6 Movements to effectively train the abdominal muscles

Although you train longer and more frequently than your friends

but not as good as the other training effect

Painstaking fitness but still can not see the shadow of the abdominal muscle?

Perhaps, you are using the wrong method!

Today to share with you a few common wrong movement demonstrations

Let's take a look!

01  Plank support

The most common wrong posture

is the waist is bent down significantly

And the hips are high up

The whole body is completely not in a straight line

The correct posture of support

The hips should be lowered to the level of the waist

To strengthen the feeling of abdominal muscle contraction

The back can even have a small upward bending posture

 

02   Leg lifts in a lying position

Many people mistakenly believe that

The more you practice, the faster

the better the final strengthening lifting effect

 

The most obvious manifestation of this mistake

is that the waist is sharply bent up and down

the large gap with the ground

 

And the correct way to practice should be

The waist and back are close to the ground

The overall rhythm of the movement is slow

and controlled

 

03   Rope curl

Some partners practice rope curls

Just pulling the rope

regardless of the large up and downswing body

 

The whole process is only the upper body is relatively small dorsiflexion up

Other parts are fixed

Here's the key point

During the whole curl process

Must be gradual, from weak to strong exhale

04  Seated curls

Too much focus on volume

Overall movement rhythm is too fast

Lack of contraction and control of abdominal muscles

Correct exercise

Should always keep the chin moderately raised

Eyes on the ceiling

Simultaneously contracting the abdomen with force

Bend your legs close to your chest during the curl

Be sure to gradually exhale the air from weak to strong

 

05   V curl

No emphasis on abdominal muscle contraction force

First, make sure the abdominal muscles are tight

Back firmly on the ground

Leave no gaps

Make sure that this state is maintained at all times

Keep it within a range that correctly ensures that the back is on the ground

Not only for abdominal training

These 3 golden rules are crucial

Next, pay special attention to

The golden rule of abdominal training: quality of movement is always more important than quantity

Exhale during abdominal contractions

Make sure the muscles are strongly contracted

and last 1-2 seconds while tightening