When I am working out, the training is full-body training, so abdominal muscles are also indispensable. However, when training abdominal muscles, training the abdomen is very particular. For example, appropriate training methods, of course, you can use fitness balls to do abdominal crunches. , leg raises, abdominal curls, jump support and other methods to train the abdomen. So, what are the methods of abdominal muscle training? Let’s take a look at the methods.
1. Fitness ball crunches
Lie flat on the fitness ball, with your feet flat on the ground, your hands on the side 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.
2. Leg raises and abdominal curls
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, contract your abdominal 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.
3. Jump support
First lie down on your stomach, support your body with both hands, and do a push-up; stand up immediately, touch your hands and feet; lean over again and do a push-up, repeat this 20 times. Pay attention to maintaining arm strength and safety.
4. Reverse crunches
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 at 90 degrees to your upper body. Cross, knees slightly bent. 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.
5. Traditional crunch
Lie on your back on the floor with your lower back close to 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.
6. Tumbling push-ups
Start from lying on your back, lift your legs and roll up, roll your body backwards, then lower your legs and do a squat with the soles of your feet on the ground; immediately straighten back For the legs, support the arms with both hands and do a push-up; then stand up and repeat the body rolling action, so that one is complete; repeat rolling + push-ups 20 times.
7. Support jumping legs
Start from plank support, bend forward to make a standard plank support; support the body with elbows on the ground, start jumping to the left with both legs, and start jumping again to the right; heavyRepeat 20 times.