< strong>In fitness exercises, the most important thing for sportsmen is to exercise and bulge out their muscles, right? In addition to the biceps of the arms, the abs that I want to develop the most are the abdominal muscles. It is the dream of many sportsmen to be able to highlight the six-pack abs. ! Of course, including the handsome man's armor. I want abs!
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.
Let’s compare 5 small abdominal muscle exercises to see which one can strengthen the rectus abdominis more effectively.
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. 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.
3. 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 , legs crossed, 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.
4. 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.
5. Air boarding
Lie on your back on the floor with your lower back close to the ground. Put your hands on To the side of the head, open the arms. Lift the legs and slowly move onto the bicycle. Exhale, raise the upper body, touch the left knee with the right elbow, hold the position for 2 seconds, and then return to the left elbow. Touch your right knee, hold it for 2 seconds, and then slowly return to the starting position
Through the electromyography (EMG) test, it was found that air boarding is an exercise for the rectus abdominis The second most effective exercise is the leg raise, and the third is the medicine ball crunch. Research shows that when an exercise requires abdominal muscles. Abdominal muscles produce maximum activity during sustained stability and body rotation, so medicine ball crunches require more muscles than traditional crunches due to the need to control balance in an unstable environment. Contraction and control.
In fact, for best results, it is recommended to try a variety of exercises on a regular basis, as this will target different muscles and make it less likely to get boring no matter which exercise you choose. , training and strengthening abdominal muscles takes time and patience. Finally, remember to stretch your muscles after exercise.
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