Five practical indoor muscle-building methods

In fitness sports, the most important type of men is to exercise their muscles, muscles protruding? In addition to the biceps arm, the most want to practice is the abdomen abdominal muscles, and can highlight the six abdominal muscles, how much Men's dreams!

To practice abdominal muscles, we should first understand the role of abdominal muscles. When they contract, the trunk can be flexed and rotated, and the pelvis can be prevented from leaning forward. Abdominal muscles also play an important role in lumbar activity and stability. They also control pelvic and spinal activity. Weak abdominal muscles may cause pelvic lean and lumbar spinal flexion to increase, and increase the risk of low back pain.

Below we compare 5 kinds of abdominal muscle exercises to see how can effectively strengthen the rectus abdominis muscle.

Fitness ball roll belly:

Lay flat on the fitness ball, place your feet flat on the floor, put your hands on your head, and open your arms. Squat on the chest and take a breath. Exhale and retract your abdominal muscles. Raise your upper body about 45 degrees for 2 seconds, then slowly return to your starting position. In order to maintain balance, the two legs can be more separated. If you increase the difficulty, you can combine your feet together.

Traditional roll belly:

Lying on the floor, the lower back close to the ground. Put your hands on your head and your arms open. Keep your legs flat on the ground and bend your knees. Under the chin, close your chest and close your abdominal muscles. Exhale and lift your upper body. Keep the lower back off the ground for 2 seconds and then slowly return to the starting position.

Reverse curling:

Supine on the floor, the lower back close to the ground, hands on both sides of the body, legs raised and the upper body is 90 degrees, legs crossed, knee flexion. Tighten the abdominal muscles, then exhale slightly lift the hips, the lower back slightly away from the ground, hold for 2 seconds, then slowly return to the starting position.

Fitness may not necessarily go to the gym. In fact, as long as you have a sense of fitness, you can exercise at anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs, and mopping the floor.

Lift leg curls:

Lying on the floor, the lower back close to the ground. Put your hands on your head and your arms open. The legs were raised 90 degrees from the upper body, legs crossed, and the knees flexed slightly. Exhale, contract the abdominal muscles, raise your upper body, keep the lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keep the chin on the chest and receive it.

Air boarding:

Lying on the floor, the lower back close to the ground. Put your hands on your head and your arms open. Lift your leg and slowly walk your bike. Exhale, raise the upper body, touch the left knee with the right elbow, hold for 2 seconds, and then restore. Then touch the right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

EMG tests have found that aerial boarding is the most effective exercise for rectus abdominis. The second place is the lifting of the leg and the third is the volley of the fitness ball. Studies have shown that when a workout requires the continued stability of the abdominal muscles and body rotation, the abdominal muscles can produce maximum activity. Because of the need to control the balance in an unstable environment, the exercise ball curl requires more muscle contraction and control than the traditional volume when performing a roll-bellied training.

Fitness may not necessarily go to the gym. In fact, as long as you have a sense of fitness, you can exercise at anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs, and mopping the floor. In fact, in order to achieve the best results, it is recommended to try a variety of different exercises regularly, because they can exercise to different muscles and are not prone to weariness. No matter which exercise method you choose, training and strengthening your abdominal muscles require time and patience. Finally remember to exercise after exercise.