2 How to exercise rectus abdominis ① The EMG changes of rectus abdominis are regular during abdominal exercise. Take sit-ups as an example, there is obvious EMG activity at the beginning of exercise. When the upper body leans forward 40-60 degrees, the amplitude and frequency of EMG, the amplitude of average integral diagram and muscle tension are the largest. This angle is the most effective angle to improve abdominal muscle strength.
② From the perspective of developing the strength of rectus abdominis, knee-bending sit-ups are better than straight leg sit-ups.
③ Different abdominal exercises have special effects on the abdominal muscles of rectus abdominis, and systematic sit-ups characterized by far gaze can reduce the excitation threshold of the proximal abdominal muscles of rectus abdominis; Systematic leg lifting exercise characterized by near fixation can reduce the excitation threshold of abdominal muscles at the distal end of rectus abdominis; However, systematic supine right-angle sitting exercises can reduce the excited closing value of proximal and distal abdominal muscles of rectus abdominis.
④ To develop abdominal muscles by lifting legs and abdomen, it is best to lift legs and abdomen in supine position.
What is the exercise effect of rectus abdominis? 1. Hang your legs on the horizontal bar, hold them straight and wide, with your toes pointing to the ground. Keep your legs straight, contract your abdominal muscles, lift your legs up, lift your knees to your chest for a few seconds, and then return to your original position to avoid shaking. Avoid stretching your legs too straight and bending slightly; The lifting height is higher than 90 degrees. Obviously, it is necessary to raise your legs to 90 degrees and bring your knees closer to your upper body, so that the lower body will have a pelvic backward movement, which can enhance the stimulation of abdominal muscles!
2. Lift your legs on the parallel bars and hold the parallel bars with both hands to support your body. Straighten your toes, put your legs together, make your body in a straight line perpendicular to the ground, look straight at your eyes, relax your shoulders, and the trapezius muscles do not participate in sports. Then take a deep breath. When exhaling, tighten your abdomen, lift your legs forward, and keep your knees and ankles straight. Watch your legs and keep your muscles tight. When the legs are raised to be parallel to the ground, stop and hold for 1-2 seconds to fully feel the feeling of abdominal muscle tightening. Then, the legs slowly fall back to ensure that the legs are always close together and not separated. Then, the abdominal muscles exert their strength again and practice repeatedly.
3. Lie on your back, lift your hips, lift your legs and lie flat on a mat or a long flat stool (but your hands should be able to grasp the stool and keep it stable). Legs together, slightly bent, lifted until the whole abdomen contracted. At this point, your lower back has left the ground, and your thighs are close to your head, not vertical, which is also the difference from supine leg lifting. Pause, continue, repeat. Pay attention to the difference between lying on your back and lifting your legs. The action range of supine hip lifting is much larger. When lifting the leg, the back leaves the board and the whole upper and lower abdomen is fully contracted.
4 The focus of rectus abdominis exercise Some men will start to see abdominal muscles when their body fat rate is around10-1%,while most men may need to reduce their body fat rate to 7-8% to see deep and obvious six-pack abdominal muscles. These differences are natural. The only thing you can do is to lose body fat and wait for abdominal muscles to appear. If your stomach is too fat, you can't see any abdominal muscles.
In fact, rectus abdominis is located on both sides of the midline of the anterior abdominal wall, in the sheath of rectus abdominis. It is a kind of banded abdominal muscle with wide upper part and narrow lower part, which starts from pubic symphysis and pubic crest, and the muscle fibers stop in front of sternal xiphoid process and 5-7 costal cartilage. The whole muscle length is divided into multiple muscle abdomens by 3 ~ 4 transverse tendons. Abdominal muscles are a relatively small muscle group, whose main function is to assist the balance of the body, maintain the stability of the trunk, and support and coordinate the movements of all parts of the body. When the large muscle groups of the body begin to develop, the abdominal muscles are more likely to be stimulated at the same time and develop together. At this time, it is easy to see the effect by doing some abdominal training!