What are the abdominal muscle exercise equipment?

Abstract: What are the abdominal muscle exercise equipment? Many friends are eager to have a whole body of muscles, especially attractive abdominal muscles. Muscle is not only a symbol of health and strength, but also deeply loved by women. So, what equipment can help us develop abdominal muscles? Let's take a look at it with Xiaobian. Abdominal muscle exercise equipment What are the precautions for using abdominal muscle exercise equipment?

Abdominal machine

Abdominal machine is certified by the National Quality and Safety Committee, and it is a secret device for Hollywood stars to lose weight. It is the dumbest and simplest abdominal exercise in the world. You can listen to your favorite music and watch your favorite TV while shaking it easily. Abdominal exercise, back massage. For beer belly, mahjong belly, postpartum belly and swimming circle belly, shake it easily for 5 minutes every day, shake off the big belly and shake out the small waist, which is simple and easy.

Usage:

Place the exercise machine on a flat ground and naturally sit on the cushion. Back against the massage chair. When moving, pay attention to the back always close to the back to ensure the movement effect. When doing basic exercises, you can attach a hand strap to help you practice.

Precautions for use:

1. To know the energy limit and correct your misunderstanding when using the abdominal tummy tuck, please don't overuse it.

2. Take care of the parts and products of the belly tuck machine, and put them out of the reach of children.

3. The principle of using abdominal exercise machine is mainly the goal of abdominal muscle strength training, so the best speed is 2 to 3 minutes, so don't overdo it.

4. Exercise should pay attention to the breathing process. When the abdomen is in the fuselage, it should be active, and the deep muscles of the abdomen are also involved in this work.

5. Remember not to use the abdominal tuck machine if it is found that there are parts damaged or missing.

6, dizziness, chest tightness, physical discomfort, abnormal pain, abnormal discomfort during exercise, please stop using it immediately and go to the hospital immediately.

7. Before using the abdomen, you should prepare some warm-up activities, especially in winter or when the ambient temperature is low. It is better to make every joint exercise with a little sweat.

8. Please use this product in an absolutely still place where there are no obstacles. It is strictly forbidden to use it on slopes or smooth ground.

Dumbbell

Dumbbell is a simple equipment for strengthening muscle strength training. Its main material is cast iron, and some are covered with a layer of rubber. It is used for muscle strength training and muscle compound action training. Patients with low muscle strength due to sports paralysis, pain, long-term inactivity, etc., holding dumbbells, can use the weight of dumbbells to actively exercise against resistance and train muscle strength.

Usage:

1. Push dumbbells on the shoulders

Sit upright, with your legs on the ground separately and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent at 9 degrees. Lift dumbbells to the top of your head with force. Control the dumbbell to slowly return to the initial position.

2. Dumbbells row upright

Standing posture, legs are hip width apart, torso is kept straight, each hand holds a dumbbell, and the dumbbell is hung in front of the thigh with the palm facing back. Bend and lift the elbow joint to both sides, and lift the dumbbell vertically to the shoulder joint height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, and then slowly lower the dumbbell to the initial position.

3. Bend over the dumbbell and bend and stretch with one arm

Bend over, with your left hand on the edge of the stool surface or hard bed, your left knee kneeling on the stool surface, your right leg slightly bent to support your body, your upper body is parallel to the ground, your right hand holds a dumbbell, your upper arm is attached to your side, and your forearm naturally droops. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. After repeating the specified number of times, do it on the other side.

4. The dumbbell can bend and stretch with one arm behind the neck

It can stand in a sitting position. Step on the ground with your legs apart, keep your torso straight, hold a dumbbell in your right hand and lift it straight up, higher than the palm of your head and forward. Keep the upper arm still, keep the palm forward, slowly lower the dumbbell to the back of the head, and then straighten the elbow joint to restore the dumbbell to the initial position. After repeating the specified number of times, do it on the other side.

Precautions for use:

1. Actions must be standard

When exercising, nonstandard actions can easily cause joint injuries, because when practicing with dumbbells, the joint is under great pressure, and a slight deviation in actions will cause joint sprain and muscle fiber strain of small muscle groups.

2, the weight must be appropriate

Don't be overweight. Overweight dumbbells are easy to strain your muscles, but they can't achieve the training effect; It can't be too light. Dumbbells that are too light can't achieve the purpose of building a figure at all. The increase in strength should not be hasty, but should be gradual. The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can easily lift this weight. At this time, you need to replace a heavier dumbbell.

3. Breathing must be reasonable

In strength training, the breathing rhythm should be coordinated to ensure adequate oxygen supply in the body, thus ensuring the quality of action. For some special actions, such as dumbbell sit-ups, the breathing mode should be adjusted accordingly: exhale when sitting up and inhale when lying down. Everyone should find a suitable breathing method according to their own situation.

4. Warm-up must be essential

When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot heat. Before the start of the exercise, do a good job in warm-up activities; Be sure to do a good job of relaxing after the exercise.

5. Exercise must be moderate

Some people blindly pursue the amount of exercise, resulting in excessive exercise, so they should pay attention to adjustment and rest. In addition, some doctors have clearly suggested that people who are temporarily unable to do weight training due to physical discomfort should not train.

6, the mood must be happy

Keeping a good mood in training can often get twice the result with half the effort. Good mood and abundant spirit can always bring unexpected results to people.

