I believe that everyone wants to make their abdomen very flat, so that they can look very temperament. Therefore, some people like to carry out abdominal training, and this action mainly covers the upper abdomen, lower abdomen and side abdomen. Among them, it is very difficult to train the side abdominal muscles. When selecting the action, we must fully stimulate the abdominal muscles, and the difficulty of the action is moderate. Only in this way can we persist for a long time and achieve the effect of twice the result with half the effort. So, what are the actions to train the side abdominal muscles?
The movements of training side abdominal muscles are as follows:
1. Lie on your side and roll your belly: first, lie on your side on the yoga mat, stretch your lower leg straight and stick it to the ground, and pay attention to keeping your arms on the same side on the ground, bending your knees on your upper leg and stepping on the ground. Then, put your hands on the same side beside your ears. At this time, it is necessary to keep the lower limbs stable as much as possible, keep the lower waist close to the ground, and drive the upper back to roll up to the side. It is important to note that the movement apex stops a little, and the abdominal muscles are contracted, and then slowly return to the original posture.
2. Side support rotation: first of all, the exerciser should support the yoga mat on the side, and the elbow bending of the lower arm should be located directly below the shoulder as far as possible to achieve the purpose of supporting the body. The upper arm should be opened and straightened as far as possible, so that his legs can be stretched and close together, so that the body can be seen in a straight line from the side. At this time, we should try to keep the body stable and not shake. We should let the abdomen drive the upper shoulder to slowly rotate forward and downward. At the same time, the upper arm bends its elbow to bypass the body. We should pay attention to that the action apex stops slightly, so that the abdominal muscles can be fully contracted, and then the reverse direction is restored.
3. Russian rotation: This is also a very good exercise for lateral abdominal muscles. The method is very simple. First, you should sit on the yoga mat, support your body with your hips, bend your knees together, slowly lift up, tilt your upper body backward, and put your hands in front of your body. At this time, you should try to keep your body stable. At the same time, you should pay attention to letting your abdomen drive your shoulders to rotate to one side, and move your arms to the side with your body movements, You should pay attention to that, stop at the top of the movement, feel the contraction of the abdominal muscles, and then slowly turn back to restore and complete the rotation on the other side.
In the above, we have introduced several movements of training the side abdominal muscles. It should be noted that during the movement, the target muscle should be the main force to complete each movement as much as possible, and the speed should be slowed down to help improve the efficiency and feel the contraction and extension of the target muscle. At the same time, we should properly eat more food rich in high-quality protein during the exercise period.
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