Exercise abdominal muscle most effective five movements

In the fitness movement, many people bring abdominal muscle exercise listed as each will practice of actions. However, there are still many fitness lovers for abdominal muscle exercise movements smatters. For instance action pose, skill, different actions for different parts of the abdominal muscle stimulation, which differ in action for abdominal muscle stimulate the largest, etc.

Want to practice abdominal muscle, we should first understand the abdominal muscle function. Abdominal muscle including rectus, abdomen outside oblique muscle, internal oblique muscle and transverse abdominal muscle. When they contraction, can make the torso bending and spin, and prevent the tilt the pelvis forwards. The abdominal muscles for the lumbar spine activity and stability also has important effect, still can control the pelvis with spinal activities. Weak abdominal muscle may cause pelvic tilted forward and lumbar physiology curve increased, and increases the chances of low back pain.

Below we compare 5 kinds of abdominal muscle exercise movements and see which one can more effectively strengthen abdominal muscle.

Air boarded the bus:

Supine on the floor, back to the earth. Both hands on cephalic, open the arm. The leg is raised, slow boarding bicycle movement. Exhale, raise your right elbow joints, i.e., use touch left knee, maintaining a pose 2 seconds, then reduction. Reoccupy left elbow touch right knee, also keep 2 seconds, then slowly back to the starting position.

The ball roll abdomen:

Flat on the ball on the ground, with both feet on flat surface, both hands is put on cephalic, open the arm. XiaKe to chest micro reap, expiratory, shrinkage abdominal muscle raise the upper part of the body about 45 degrees, keep 2 seconds, then slowly back to the starting position. In order to keep balance, bipod can separate some. If can increase the difficulty and your feet and get up and do.

Lift a leg roll abdomen:

Supine on the floor, back to the earth. Both hands on cephalic, open the arm. Double leg is raised and upper body show 90 degrees, your legs crossed, and knee peg-leg. Exhale, shrinkage abdominal muscle, raise the upper part of the body, lower back from the ground, keep not 2 seconds, then slowly back to the starting position. We must keep to the chest XiaKe micro charge.

Reverse roll abdomen:

Supine on the floor, back to the earth, with her hands on her body side, double leg is raised and upper body show 90 degrees, your legs crossed, and knee peg-leg. Tighten the abdominal muscles, next expiratory slightly raise the hips, lower back slightly from the ground, keep 2 seconds, then slowly back to the starting position.

Traditional roll abdomen:

Supine on the floor, back to the earth. Both hands on cephalic, open the arm. Legs flat on the ground and knees. XiaKe to chest micro reap, shrinkage abdominal muscle, expiratory raise the upper part of the body, lower back from the ground, keep not 2 seconds, then slowly back to the starting position.

Through the emg instrument tests found that air boarded the bus is exercise rectus most effective practice. Second is the lift a leg abdomen, thirdly roll ball roll abdomen. The research shows that when a training need abdominal muscle sustained stability and body rotates, the abdominal muscle can produce the maximum activities. Due to the need for the instability of the environment, so the balance control roll abdomen training, the ball roll abdomen than traditional roll abdomen need more muscle contraction and control.

In fact for best results, suggest trying regularly different exercise, because it can exercise to different muscles and not easy to produce the boredom. No matter choose which exercises, training and strengthen abdominal muscle takes time and patience. Please remember, abdominal muscle endurance training goal is, rather than increase muscle and power. Finally remember exercise after stretch muscles.