Barbell

Barbell has a wide range of uses. No matter the muscles in the shoulders, back, arms and chest, with barbells and iron plates with different weights, muscle endurance training is done for the whole body muscle groups for many times, so that fat can be burned and transformed into bodybuilding lines, muscle strength can be enhanced, and the core ability of the body can be improved. In addition, it can delay muscle aging, increase bone density, prevent osteoporosis and other effects, improve endocrine and improve physical coordination. It is one of the sports for men and women who want to keep fit and can engage in exercise.

Usage:

1. Squat

Squat can be said to be the king of fitness. According to the different barbells, squat can be divided into three types: supporting squat, front squat and back squat. Today we mainly talk about front squat. The front squat barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and the deltoid muscles of the shoulders, so that the weight of the barbell is shared by three points. Lift your elbows, keep your elbow in front of the vertical plane of the bar, and keep your upper arm as close to the level as possible, so that the deltoid toe can support more weight. At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and slightly retract the lower jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.

note: because of the heavy weight, you must do what you can, and don't blindly increase the weight. The lowering speed should be reasonable, not too fast, and not too low, otherwise it is easy to damage joints such as knees and ankles.

2. Pandele rowing

Turn the palm of your hand to the front grip under the barbell (the back of your hand is facing your body), and the grip distance is usually slightly wider than that of the classic leaning rowing. At the beginning of each movement, the barbell is still on the ground. The upper body is parallel to the ground-keep a good waist posture and relax the upper back (you can bend slightly). Then explosively pull the barbell to the lower part of the chest/upper abdomen, while slightly stretching the thoracic vertebrae. The hip joint did not move during the whole movement. The key to this action is to relax the upper back when the barbell is on the ground; When that barbell is lif, the upper back is strongly squeezed.

note: never use the lower body and buttocks for lifting, and the barbell needs to be placed on the ground when a single action is completed.

3. Zeqi Squat

Zeqi Squat is basically a combination of hard pull and squat. Stand with your feet shoulder width apart, bend your elbows, put the barbell on the elbow bend, squat down, and hook the barbell from below with your arms, so that the barbell is fixed by your elbow.

note: this movement is more difficult than the previous ones, and it will use a lot of strength of the lower back and core muscles.

4. Hard lifting

Place your feet under the barbell, with your toes slightly above the barbell. The place where you are holding the barbell with your hands is wider than your feet (shoulders), with your elbows at the same height next to your knees. Then stand upright and pull up the barbell.

Note: This training uses most muscles of the whole body. The more muscle groups you use, the more you need to pay special attention to posture and force application methods to avoid injury.

abdominal muscle wheel

abdominal muscle wheel, with a wheel in the middle that can rotate freely and two handles beside it, is an exercise instrument. It looks like a medicine mill. When exercising, kneel on your knees, hold the handle with both hands, and put the abdominal muscles in front of your body.

Usage:

1. Face-wall training refers to holding the abdominal muscle wheel facing the wall, placing the wheel on the wall with both hands horizontally and pushing it up along the wall. At the same time, the body should extend upward with the push of the wheel, and then slowly return to the original posture when reaching the limit. This repeated training can achieve the purpose of exercising the whole body. You can also lift the abdominal exerciser with your body back to the wall and push it back and forth on the wall, so that the body can extend and retract to the maximum extent. Repeated operations can exercise the spine and cervical vertebrae.

2. Kneeling posture training method. Listen to the name, it means that we kneel on the ground to take the wheel training, hold the handle of the abdominal exerciser with both hands evenly, push and pull the abdominal exerciser forward repeatedly, and at the same time extend the body forward to the maximum extent, and then return to the initial position of kneeling posture, and so on.

3. The exerciser sits in a chair, steps on the handle of the abdominal exerciser with two feet, pushes the abdominal exerciser with his feet, and extends his calf forward as far as possible, then returns to the original position, and so on. Training site: You can thin your legs and exercise the flexibility of your legs. Beautiful women who want to thin their legs should not try.

4. Sit on the ground, separate your legs into a V-shape, grab the handle of the abdominal exerciser with both hands, stretch forward to the maximum extent and then return to the original position.

5. Exercisers need to have two abdominal wheels. The principle is to do dumbbell bench press, but the effect is much better than dumbbell bench press, because it is difficult for the chest to bear the weight of the whole upper body. Friends who want to practice chest muscles can try it.

Precautions for use:

1. Be sure to do warm-up exercises before training to prevent muscle strain.

2. After training, it is best to do some abdominal stretching exercises, or you can knock and massage the abdomen, which can relieve abdominal fatigue.

3. If you want to build abdominal muscles, you should supplement protein before and after the training (3~45 minutes), and you should not exercise on an empty stomach and full stomach (after eating), which is also a burden to the stomach.

4, step by step, we must take it slowly, and gradually increase the difficulty within the range that individuals can bear.

5. Don't hold your breath in the training process, and try to ensure the coordination and smoothness between breathing and movement during going down and recovering.

6. Don't arrange the training programs of the same muscle part together (on the same day), that is to say, if you plan to use sit-ups to exercise your abdomen today, don't do abdominal wheel training again, so as to ensure that your muscles can fully rest and recover.

7, don't just practice abdominal muscles, regardless of other parts of the training, pay attention to all muscle groups in fitness, so as to get a balanced development.

8. People with old waist injuries should not use abdominal wheels.