How can men train their abdominal muscles effectively?

Most men in society are obese, and there are fewer people with a standard body shape. This is related to regular exercise, of course, and also to diet, environment, and physical fitness. In middle age, physical fitness will decline, and the body will develop a variety of diseases, which seriously affect the quality of the body. Therefore, many men strengthen their physical exercise. Exercise is related to physical fitness, and their exercise methods are different according to their goals. Among the exercise items, abdominal muscle training is the most common. So how can men train abdominal muscles effectively?

The best ways for men to train their abdominal muscles are:

1. Sit half-reclining.

It is an effective way to strengthen the rectus abdominis based on the sit-up. When doing sit-ups, the rectus abdominis is not under the heaviest burden before the upper body rises from lying flat to a 45-degree angle with the ground. Because this is the starting stage, the sterno-mastoid muscle, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus work together. After exceeding 45 degrees, the "resistance arm" from the center of gravity of the upper body to the fulcrum of the hips is constantly shortened, and the load of the "crane effect" played by the abdominal muscles is getting smaller and smaller. Therefore, the rectus abdominis is not under the heaviest burden, and it is the best time to develop its "resistance growth function". Therefore, extending the duration of the body at a 45-degree angle is an effective way to increase the amount of stimulation to the abdominal muscles. This is one of the reasons for doing the half-recumbent exercise to deeply train the rectus abdominis. The second reason is that when the body is at a 45-degree angle, the rectus abdominis is in a state of heavier and slower contraction against resistance, with more static force components and the strongest muscle tension reaction, which is a good time to perform static training on the rectus abdominis. The method of the half-recumbent exercise: lie on your back on the floor or a bench, hold your head with both hands, and hook your feet on the belt of the bench head or other fixed objects. Then, straighten your chest and waist, and lift your head to lengthen the "gravity arm" of the upper body. Then, use your mind to use the rectus abdominis to exert force, and the upper body rises steadily. When it is at a 45-degree angle with the ground, keep the posture still and do static exercise. Breathe smoothly through the chest, and do not hold your breath. One set of static rest is about 30 seconds, then lie on your back or stand up to take an active rest. You can use the rest time to take deep breaths and self-massage your abdomen. Rest for about one minute, and practice 4-8 sets. After practicing to a certain level, you can extend the static rest time. As your ability to sit half-recumbent continues to improve, you can hold a dumbbell or a barbell plate behind your head to increase the load on the rectus abdominis and promote its faster growth. In addition, you can also combine it with some expansion movements to deepen the training.

2. Sit half sideways.

It is an extension and development of sit-ups. In addition to exercising the outer edge of the rectus abdominis on the upper side of the body, it mainly exercises the internal oblique muscles, external oblique muscles, transverse abdominal muscles and intercostal muscles on the upper side of the body, making the waist and abdominal muscles strong and powerful. The practice method of half-side sitting: lie on the bench sideways, hook the horizontal strap of the bench head with both feet one in front and one behind, hold your head with both hands, and deliberately use the muscles on the upper side of the body to lift the upper body to the side. When you reach a 45-degree angle with the bench surface, stay still and insist on doing static exercises. Stay still for 20-30 seconds as a set, lie down to rest, take deep breaths and relax yourself with self-massage. Rest for about one minute. After practicing for a period of time, as your physical strength and adaptability continue to improve, you can gradually increase the difficulty of the movements and the weight to enhance the effect of exercise. There are many ways to increase the difficulty of the movements. You can straighten your waist, hold your head high, and lengthen the resistance arm of the upper body, so that the muscles on the upper side of the body can bear a greater gravitational torque, so that more muscle fibers can be put into more intense work. You can also hold dumbbells or iron cakes behind your head with both hands to do strong training. During exercise, you should pay attention to alternating exercises on both sides to develop the waist and abdominal muscles on both sides in a balanced manner. Requirements for doing half-side sitting: 1. The shoulder, hip, and ankle joints should be on a lateral plane, and there should be no forward bending; 2. Use chest breathing, and do not hold your breath; 3. Massage and relax the muscles in time during the intervals to avoid spasms in the main muscles. If spasms occur, you should immediately lie on your back and do loose body bending and stretching movements on the opposite side, combined with massage and deep inhalation and slow exhalation, and the spasms will disappear after a while; 4. When you are still, you can do additional movements such as twisting or shaking your shoulders to enhance the training effect.

3. Lie on your back with your legs half-raised.

Lie on your back on a bench, place a soft cushion behind your waist, put your feet on one end of the rubber ring, and put the other end on the front end of the bamboo pole that passes through the bench surface. Hold the back end of the bamboo pole with one hand under the bench, and hold the bench surface at the side of your body with the other hand to maintain your body balance. Then, straighten your legs and raise them up. When they are raised to a 45-degree angle with the bench surface, stop and do static exercise. At this time, pull the hand holding the bamboo pole upward to stretch the rubber ring, increase the resistance of the world-famous leg, fully stimulate the abdominal muscles, and at the same time, make the upper quadriceps muscles get a good exercise. This exercise can effectively increase the intensity of the load, because the soft pillow behind the waist moves the fulcrum from the buttocks to the back of the waist when lifting the legs, increasing the "gravity moment load" of the upper end of the rectus abdominis, which can make the upper end develop faster; at the same time, the "bar resistance" formed by the bamboo pole and the rubber ring under the bench can increase the load on the lower end of the rectus abdominis, stimulating the lower end to develop faster. This exercise consumes energy quickly and should be arranged at the end of the training class. This exercise is based on 20-30 seconds of static rest, 1 minute rest between sets, and 4-8 sets of exercises. The strength of pulling the bamboo pole can be controlled by yourself, depending on the "fire signs" during training and the muscle reaction after training.

How can men train their abdominal muscles effectively? There are many ways to train, but they are also easily affected by time, work, and other factors, and the effect of training is abnormal. Of course, as long as the amount is controlled, the body can be restored to normal after daily exercise, and the abdominal muscles will also be formed with good results. The method of training abdominal muscles can change with the change of location. In addition to going to the gym to exercise, you can also do it at home. The posture and movement are different, but the same good effect can be achieved.