What equipment are there for abdominal muscle training in the gym?

We often see handsome men showing off their abdominal muscles on TV talent shows. This represents wildness and strength and has become another major aesthetic focus in society. Therefore, charming abdominal muscles are what many men dream of having. This can not only increase their popularity with the opposite sex, but also help them in their careers. So what are the equipment for abdominal muscle training in the gym? Let me give you a perfect answer to this question now.

1. Position of hands

In traditional sit-ups, the fingers of both hands are crossed and placed behind the head. During the process of sitting up, people often use the strength of their hands to lift their head, which can easily cause strain on the neck muscles. The correct way is to place your hands slightly next to your ears. If you are doing it for the first time, you can cross your hands and place them on your abdomen to reduce the difficulty. When sitting up, you should use your abdomen to exert force, instead of using your hands to lift your head up as we usually do.

2. Point of force

When hooking their feet on the lower sponge pad of the supine board, many people will use their feet to exert force to lift the body up. This will increase the burden on the thigh and hip flexor muscles, thereby reducing the role of the abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, which can easily cause damage to the waist and coccyx. When standing up, use your abdominal muscles to pull yourself up, and keep your back slightly bent. Don't stretch your back straight, otherwise it will easily cause back muscle strain. You cannot use brute force when doing a leverage project. If you can't get up, you need to rest.

3. Speed

When we do the physical fitness test, we count it by how many times per minute, which leads many people to think that the faster you do sit-ups, the better. This is a common problem among many sit-up practitioners. In fact, this is not the case. The faster the speed, the less pressure on the abdominal muscles. The correct method should be to slow down as much as possible and exercise the control ability of the abdominal muscles. You will find that when you do it in slow movements, your abdomen will have a burning feeling, which means the fat is burning. Exhale slowly when you stand up, and take a long breath when you lie down, controlling the rhythm.

4. Standing height

After standing up from a traditional sit-up, you need to let your forehead touch your knees before returning to the original position. That is, the upper body is quickly raised from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before rising to 45 degrees. Because in this starting phase, there is a synergistic effect of the sternocleidomastoid muscle, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles. In the process of exceeding about 45-90, due to the continuous shortening of the resistance arm from the upper center of gravity to the hip fulcrum, the load of the crane role played by the abdominal muscles becomes smaller and smaller, and the burden of the rectus abdominis does not reach the heaviest.

Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to develop resistance resistance. Therefore, sit-ups are not necessarily more effective the higher you stand. The correct way is to pause for a while at about 45 degrees of your body, then slowly return to the starting position to fully exercise the rectus abdominis.

When lying down, don't let your head rest on the bench; this way, your abdomen will remain tense throughout the exercise.

5. Number of exercises and sets

Sit-ups are relatively easy compared to other exercises, but they also need to be practiced step by step, otherwise it is easy to cause muscle strain and it will be difficult to persist in the long term. When you first start, you can try 5"/set, and then add one more time each time you practice. When you increase to 15"/set, you can try adding one more set, and gradually reach 3 sets for each exercise. Before each set of exercise, you can lie on the supine board, stretch your arms behind your head and straighten them until you feel a stretch in your abdomen. Hold for 15 seconds to relax your abdominal muscles.

I believe that as long as friends read the above content carefully, they will know that there are actually many equipment in the gym that can exercise our abdominal muscles, but we usually don’t pay attention to it. So I hope that my friends will follow the methods mentioned above when they go to the gym next time, and have perseverance and determination. They cannot give up halfway, and they cannot have the idea of ​​fasting.