The lower abdominal muscles are so important. Do you know how to train the lower part of the abdominal muscles? What can be done in this part? If you really want to exercise, you may as well follow Xiaobian to study hard, which will help you!
How to train the lower part of abdominal muscles
Hip lift: put your hands on your sides, start bending the back of your knees, and kick your feet 2 inches off the ground. The pelvis and knee should face the chest, shorten the abdominal muscles together for two seconds, and then return to the starting position.
Downward sit ups: use the descending bench to lock yourself at the top of your feet. Put your hands on the sides of your head instead of locking your fingers. Slowly lift the body while contracting the abdominal muscles, tighten and place the elbows and thighs on both sides. At the top of the movement, bend your abs and count, then slowly put your body back to the starting position. Be sure to maintain at least two inches of space between your back and the bench at the bottom of the motion. In addition, to increase muscle building, place a weight plate in front of the chest to increase resistance.
Supine leg lifting: start lying on your back, put your hands on both sides of your body, relax your shoulders, feel your lower abdomen tighten, lift your legs, or choose to lift your upper body, tighten your abdomen, press your lower back tightly, straighten your arms or put them in front of your chest, and then carry out leg lifting exercises.
Roman chair leg lifting: the body is very stable and fixed on the hanging leg lifting device. It is required to hold the handle tightly with both hands, keep the upper body close to the backrest, look forward, close the abdomen and straighten the chest, keep the legs together vertically downward, and keep the soles straight. Quickly lift your legs to a position flush with the ground, stay for 1-2 seconds, and then slowly put them down to the original position. Pay attention to getting up quickly and returning slowly, keep the abdominal muscles in a tense state, and then do it again and again.
Precautions for exercise
You only need 15 minutes to train your abdominal muscles. If you have done composite exercises such as squat and hard pull, it is enough to do 2-3 groups of each action in the last 1-2 abdominal muscles.
Your external oblique abdominis, transverse abdominis, rectus abdominis and erector spinalis are all part of the core, but they are different muscles because their muscle fibers operate in different directions and ways. You must practice from multiple perspectives. But if you haven’t tried it, don’t use it as an excuse to continue doing sit ups that primary school students can only practice to have abdominal muscles.
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