In the process of training, a person will use many training methods. However, among the training methods, there is a difference between weight-bearing training and free-hand training. Of course, whether it is weight-bearing or free-hand training, there are particularities, such as appropriate method. What are the weight-bearing training methods for abdominal muscles? If you want to know, you can take a look together.
Weighted suitcase crunch
1. Lie flat on the yoga mat, legs together and straight, holding a medicine ball in both hands , arms straight toward the top of your head. This is the starting position of the movement.
2. Lift your legs and hug your knees so that your knees are close to your chest and your buttocks are off the ground. At the same time, lift your arms above your chest to complete the abdominal crunching movement.
3. Pause at the top for a moment, then slowly return to the starting position, and repeat to the recommended number of times.
Medicine ball turn and throw
1. One side of the body is 1 meter away from the wall, hold a medicine ball in both hands, and stand in a sports posture. Your legs are slightly bent, your feet are shoulder-width apart, and your arms are bent at your sides. This is the starting position of the movement.
2. Turn your body away from the wall to prepare for the throw. Then quickly turn your body toward the wall while throwing the ball toward the wall.
3. Catch the bouncing ball and repeat the above actions for the recommended number of times.
Swiss ball leg flexion and adduction
1. Lie face down on the ground, arms straight, hands shoulder-width apart and supported on the ground. Keep your legs together and straight, with your calves resting on the Swiss ball. This is the starting position of the movement.
2. Keeping the upper body posture unchanged, bend your legs forward so that the Swiss ball rolls forward under your ankles and exhale at the same time. Contract your abdominal muscles to their limit.
3. Squeeze your abdomen and hold for 1 second, then slowly straighten your legs, return to the starting position, and inhale at the same time.
Rope Crunch
1. Kneel on your knees in front of a high pulley with a rope attached.
2. Grasp the rope rope and pull down until your hands are on either side of your cheeks.
3. Starting position: Gently close your hips to transfer the weight to your lower back.
4. Without moving your hips, bend over and tuck your abdomen so that your elbows move to the middle of your thighs. Exhale as you perform this movement and hold for one second.
5. Slowly return to the starting position and inhale. Tip: Make sure to keep your abs engaged during the exercise and don't put too much weight on your lower back.
Smith machine butt lift
1. Place the bench under the equipment (Smith press machine) and lift the barbellSet a suitable weight, lie flat on the bench, release the barbell fixation switch, press your feet upwards against the barbell, and hold the equipment on both sides with both hands to stabilize your body.
2. Roll your pelvis, bend your spine and lift your hips off the bench. Keep your knees slightly bent during this set of movements.
3. When the body reaches the highest point of the movement, stay for a while, and then lower the buttocks to the bench.