There are many training movements for how a person trains abdominal muscles, and among these movements, the training effect of each movement is good. However, many people do not know what the abdominal muscle training movements in the gym are and what kind of training they are. Action, I believe some people still understand it. So, what are the abdominal muscle training exercises in the gym? Let’s find out together below!
Lying on your back
Lie on your back, keep your thighs and calves at 90 degrees, spread your feet as wide as your shoulders, and cross your hands on your shoulders. Exhale, lift your head, shoulder blades off the ground, and inhale to return. Be careful not to hold your head with your arms to avoid putting pressure on the cervical spine.
Lying on your back and doing abdominal crunches
Lie on your back, keep your thighs and calves at 90 degrees, spread your feet as wide as your shoulders, and cross your hands on your shoulders. Exhale and lift the head, shoulder blades off the ground, and at the same time turn, turning the right shoulder to the position of the left knee. Note that the arms should not hold the head with force to avoid putting pressure on the cervical spine. At the same time, control the muscle force when lifting and do not move too stiffly.
Reverse crunch
Lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and place your hands on your sides. Gu Pan rolls forward and upward to lift off the ground, lifting the lower half of the lumbar spine off the ground. Be careful not to leave the lumbar spine too far off the ground to avoid excessive pressure on the lumbar spine. This action is suitable for intermediate and advanced trainers.
Plank support
Lie prone, with your forearms and toes touching the ground, lift your chest, draw in your abdomen, sink your shoulders, and keep your head, back, buttocks and heels in the same straight line. Pay attention to the stability of the body and do not let the lumbar spine sink too much.
Russian twist
A very classic abdominal muscle training method. After sitting in a sitting position, hold the medicine ball in both hands in advance, bend the knees and lift the legs off the ground. While tightening the core, hold the medicine ball with both hands and move it on the left and right sides of the body to feel the muscle contraction and pumping sensation of the internal and external abdominal oblique muscles. The number of training times for this action is unlimited.
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