In fitness exercises, the most important thing for sportsmen is to exercise muscles. It is the dream of many sportsmen to highlight their six-pack abs!
These 5 movements can help you build abdominal muscles quickly.
1. Exercise ball crunches. 2 traditional crunches. 3. Reverse crunches. 4. Lift your legs and do abdominal curls. 5. Air boarding. Exercise every other day, do 4 sets of each action, 15-20 times per set.
To develop abdominal muscles well, we should first understand the function of abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques and transversus abdominis. When they contract, they allow the trunk 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 may lead to increased anterior pelvic tilt and physiological curvature of the lumbar spine, and increase the chance of low back pain.
Below we compare 5 abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.
Fitness ball crunch:
Lie flat on the fitness ball, with your feet flat on the ground, your hands on the sides of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.
Traditional crunch:
Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.
Reverse crunch:
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, and your legs raised in line with your upper body At 90 degrees, cross your legs and slightly bend your knees. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.
Leg raises and crunches:
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. exhale, contractAbdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.
Air boarding:
Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, raise your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.
Through electromyography (EMG) testing, it was found that air boarding is the most effective exercise for exercising the rectus abdominis. Ranked second is leg raises and crunches, and third is fitness ball crunches. Research shows that the abdominal muscles produce the greatest activity when an exercise requires their sustained stabilization and body rotation. Because of the need to control balance in an unstable environment, medicine ball crunches require more muscle contraction and control than traditional crunches when performing crunches.
In fact, for best results, it is recommended to try a variety of different exercises on a regular basis, as this will work different muscles and make it less likely to get boring. No matter which exercise you choose, training and strengthening your abs takes time and patience. Finally, remember to stretch your muscles after your workout.