What is the method of exercising men's abdominal muscles?

To practice abdominal muscles well, we should first understand the role of abdominal muscles. The abdominal muscles include the rectus abdominis muscles, the external oblique muscles, the internal oblique muscles and the transverse abdominis muscles. When they contract, they bend and rotate the trunk and prevent the pelvis from leaning forward.

Abdominal muscles also play a very 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 cause pelvis to tilt forward and increase physiological bending of the lumbar spine, and increase the risk of low back pain.

Loose clothes can now conceal the embarrassment of bloated men. When summer comes a few months later, the image of the "fat man" with a big belly will be particularly eye-catching. Strong abdominal muscles, how does a man's "business card""replace" abdominal fat into strong muscles?

Strong abs are a man's "business card", just as a slim figure is a girl's "business card". Having developed abdominal muscles can increase a man's self-confidence. Don't you see "handsome men" and "handsome" movie stars, such as Andy Lau and Aaron Kwok, who often show off their strong abdominal muscles consciously or unintentionally.

Because of this, bloated men are afraid of "naked" and wearing swimming trunks on the beach is a nightmare for them-a paunchy belly and no abdominal muscles can be seen at all, which will attract ridicule from girls. Take action now and hope that you will regain your "muscle man" feeling in a few months.

Exercise properly and achieve twice the result with half the effort

Exercise content A scientific and reasonable abdominal muscle exercise content should include the following parts:

① Prepare for exercise for about 10 minutes. The length of preparation for exercise is mainly marked by body fever and close to exercise heart rate, which is conducive to the supply of oxygen.

② Aerobic exercise, especially for people with large bellies, to reduce abdominal fat, and can perform walking, running or other exercises.

③ For abdominal strength exercises, try to adopt as many methods as possible, such as the above-mentioned isometric contraction, isotonic contraction and isokinetic contraction, and practice for 10 to 20 minutes each time

④ Muscle strength exercises in other parts can be performed in conjunction with abdominal strength exercises. Exercise related to the upper limbs, trunk, hips and lower limbs is beneficial to the development of abdominal strength.

③ When organizing activities for 5 to 10 minutes and exercising loads of abdominal muscles, you should choose the appropriate exercise method based on your age, gender and physical condition. From easy to difficult, from bare hands to heavy loads. Advanced static exercise or free-hand exercise, then choose weight exercise or instrument exercise.

For example, if you can do sit-ups with all your strength 10 times in one group, do 70% to 80% of your strength during exercise, that is, 7 to 8 times, do 3 to 5 groups, and rest for a few minutes between each group.

The infirm can first follow the rhythm of radio gymnastics and do some movements such as forward flexion, lateral flexion, rotation, stretching and supine wheel pedaling. If the isosceles abdominal strength increases, then do more difficult movements or increase the number of times.

Abdominal muscle exercises can be done 2 to 3 times a week. Before exercising, prepare the waist and corresponding joints. Do not practice for a long time or overload to avoid injuries such as lumbar sprain, lumbar muscle strain and disc herniation.

Fitness your abdominal muscles and lose fat first

Reduce fat and eliminate fat bondage Some people believe that men's abdominal hypertrophy is due to underdeveloped abdominal muscles. In fact, in many cases, these men with big bellies are not necessarily due to their underdeveloped abdominal muscles, but because of the accumulation of abdominal fat. Their obesity makes their abdominal muscles "hidden".

Whether abdominal fat is accumulated, the waist to hip ratio can be used to evaluate the waist circle: the subject stands naturally with both shoulders relaxed, and the measurement position is at the midpoint of the line connecting the anterior superior iliac ridge and the lower edge of the 12th rib: Hip circumference: The measurement posture is the same as the waist circumference, measured horizontally around the most prominent part of the gluteus maximus muscle.

The measurer measures the waist and hip circumference in front and side of the subject respectively. Use a soft ruler close to the skin during measurement, but do not tighten it. Male waist-to-hip ratio is greater than or equal to 0. 90. In women, the waist-to-hip ratio is greater than or equal to 0.85, indicating that there is more accumulation of abdominal fat.

These people need to lose abdominal fat first. To lose fat, we should mainly focus on low-to-low intensity, long-term aerobic exercise, walking, jogging, swimming, etc. We cannot reduce abdominal fat solely by exercising abdominal muscles.

Training and developing abdominal strength There are mainly the following methods to develop abdominal strength:

Isometric contractions muscles contract, but the muscle length remains the same. For example, sit in a chair, straighten your legs and lift them at a certain angle to your trunk, such as 120 degrees, hold on for a few seconds, then rest for about 1 minute before doing it, and do it several times in a row.

Isotonic contraction: The muscles contract, shortening the length of the muscles while maintaining the same tension. For example: practicing with bare hands, bring your legs together or apart to do forward flexion, lateral flexion, rotation and extension, and try to touch your feet or the ground with your hands;

Sit-ups, straighten your hips or hold your head with your hands, stretch your knees or bend your knees, and touch your feet or knees on the same and opposite sides when the trunk is up. Supine leg lifting, supine wheel pedaling, etc., all belong to the isotonic contraction method.

The isokinetic contraction method contracts muscles, shortening the muscle length, and the contraction speed remains unchanged. For example, during sit-ups, others press their feet with both hands to give certain resistance to the lower limbs so that the contraction speed of the lower limbs remains unchanged.

(Internship Editor: He Lili)