Ten training methods for the most abused abdominal muscles in history

The strengths of these actions recommended for everyone today are very high. It is recommended that you do not put too many actions on the same day, you can select 2-3 actions each time for reinforcement training.

1) Flat barbell weight bearing

First kneel on the ground, put the barbell between the back and the hips. The elbows are supported under the shoulders, the abdomen is forced, the butt is clamped, the feet are straight, the toes are raised, and the flat movement is maintained.

If you want to train alone, it is recommended that the weight of the barbell should not be too heavy. The position should be placed in the middle of the torso to prevent the barbell from slipping and hurting yourself. Of course, it would be a better choice if you can ask your partner to help you put the bar.

2) Ring stretching

Hold the ring with both hands and try to keep your body straight and not tilt. Then straighten your hands and tiptoe, let the torso stretch, keep the muscles tight during the movement, and then use the strength of the abdomen and back to withdraw the body and hands and return to the starting position.

 

Because the use of the lifting ring does not have a fixed support point, it is quite difficult to operate. When exercising this action, it is necessary to concentrate to avoid injury.

 

 

3) Barbell wheel

 

Kneeling on the knees, it is recommended to put on the mat, hands slightly wider than the shoulders, hold the barbell. Tighten the whole body muscles and slowly push the body against the rolling of the piece. Then use the abdominal force to withdraw back and roll back to the starting position.

 

 

4) Support walking

 

Straighten your feet, hold your hands under the shoulders, tighten the abdominal muscles, and clamp your buttocks. The left and right hands will alternately climb about 4 times, and then slowly climb to the original position.

 

 

5) Barbell sit-ups

 

Lying on the bench press, your hands are slightly wider than your shoulders, hold the barbell, imagine a rope tied to the barbell, pull your whole person up, change from a lying position to a sitting position, and finally lie down slowly, lie down until It becomes a preparatory posture for bench press.

 

 

6) Flat slide

 

The sliding disc is a small device that trains the body to be very stable. Many friends also use a rag instead. Place your feet on the sliding plate and use the forearms to support the ground. Then, use the sliding plate to move backwards, and then let the body move backwards and then return to the original position.

 

 

7) Barbell climbing

 

Stand the barbell on the ground. If you don't have a fixed barbell, you can find a pillar that you can grab. Choose the distance between the body and the barbell. It is better to lean the body straight and hold the bottom of the barbell with both hands. Slowly alternate your hands and climb up, then return. Try to keep your body flat and abdomen during your movements. Do not arch your hips or hunchbacks. If you go further, you can remove the barbell base to add more instability.

 

 

8) Toe bar

 

This is a common action in foreign CrossFi t competitions. In addition to testing the core is not stable enough, the grip strength of the palm is also very important. Hold your hands slightly shoulder-width, stabilize your body after lifting the bar, and then force your toes up slowly.

 

 

9) L-type pull-ups

 

For the average person, it is very powerful to be able to make the pull-ups up. The L-type pull-ups are L-shaped upwards to increase the difficulty of the pull-ups. There is nothing else in the principle of action, that is, it requires more force to tighten the abdomen, tighten the whole body, and at the same time do the pull-ups.

 

 

10) Medicine ball crawling

 

The hands are stretched straight on the medicine ball, the toes are placed on the medicine ball, the abdomen is also clamped, the buttocks are clamped, and the lower back is straight. When the palms are crawling forward, the toes follow the rolling medicine ball, that is, you must move forward while stabilizing the torso, and also consider the unstable things on your feet!

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