What are abdominal muscles? How can you train them?

Do you often drool over other people's abdominal muscles? Today, let's learn about what abdominal muscles are and how to train them. If you want to know, follow me and don't fall behind.

The abdominal muscles are an important part of the connective tissue of the human body, including the rectus abdominis, external obliques, internal obliques and transverse abdominis. When they contract, they can bend and rotate the trunk 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 may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, and increase the chance of low back pain.

1. Do half an hour of aerobic running training at 7 o'clock in the evening, maintain a running speed of about 60% of your own speed, and the running distance must not be less than three kilometers.

2. Be sure to do ten minutes of stretching exercises after running, and then do dumbbell flyes, chest presses, back presses, deadlifts and other exercises. The correctness of the movements must be ensured, and the weight of the dumbbells should be controlled at 70% of your own tolerance. Do three sets each time, with 8-12 dumbbells in each set.

3. Do sit-ups, crunches, raises, lying bicycle kicks and other exercises two hours before going to bed, and each exercise should not be less than 50 times.

4. Do two sets of plank exercises one hour before going to bed, each lasting about four minutes. You will see results after a month of persistence.

1. Abdominal muscle abuse

In the past, the most classic way to train abdominal muscles was sit-ups. Later, it was discovered that sit-ups put too much pressure on the lower back, which was not good for the spine, and the abdominal muscles when you are about to sit up did not exert any force at all, and it was the iliopsoas that moved. So now sit-ups are basically eliminated and replaced by crunches. The movements of crunches are simpler: lie down → lift your head, count the number of abdominal muscles, eight → lie back → do it again.

2. Diet and rest

Pay attention to protein supplementation. If conditions permit, you can use protein powder. If you don't want to eat protein powder, eat more eggs and meat. Rest means giving enough time for the abdominal muscles to recover. You can use high and low intensity alternating training methods, such as 50 crunches today and 500 tomorrow. You can also use different parts of the body to train the abdominal muscles to give them time to rest.

1. Every time you exercise your abdominal muscles, you should include exercises for the upper and lower abdominal muscles, side abdominal muscles such as the external oblique muscles, etc. Don't just do one or two exercises blindly, but exercise comprehensively so that you can get them shaped faster. 2. After you become proficient in the operation, you can try to reduce the frequency but at the same time pay attention to the quality of exercise. You can increase the weight-bearing exercise appropriately, which can effectively increase the size of the abdominal muscles and improve their shape.

3. You must maintain the frequency of abdominal muscle exercise. Don't do it for three days and rest for two days. That will not be effective.