In order to train the abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external oblique, internal oblique, and transverse abdominis. When they contract, they allow the torso to flex and rotate and prevent the pelvis from tilting forward.
The 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 can lead to increased pelvic anteversion and physical curvature of the lumbar spine, and increase the chance of low back pain. Loose clothes can still hide the embarrassment of a bloated man now, and in a few months, summer will come, and the image of the “fat man” with a big belly will be particularly noticeable. Strong abdominal muscles, how does a man’s “business card” “replace” the abdominal fat into strong muscles?
Exercise content A scientific and reasonable abdominal muscle exercise content should include the following parts:
①Prepare for about 10 minutes. The length of the preparation is mainly marked by body heat and close to the exercise heart rate, which is conducive to the supply of oxygen.
②Aerobic exercise, especially for people with a big belly, to reduce belly fat, you can do walking, running or other exercises.
③For abdominal muscle strength exercises, use as many methods as possible, such as the isometric contraction method, isotonic contraction method and isokinetic contraction method mentioned above, and practice each for 10 to 20 minutes each time.
④ Muscle strength exercises in other parts can be crossed with abdominal muscle strength exercises. Exercises involving the upper body, trunk, hips, and lower body are all beneficial for the development of abdominal muscle strength.
⑤Organize activities for 5-10 minutes and exercise load. When exercising abdominal muscles, you should choose an appropriate exercise method according to your age, gender and physical condition. From easy to difficult, from bare-handed to weight-bearing. Advanced static exercises or freehand exercises, then choose weight-bearing exercises or machine exercises.
For example, if you do sit-ups at full strength, you can do 10 times (1 set), do 70% to 80% of your full strength during exercise, that is, 7 to 8 times, do 3 to 5 sets, and rest for a few minutes between each set. The weak can do some movements such as forward flexion, lateral flexion, rotation, extension and supine pedaling according to the rhythm of broadcast gymnastics. When the strength of waist and abdomen increases, do more difficult or increase the number of times.
Do abdominal muscle exercises 2 to 3 times a week. Before the exercise, prepare the waist and the corresponding joints. Do not exercise for a long time and overload, so as to avoid injuries such as lumbar sprain, lumbar muscle strain and intervertebral disc herniation.
Bodybuilding abs, reducing fat first, eliminating fat constraints Some people think that men’s abdominal hypertrophy is due to underdeveloped abdominal muscles. In fact, in many cases, these big-bellied men are not necessarily because of underdeveloped abdominal muscles, but because of the accumulation of abdominal fat, which makes the abdominal muscles “hidden”.
Whether abdominal fat is accumulated can be assessed by waist-to-hip ratio (waist circumference: the subject stands naturally, shoulders are relaxed, the measurement position is at the midpoint of the line connecting the anterior superior iliac crest and the lower border of the 12th rib: hip circumference: measurement posture Same as waist circumference, measure around the circumference of the most prominent part of the gluteus maximus.
The measurer measures the waist and hip circumferences on the front and side of the subject respectively, and uses a soft ruler to close to the skin during measurement, but do not pull it tightly). The waist-to-hip ratio of men is greater than or equal to 0.90, and the waist-to-hip ratio of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people first want to lose belly fat. Losing fat should focus on low-intensity, long-term aerobic exercise (brisk walking, jogging, swimming, etc.)
Practicing strength and developing abdominal muscle strength There are mainly the following methods for developing abdominal muscle strength:
Isometric muscle contractions, but the muscle length remains the same. For example, sitting on a chair, straighten your legs and raise your torso at a certain angle (such as a 120-degree angle), hold for a few seconds, then rest for about 1 minute before doing it, and do it several times in a row.
Isotonic muscle contractions shorten the length of the muscle while maintaining the same tension. For example: bare-handed exercises, with legs together or apart to do forward bends, side bends, body rotations and stretches, with both hands touching the feet or the ground as much as possible; sit ups, straighten the hips or hold the head with both hands, extend or bend the knees , When the trunk rises, the hands or elbows touch the feet or knees on the same side and the opposite side. Supine leg raising, lying on the wheel, etc., are all isotonic contractions.
Isokinetic Contraction The muscle contracts, the length of the muscle is shortened, but the speed of contraction remains the same. For example, when doing sit-ups, the other person presses the feet with both hands to give a certain resistance to the lower limbs, so that the contraction speed of the lower limbs does not change.
