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01How to effectively stimulate the abdominal muscles
To do this, in addition to targeted actions, you must have a clear understanding of the abdominal muscles before training. Only by knowing yourself and the other can you develop beautiful abdominal muscles.
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1. Understand the physiological structure of abdominal muscles
The muscle fibers in the abdomen are in a vertical Writing Journal Factory Outlet
direction, starting at the pubic bone, covering the entire abdomen, and ending at the sternum. The dynamic principle of the abdominal muscles is to make the trunk bend forward, which is one of the most important muscle groups in the core muscle group. One, the abdominal muscles are composed of three parts, namely the rectus abdominis, the internal and external oblique muscles, and the deep transversus abdominis.
The transversus abdominis muscle is called the waist belt of Writing Journal Factory Outlet
the human body, because this muscle is located in the deep layer of the abdominal wall. It is located under the internal oblique muscles. Strengthening its training can tighten the abdominal muscles inward and avoid the appearance of abdomen protruding. , And the internal and external oblique muscles are divided into two parts, one is the external oblique muscle located outside the rectus abdominis, and the muscle located below the external oblique abdomen is the internal oblique muscle. The main dynamic principle is to make the body perform lateral flexion. And rotation.
2. Refute rumors: You can develop beautiful abdominal muscles only by doing abdominal curls
In the consciousness of novices, because of the lack of
theoretical knowledge of fitness, abdominal curling is the only exercise to exercise abdominal muscles. Because of this misunderstanding, it is because it lacks understanding of the physiological structure of abdominal muscles. In summary, the abdomen It is composed of three important muscles, and our abdominal curling exercise is only for rectus abdominis training exercises, and does not have a very effective training effect for other muscles, so the above statement is incorrect.
3. The greater the training intensity. Is abdominal training more effective?
In the process of abdominal training, many health friends notebook organizer Discount Sale
often focus on training intensity. When formulating training plans, they often arrange training modes with multiple reps and multiple sets. They often neglect to master the standard of movement. In fact, we exercise. Muscles are mainly used to feel the contraction tension of muscles. If the training intensity is too high, people’s focus will shift, and the feeling of exerting strength on the abdominal muscles will become worse. This will directly affect the exercise effect, so the greater the training intensity, and Can not improve the exercise effect, the key is to feel the contraction tension of the muscles during the process.
02How to use shared exercises for abdominal training
Action 1: Side support spin body curl
Action 2: Big-print abdominal curl (upper rectus abdominis)
Action 3: Start at both ends of the big characters (the middle part of the rectus abdominis)
Use the waist to support the body to stabilize, pay attention to the coordination of the upper and lower limbs, so that the middle part of the rectus abdominis contraction tension is maximized.
Action 4: Freeze-frame mountain running (lower rectus abdominis)
The dominant party of this action is the lower limbs, and the upper limbs should be kept stable, so that the lower abdomen contraction tension is more concentrated.
Action 5: Circle the abdomen (whole abdominal muscles)
It can be said that this exercise is a training for training notebook diary factory outlet
the abdominal muscles in isolation, requiring the trainer to adjust the breathing and keep the upper body and lower limbs stable.
Action 6: Static abdominal muscle support (entire abdominal muscles)
Although this exercise is static training, it is necessary to contract the abdominal muscles to control the legs not to fall.
Action 7: Rolling abdominal plank (rectus abdominis)
On the basis of plank support, perform abdominal roll up and down exercises to maximize the contraction tension of the rectus abdominis.
Action eight: abdominal crunch and leg lift
Deeply stimulate the entire rectus abdominis, the key is to control the speed of the legs.
Action 9: Upward dog-style neck circle
This action mainly activates the neck muscles, but the body needs abdominal muscles to contract tension to control stability.
Action ten: hand support L support
This action is a static action, and L describes the posture of the body. In order to maintain this posture, the trainer needs to tighten the core and abdominal muscles to maintain it for a long time.
Action eleven: kick up the lower abdomen
This action is very similar to lifting the legs on the back, the focus is to keep the upper limbs still and maximize the range of the legs lifted up.
Action twelve: vacuum belly
This action is a classic exercise for the transverse abdominis muscles, which can maximize the contraction and stretching of the rectus abdominis.
Action thirteen: Spider belly
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This action not only has the training of abdominal curling, but also stretches the hips outwards, which better activates the flexibility of the hips.
Conclusion: There are many actions. It is recommended that the trainer choose according to their actual situation. Remember that abdominal exercises don’t need too much, as long as they are correct and have no dead ends. If you are really reading this healthy article, you may wish to Collect this healthy article and it will help you when you are doing abdomen training.