There are many exercises for abdominal exercises, and each action has a certain exercise effect. However, many people do not know what abdominal exercises are done in the gym. I believe some people still know about the abdominal exercises in the gym. So, what are the 9 abdominal exercises in the gym? Let’s take a look below!
Russian twist
Russian earning action can actually exercise our body The abdominal muscles on both sides, so this abdominal muscle exercise can also play a very good stimulating effect and allow our body to get a good exercise. First of all, if you want to do this action, you need to sit on the floor, then lift your feet off the ground, let your spine bend, and use your abdomen to exert force. Then, you can exchange rotations back and forth on both sides, so that the transversus abdominis and The rectus abdominis muscle will be contracted. It should be noted that when turning, everyone can hold a heavy object with both hands. If appropriate, a medicine ball can be used to increase the weight. Although the range of the body is relatively large when turning, the stability of the core must also be ensured.
Plank support
The benefits of plank support exercises are actually many. It can exercise the abdomen and the lower back at the same time, so it can be taken into account in the same way as the above action. Lots of location. At the beginning of the movement, you first need to get into a push-up position. However, this does not mean that you need to support your body with your palms. In fact, you need to support your body with your forearms, and your feet also need to be together at this time. Overall, the body should still be parallel to the ground, so the core of the body should remain relatively tense at this time. If you can persist for about a minute without changing your posture and breathing evenly in the middle, then this action is considered a success.
Sit-ups
Sit-ups are a very common sport in our lives, and are even now a required sport in many schools. This is also Suffice to say, sit-ups are a very good exercise for the body. Sit-ups are a very good set of exercises for exercising abdominal muscles. However, if we want to achieve fitness results faster, we still need to be able to persist for a long time. Generally speaking, we need to do more than 30 in one set, and we can do 2 to 3 times a day. Group. If you persist for a long time, you will find that your abdominal muscles will slowly come out.
Abdominal crunch
This action requires everyone to put both hands next to the ears, and then keep our chin and neck straight during the exerciseThe angle remains unchanged, which means that the head should not be twisted casually or the neck should be broken. At this time, we will feel a continuous sense of tension in the abdomen, and then we lift up to the shoulders and let the shoulders leave the ground. In this way, we can exercise our abdominal muscles well.
Leg-raising exercise
This exercise is actually not difficult. You only need to lie on the floor, relax your body, and naturally flatten your legs. Lying flat, put your hands on both sides of your body at this time. Breathe evenly, and when you are ready, lift your legs until they form a 90-degree angle with your upper body. It should be noted that during this process, the two legs cannot be bent at the knees. They must be kept straight and the body should be at a 90-degree right angle. Then slowly lower the legs. As long as we repeat this action, our abdominal muscles can be exercised, because in the process of raising the legs, the strength of the abdomen is used to lift the legs. If you want If it is more difficult, you can use two hands to support your body and let your legs continue to complete the following actions.
Supine leg raise
The supine leg raise is an exercise specifically used to exercise the muscles in the lower half of the abdomen, and the mermaid line is located in the lower half of the abdominal muscles, so It is very helpful for exercising the mermaid line and abdominal muscles. First lie on the floor, and then tighten the abdominal muscles. The next thing to do is to straighten the two legs and perform leg raising exercises. When lifting the legs up and down, they must be done straight of. And when completing these movements, you must rely on the strength of your own abdominal muscles, not on inertia. Usually three sets of 10 to 15 reps are done a day.
Lift up from both ends
This action requires everyone to lie on their backs on a mat, and then slowly lift their legs and upper body at the same time. After the hands touch the feet, they can return to their original position. The movements can be done in 3 to 5 groups each time, and each group needs to be done about ten times.
Prone and carry
The action requires everyone to prepare a mat first, and then lie prone on the mat. At this time, everyone also needs a companion, because we need to let the companion hold down the feet. The action is to hold the head with both hands. After holding the head with the arms, use force to lift the upper body. The movements are also about ten times per group, and you can do 3 to 5 groups each time, which is relatively reasonable.
Hanging leg bends
This action requires everyone to use certain sports equipment. First, we stretch out our right hand, then hold the high bar, and let our body hang on it. On the pole, next bend your legs, and then turn your body slightly. The number of movements and sets are similar to the above, but you need to slow down this movement and don't let your waist get caught.