home. At present, there are many ways to exercise abdominal muscles, you should find a suitable exercise method according to your own physical conditions and hardware facilities at hand, there is no best, only the most suitable.

1.Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body so that the tips of both fingers can touch the ankles, quickly lower the body, get up again and touch the ankles, and repeat.

2.Pay attention to the arms to be straight, fingertips to the ankles, this action to have a certain speed, the mental number of 1 second to complete an action, fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds.

3.Legs Rise Lie on the floor or cushion with your legs raised and slightly bent, and your arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat. The following diagram shows the initial action:

4.Using the strength of both legs to drive the body up, while the abdomen is pulled and forced, is very helpful for abdominal muscle exercise.

5.Pull left and right sideways, lie on the floor or cushion, bend your legs, keep the soles of your feet as close to the ground as possible, raise your neck and head slightly, your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation.

6.Twist your arms and upper body to the side so that your right hand can reach your right foot, and then restore it to another direction.

7.Lying down walking, the essentials of the movement are very simple, lie down with your body and walk with your feet in the air.

8.Stretch your abs, sit on the mat, only your hips support the ground, your legs and the upper body as close together as possible, and then quickly separate and then close together... Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

9.Many tutorials recommend this work: action, the effect of abdominal muscle exercise is more significant, and at the same time requires a certain speed, the test of abdominal muscles is also relatively large, you can adjust the intensity when you start to do it.

10.Straight-pull with one leg facing the ground, elbows and forearms on the ground, one leg on the ground, the other leg straight and off the ground and about one foot length from the ground, 15 seconds, change legs to do the above movements.

Hanging leg raises and barbell squats.

Sit-ups , crunches.

?We know that there are many kinds of exercises to exercise the body. Today, I would like to introduce you to an exercise called contraction abdominal exercises.

This exercise is easy to learn and effective, so you might as well give it a try! The detailed instructions below will make this exercise easy to learn. Start by standing with your feet apart and your hands on your slightly arched legs, maintaining a half-squat position.

When you feel comfortable, empty the air in your lungs, contract your abdominal muscles, raise your internal organs until you get down to the bottom of your abdomen, form a concave abdomen, place your hands on the upper thighs, and suddenly relax your abdominal muscles. Before ventilation, repeat this contraction-relaxation alternation three times. Before each round of exercises, rest for a few seconds in an upright position to allow normal breathing before moving on to the next round, for a total of five rounds.

Remember not to force the exercises or cause excessive tension in your body. If you get too tired from doing this exercise, stop immediately. The purpose of this exercise is to get you fit, and it takes time.

Of course, the length of time it takes depends on each person's age, physique, and health condition when they start exercising. Don't waste the energy of contraction by trying to be fast. The speed will come at the right time.

It didn't take long for me to be able to contract twenty times with each exhale, do ten rounds, and keep going at this pace for a month. When my abs become knotted, I do exercises before every big breakfast and dinner. After another month, I increased my workout to five rounds a day until I contracted five hundred times per workout.

Once you know what you're capable of and your body is used to the exercise, you can increase the number of contractions you have with each exhale. After two years of training, my last record was 750 consecutive contractions. This set of exercises will cause all the organs in your body to function properly in their respective parts.

You should practice for one and a half minutes a day. You've done a lot of wholesome exercises in the first ten minutes that are more effective than what you've done for yourself at other times of the day. Now you've taken a big step towards being younger, prettier, and healthier than you ever thought you were.

The above has introduced you to the problem of "", I hope it will help you!

The first movement develops the lower abdominal muscles, and you can feel the strength of the lower abdominal muscles when you do it.

4 steps to get your perfect abs.