Five Ways to Exercise Abdominal Muscle Effectively

Time:2012-08-31 03:25:11

Five effective ways to exercise abdominal muscles (Shuangyou Outdoor Fitness Equipment Factory experts interpret for you). The lower back is close to the ground, and the reverse abdomen is rolled up on the floor. Hands on both sides of the body, legs raised to 90 degrees with the upper body, legs crossed, knee flexion slightly. Tighten abdominal muscles, then exhale and lift the buttocks slightly, lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position. Lift up your legs and lie on your back on the floor with your lower back close to the floor. Put your hands on your head and open your arms. Lift your legs 90 degrees above your upper body, cross your legs and flex your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back on the ground, hold for 2 seconds, and then slowly return to the starting position. Attention should be paid to insisting that the chin receives slightly from the chest. Boarding in the air is supine on the floor, with the lower back close to the ground. Put your hands on your head and open your arms. Lift your legs up and slowly climb the bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, and then restore. Then touch your right knee with your left elbow for 2 seconds, and then slowly return to the starting position. EMG test showed that boarding in the air was the most effective exercise for rectus abdominis. The second place is leg curling and the third is fitness ball curling. Studies have shown that abdominal muscles produce maximum activity when a training requires sustained stability and body rotation of the abdominal muscles. Because of the need to control balance in an unstable environment, it requires more muscle contraction and control than traditional abdominal curling. In fact, in order to achieve the best results, it is recommended to try a variety of different exercises regularly, because it can exercise different muscles and is not easy to get bored. Regardless of the type of exercise you choose, it takes time and patience to train and strengthen your abdominal muscles. Finally, remember to stretch your muscles after exercise. The fitness ball rolls up flat on the fitness ball, and the fitness ball rolls up < lies down on the fitness ball. Place your feet flat on the ground, hands on your head, arms open. The chin receives slightly to the chest, exhales, contracts the abdominal muscles and raises the upper body about 45 degrees, holds for 2 seconds, then slowly returns to the starting position. In order to maintain balance, the feet can be more separated. If it's more difficult, you can do it with your feet together. Radical curling of the lower abdomen and back close to the ground. Put your hands on your head and lie on your back on the floor. Open your arms. Place your legs flat on the floor and bend your knees. The chin receives slightly to the chest, contractes the abdominal muscles, exhales and raises the upper body. The lower back can not leave the ground. Hold on for 2 seconds, then slowly return to the starting position.